Serves 6
Ingredients:
8 cups no-salt-added or low sodium vegetable broth, divided 1 small onion, chopped 2 carrots, chopped 4 ribs celery, chopped 4 cloves garlic, chopped 1 cup wheat berries or wild rice, rinsed and drained 1 teaspoon coconut aminos 1 teaspoon dried thyme 3/4 cup raw cashews 1/4 cup hemp seeds 1/8 teaspoon black pepper or to taste 1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium cannellini beans 10 ounces mushrooms, slicedInstructions:
In a large soup pot, bring 7 cups of the vegetable broth to a simmer. Add onion, carrots, celery, garlic, wheat berries or wild rice, coconut aminos, thyme and black pepper. Return to a simmer, cover pot and cook for 30 minutes.Place remaining 1 cup of vegetable broth, cashews, hemp seeds and beans in a high-powered blender and blend until very smooth.
Add blended mixture to soup pot along with the mushrooms, partially cover and cook for an additional 15 minutes, stirring occasionally.
Per serving:
Calories 342 Protein 16 g Carbohydrates 47 g Sugars 4 g Total Fat 11.9 g Saturated Fat 1.8 g Cholesterol 0 mg Sodium 246 mg Fiber 9.7 g Beta-Carotene 1764 ug Vitamin C 5 mg Calcium 91 mg Iron 5.4 mg Folate 106 ug Magnesium 168 mg Potassium 785 mg Zinc 3.4 mg Selenium 31.4 ugThis recipe was originally published on www.drfuhrman.com.
