Characteristics

This hardy soup provides a high protein, high energy meal with excellent health benefits thanks to buckwheat, lentils, and a variety of vegetables. It is naturally low in fat and sodium, cholesterol free, and high in fiber. It is high in vitamins and minerals, and has lots of health-promoting characteristics, helping us prevent chronic diseases and weight problems.

TYPE: Lunch, Dinner
PREP TIME: about 30 minutes, plus overnight soaking SERVINGS: makes 6 to 8 servings

  • Whole, real food ingredients
  • Vegan / Plant-based
  • Wheat-free
  • Gluten-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Sugar-free

Goodies Needed*

INGREDIENTS:

  • 1 cup Buckwheat - dry grain to be cooked, can be raw or roasted buckwheat
  • 1 cup Lentils - dry seeds to be cooked, can be any lentil variety
  • 4 Medium Carrots (organic)
  • 1/2 Medium Cauliflower (organic)
  • 1 TBSP or more Curry Powder
  • 1 tsp Black Pepper
  • 1 TBSP Unrefined Salt

TOOLS:

Preparation Steps

  1. Soak the lentils overnight in plenty of water. The next day, drain the water and rinse the lentils well.
  2. Place the soaked lentils and buckwheat in the large pot and fill with at least 4 cups of water. Cover with a lid.
  3. Bring the covered pot of lentils and buckwheat to a boil and then simmer on the lowest heat for about 25 minutes.
  4. Wash the carrots and cauliflower well.
  5. Peel the carrots using a peeler and slice into bite-sized pieces. Place into the cooking pot of lentils and buckwheat when there is about 10-15 minutes left in the cooking process.
  6. Chop up the cauliflower florets into bite-sized pieces. Place into the cooking pot of lentils and buckwheat when there is about 10-15 minutes left in the cooking process.
  7. Sitr in the spices and salt into the cooking soup.
  8. Taste the soup and adjust your spice and salt levels to your liking, as well as the water levels based on how thick you would like the soup consistency to be.
  9. Once the soup has fully cooked, serve the desired portions. Cool the leftovers and store in the fridge for up to 3 days.

Tip

  • While most grains and beans benefit from being soaked for at least 12 hours, buckwheat is an exception in many cases. First off, if using roasted buckweat, soaking will not influence it the way it would if it were in its raw form. Second, if using raw buckwheat, it tends to gel and make a slimy outer coating that requires the grain to be rinsed very well before using. Therefore, you can omit soaking the buckwheat and just cook it from its dry form as part of the soup.

Meal Nutritional Benefits

Buckwheat

  • is an excellent gluten-free grain
  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides some B vitamins
  • provides minerals, especially manganese, copper, magnesium, iron, and phosphorus
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Lentils

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, specifically most B vitamins, including folate
  • provide minerals, especially iron, molybdenum, copper, phosphorus, magnesium, zinc, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Carrots

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, calcium, and magnesium
  • support optimal health, weight, healing, and prevention
  • support optimal eye health, bone health, and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cauliflower

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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