Tomato Bean Barley Soup
7 cups vegetable broth (low sodium)
1 cup water
1 cup dried barley
1 teaspoon olive oil
1 tablespoon water
1 cup chopped onions
1/2 cup chopped organic celery
3 medium carrots, chopped
6 cloves garlic, chopped
1 14 1/2-ounce can chopped tomatoes (no or low salt)
1 15-ounce can kidney beans (no or low sodium), drained
1/4 teaspoon crushed red pepper flakes
8 packed cups organic baby spinach
1/4 teaspoon black pepper
In a large soup pot, bring vegetable broth, water, and barley to a boil. Reduce heat, cover and simmer for 20 minutes or until barley is tender. Meanwhile, heat oil and 1 tablespoon water in a pan. Add onions, celery, carrots, garlic, tomatoes, beans, and red pepper flakes. Cover and simmer over low heat for 15 minutes or until vegetables are tender. Add vegetable/bean mixture to barley pot, stir in spinach and pepper and simmer an additional 5 minutes or until spinach is wilted. Serves 6.
Hearty Ginger Lentil Soup
8 cups carrot juice
4 cups water
1 cup dried lentils (do not soak)
1/2 cup uncooked brown rice
2 zucchini, finely chopped
2 carrots, chopped
1 red bell pepper, finely chopped
1 onion, finely chopped
6 cloves garlic, minced or pressed
3 tablespoons grated fresh ginger root
3 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/8 teaspoon ground allspice
2 sweet potatoes, peeled and cut into 1" cubes
2 bunches Swiss chard leaves and stems, chopped
1/2 cup chopped fresh parsley
Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add canned tomatoes and roasted red peppers. Pulse a couple of more times until finely chopped. Add tomato juice and rest of ingredients and pulse until well mixed. Cover and chill for at least 2 hours for flavors to mingle. Before serving, garnish with cucumber slices, if desired. Serve chilled. Serves 7.
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