Wholesome Threesome Protein Soup

This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense cashews for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!

You will need

• ⅓ cup quinoa
• ⅓ cup green lentils
• ⅓ cup wholegrain rice
• 5 cups low-sodium vegetable stock (ideally you made this yourself from offcuts of vegetables, but failing that, low-sodium stock cubes can be bought in most large supermarkets)
• ¼ cup cashews
• 1 tbsp dried thyme
• 1 tbsp black pepper, coarse ground
• ½ tsp MSG or 1 tsp low-sodium salt

Optional topping:

• ⅓ cup pine nuts
• ⅓ cup finely chopped fresh mint leaves
• 2 tbsp coconut oil

Method

(we suggest you read everything at least once before doing anything)

1) Rinse the quinoa, lentils, and rice.

2) Boil 4 cups of the stock and add the grains and seasonings (MSG/salt, pepper, thyme); simmer for about 25 minutes.

3) Blend the cashews with the other cup of vegetable stock, until smooth. Add the cashew mixture to the soup, stirring it in, and allow to simmer for another 5 minutes.

4) Heat the coconut oil in a skillet and add the pine nuts, stirring until they are golden brown.

5) Serve the soup into bowls, adding the mint and pine nuts to each.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Give Us This Day Our Daily Dozen
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• Why You Should Diversify Your Nuts!

Take care!