Yield: 10-15 meal portions
Monika’s Vegan Soup – 100% of all essential proteins for a balanced diet in one bowl of soup. Basically no fat and absolutely no cholesterol in this masterpiece. I ran it through a Diet analyzing program and found it met all the requirements of a healthy balanced diet that when combined with 5KM of walking per day creates a healthy, lean and strong body that will eventually reach its ideal body weight with a body mass index (BMI) of 21. We all need a bit of fat in a balanced diet but we need the unsaturated type and Hummus delivers a nice balance of bean protein and healthy fats to a fat-free vegetable/vegan soup meal.
You’ll notice no butter, no meat and no cow’s milk. If you want milk I heartily recommend “SO Good” brand soy milk – regular – it has the consistency of 1% milk and makes an excellent substitute in recipes looking for dairy creams. The lentils in this recipe have all the essential proteins found in meat. The only reason meat has those essential proteins is because the animal once ate and stored these proteins in its own body for its own use and health. You can bypass that step altogether and get an even higher quality of essential proteins by consuming beans or lentils yourself. Beans give you gas and lentils don’t – therefore my choice of lentils in the soup.
First – get your biggest pot – the one you would do mason jar canning with.
You’ll notice no butter, no meat and no cow’s milk. If you want milk I heartily recommend “SO Good” brand soy milk – regular – it has the consistency of 1% milk and makes an excellent substitute in recipes looking for dairy creams. The lentils in this recipe have all the essential proteins found in meat. The only reason meat has those essential proteins is because the animal once ate and stored these proteins in its own body for its own use and health. You can bypass that step altogether and get an even higher quality of essential proteins by consuming beans or lentils yourself. Beans give you gas and lentils don’t – therefore my choice of lentils in the soup.
First – get your biggest pot – the one you would do mason jar canning with.
Ingredients
Quantity Description Measure
2 Pacific Vegetable Broth 946 ml packages
2 Knorr’s Vegetable Soup mix 40 gram packages
1 Bag of Green Giant Mixed Vegetables Frozen 1 kg package
2 cups Bob’s Red Mill Vege Soup Mix – Lentils 2 cups measured out of a 1kg package
1 Large Onion or 2 small Onions
5 Stocks of celery – diced
1 Rutabaga – cubed about 1/2 to 3/4 inch cubes
1 clove Garlic crushed
Instructions
Heat the large pot and fry celery, onion, garlic in a little bit of Olive oil until brown.
Add Vegetable Broth
Once the broth is boiling Add Soup Mix Add Frozen Vegetables
Add cubed Rutabaga Simmer for about one hour until Rutabaga and lentils are soft enough to eat or el dente.
Add water to reach the consistency that you like for your soup.
I love it when it is basically as thick as stew instead of a soupy consistency.
Serve with “Silver Hills” brand flourless bread which comes in a variety of tasty flavours.
Spread a light layer of “Tribe” brand Mediterranean Hummus on the bread.
Tastes best when the bread is toasted first and then spread the hummus on the toast.
One bowl of soup and 2-3 slices of this bread/hummus combination makes for a tasty and man-sized meal with lasting energy power until the next meal of the day.
Store the soup in your fridge – basically dedicating an entire shelf to the soup pot. It makes enough for about 10-15 meal portions.
Eat well – live healthy