Poor (Wo)man’s Soup


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.


  • 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

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.

Thanks for visiting!

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

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Powerful Pregnancy & Post-workout Smoothie

Super-delicious Superfood Post-workout Smoothie

<Banana Hemp Protein Smoothie

This superfood vegan smoothie has 12 grams of raw protein per serving, balanced with 9 grams of fiber. Combine that with 20% your daily value of potassium and 55% DV of magnesium and it becomes an ideal recovery smoothie after a hot summer day or workout at the gym.

This smoothie is also ideal for expecting mothers. Bananas & hemp supply an abundance of minerals that are necessary for your baby’s bones, teeth, connective tissue and cartilage to form. The high magnesium content in particular makes this an excellent way to prevent preeclampsia and muscle cramping. This ideal ratio of clean protein to fiber will not only help with tissue growth of your baby, but will keep your digestive system regular and help prevent hemorrhoids. And what mama doesn’t want that?

Makes 1 serving

2 tbsp raw hemp seeds
½ cup almond milk
2 ripe bananas
1 tbsp hemp protein powder
¼ tsp vanilla extract
2-3 ice cubes

In a blender, combine the seeds, milk, and one of the bananas. Mix on high until the seeds are well-integrated. Add the protein powder, vanilla, ice cubes, and remaining banana and mix well. Serve cold.