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, sliced
Instructions:
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 ug
This recipe was originally published on www.drfuhrman.com.
