Protein-Packed Veggie Soup

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It’s simple, tasty, and super healthy. This soup is vegan, gluten free, plant based, and chock full of vitamins, minerals, and healing phytonutrients. The beans pack in the protein, while the vegetables complete it with all 18 amino acids.

Ingredients:

1 frozen bag of soup veggies (whichever you prefer)

1/2 bag of dried and soaked black eyed peas

About 50-60 ounces of vegetable broth (MSG free)

Seasonings to taste- I added a sprinkling of garlic powder, onion powder, and Himalayan salt.

Directions: 

Bring the broth to a boil, and add the beans. Add the bag of veggies about 30

minutes later. Keep an eye on the beans- they should be soft after a total of 45-60 minutes in the boiling broth. Season to taste and serve!

 

Get Even Healthier!

Would you like support in making your own health dreams come true? Are you curious about how easy-to-make changes can make a big difference in your health? Would you like help in making healthier food choices and replacing bad habits with good ones? Let’s talk!  Schedule a complimentary health counseling consultation with me today – or pass this offer on to someone you care about!  Schedule your consult by contacting us at  http://www.aayushealth.com,  megan@aayushealth.com, or 920-327-2221.

Megan Kerkhoff is a Certified Health Counselor and Certified Family Herbalist at Aayus Holistic Health Services in Neenah, Wisconsin, and resides in Little Chute, Wisconsin.

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Poor (Wo)man’s Soup

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It’s always possible to eat healthy when you’re on a tight budget- and this is one of my favorite recipes for those times. High in vegetable protein, fiber, veggies, and complex carbs, this soup is an incredibly satisfying meal. This recipe will make 8-10 servings, and will end up costing you anywhere between $.25 and $.75 per serving.

Ingredients:

  • About 2 cups of dried beans, soaked and rinsed
  • 1/2 cup barley, soaked and rinsed (omit if you are gluten free)
  • 16 cups of purified water
  • About 8 carrots, chopped
  • About 5 celery stalks, chopped
  • One small onion, chopped
  • 1-3 tbsp Simply Organic All Purpose Seasoning
  • Your favorite spices- such as parsley, chives, garlic, sea salt, black pepper, or a pinch of cayenne pepper powder
    *Superfood boost: Add sea green flakes (I used dulse in this recipe) and turmeric powder

Directions:
Bring your water to a boil in a large kettle and add your beans. Cook for about 30 minutes on medium heat, then add your veggies and barley. It will take an additional 30-60 minutes for the beans to be fully cooked, depending upon which ones you chose. Small beans like black eyed peas may only take 45 minutes to be done, whereas large beans like kidney beans may take up to 90 minutes. Once your beans are almost tender, add your desired seasonings. Taste before serving it to see if you need any additional spices.

Quick Lentil Pitas

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This is a great recipe to make when you’re on the go and don’t have a lot of prep time. The key with any beans is to have a batch pre-cooked in your fridge at all times to make quick meals when you don’t have time for the soaking and boiling.

Each serving is packed with 21 grams of complete protein, 16 grams of fiber, about 30% daily value of most b-vitamins, 37% DV of iron, 31% DV zinc, and 23% DV magnesium.

Makes 2 servings

Ingredients:
2 cup cooked lentils
Extra-virgin olive oil
Garlic powder
Turmeric powder
Sea salt
Leafy greens
Salsa
4 Whole grain pitas

Directions:
Heat a frying pan to medium-high heat, and lightly drizzle the pan with olive oil. Place the pita pockets in the pan, and fry until each side is a light golden brown.
Place the lentils in a small bowl. Lightly season to taste with a dash of garlic powder, turmeric, and sea salt.
Fill each pita half with ½ cup of seasoned lentils, and desired amounts of greens and salsa. Enjoy!