Meal Plan (feeds 2.5 adults): Less than $2/lb or fl oz for plant-based foods, <$10/lb topping/spices/ingredients that only use 1 Tbs or less of, <$5/lb animal products, no pork (mRNA vaccines), Low Acrylamide, No Dirty Dozen Pesticides, low in refined sugars (not first ingredient listed), no preservatives or "natural" or artificial flavors or colors or harmful additives, free-range animal products. 

8 am Breakfast:

1 cup old fashioned oats, cooked (yields 2 c cooked) (x 3.5 = 3.5 c raw)

1/8 tsp iodized sea salt (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).  Iodine deficiency is linked to Hashimotos.  Plant sources include sea vegetables like kelp but they are not very yummy and kids won't eat it and it doesn't go with my meals)

1/8 tsp cinnamon

1/8 tsp cloves

1/8 tsp nutmeg

1 tsp flax seed

1 tsp chia seeds

1 tsp sesame seeds

1 tsp pumpkin seeds, raw, soaked, sprouted, dried.  

1/8 c raw, soaked, dehydrated almonds (almonds are high in acrylamides because they naturally contain more asparagine) (x 2 x 3.5 = 0.9 c)

1 tsp raw local honey (helps with allergies and coughs) (x 2 x 3.5 =7 tsp, 0 bottles needed)

1 tsp molasses (x 2 x 3.5 =7 tsp, 0 bottles needed) 

1/2 c oat milk (x 3 x 3.5 = 5.25 c)

1/8 c frozen wild blueberries (don't have pesticides) (x 2 x 3.5 = 0.87 c)

1/8 c fresh organic blueberries for kids x 3.5 = 1/2 c

1/4 c organic strawberries x 3.5 = 1.75 c

1/4 c blackberries, organic x 3.5 = 1.75 c

1/4 c raspberries  x 3.5 = 0.9 c

1/4 banana x 3.5 = 0.9

---------------------------------------------------

2 scrambled eggs fried in extra virgin olive oil with iodized sea salt and pepper

ketchup, sugar-free

--------------------------------------------------------

Berry Smoothie:

1/2 c oat milk

1/4 banana

1/4 c frozen raspberries

1/4 c frozen strawberries

Vitamin D liquid

---------------------------------------------------------

Rotate a starch:

Monday: Blue berry muffins www.themediterraneandish.com

1 3/4 cups (210g) white whole wheat flour

• ▢ 1 teaspoon baking powder

• ▢ 1/2 teaspoon baking soda

• ▢ 1/2 teaspoon kosher salt

• ▢ 1/4 teaspoon ground cinnamon

• ▢ 1/2 cup honey

• ▢ 1/2 cup unsweetened apple sauce

• ▢ 1/3 cup olive oil, plus more for coating the tray

• ▢ 1/4 cup milk

• ▢ 1 large egg

• ▢ 1 teaspoon vanilla extract

• ▢ 1 1/2 cups fresh or frozen blueberries

Instructions

• Get ready: Preheat the oven to 375°F. Lightly grease a standard 12-cup muffin pan or use muffin tin liners.

• Whisk the dry ingredients: In a large bowl, whisk together the flour, baking powder, baking soda, salt, and cinnamon.

• Whisk the wet ingredients: In a medium bowl, whisk together the honey, apple sauce, olive oil, milk, egg, and vanilla extract until fully combined.

• Fold together: Pour the wet ingredients into the dry ingredients and fold with a spatula until just combined. Do not overmix. It’s okay if there are a few lumps.

• Add the blueberries: Stir in the blueberries with the spatula to distribute through the batter.

• Divide the batter: Scoop or pour the batter into the prepared muffin pan, dividing them evenly among the wells. Fill each well to about 3/4 full.

• Bake the muffins: Bake for 22 minutes, or until a toothpick inserted into the center of one of the muffins come out clean.

• Cool the muffins: Let the muffins cool in the pan for 10 minutes, then turn them out onto a wire rack to cool completely. Run a butter knife around the edge of each muffin to free them from the pan if necessary.

• Serve: Serve warm or at room temperature. The muffins will keep in an airtight container at room temperature for up to 4 days.

Tuesday: Biscuits

Wednesday: whole wheat french toast made with 1 egg & 1 Tbs oat milk

Thursday: Pancakes with berry syrup (maple syrup & pureed berries)

Friday: banana nut muffins

Saturday: hash browns, sugar-free ketchup

Sunday: Waffles with berry syrup (maple syrup & pureed berries)

----------------------------------------------------------

10 am Snack: 

2 soaked, dehydrated, (activated/sprouted ) salted brazil nuts (best source of Selenium) (32 brazil nuts = 1 cup) (x 2 x 3.5 =14, or 0.4 c) 

1 yellow kiwi or green if yellow is unavailable (best source of Vitamin C) (x 3 x 3.5 = 10.5)

popcorn, non-gmo

---------------------------------------------------------------

12:00 pm Lunch:

-----------------------------------------------------------------------------------------

Turkey Sandwich Similar to Subway: 

2 half whole wheat buns

mustard

mayonnaise 

2 slices nitrate-free turkey

spinach

green leaf lettuce

slicing tomatoes

cucumber

sliced olives

red peppers sliced very thin

yellow peppers

pickles

------------------------------------------------------------------------

Chicken Noodle Soup:

Put the following ingredients in a 2.5 qt pan: (do half of this recipe)

4 cups of vegetable broth 

1/2 large yellow onion, finely chopped

2 ribs celery, finely chopped

1 c. baby carrots, chopped 1/2” wide

2 cloves garlic, chopped finely

1/4 tsp pepper 

1 c (3 oz.) spiral or penne rigate whole wheat noodles.  1 x 16 oz pkg = 8 servings x 3/4 c = 6 c.

Set timer for 5 minutes.

Once starts to boil, set timer for 10 minutes.

When timer rings, add the following:

1/2 c. frozen peas

3/4 tsp iodized Himalayan sea salt 

Red Lentil Soup

Boiled vegetables (serves 3):

1 c broccoli, chopped in 1” pieces (x 2 x 3.5 = 7)

sugar-free, preservative-free, MSG-free, additive-free Ranch Dressing Natasha's Kitchen

1/2 cup cold buttermilk, or kefir

• 1/2 cup cold sour cream

• 1/2 cup mayonnaise*

• 1 tsp white vinegar  (Both distilled white vinegar and white wine vinegar work effectively to make buttermilk for ranch dressing by curdling milk (1 tbsp vinegar per 1 cup milk), but white wine vinegar is often preferred for a slightly more sophisticated, less sharp flavor, while distilled white vinegar provides a classic, neutral tang.)

• White Wine Vinegar: Provides a "bit of bite" and is often cited as the best choice for a refined flavor profile.

• Distilled White Vinegar: Excellent for a very sharp, traditional tangy flavor.

• Usage: For 1 cup of milk, add 1 tablespoon of either vinegar, let it sit for 5–10 minutes to curdle, then stir.

• Best Milk: Whole milk or 2% is recommended to ensure a creamy consistency, as seen in this recipe from Family Around the Table

• 1 tsp onion powder, or 2 Tbsp finely chopped chives

• 1 tsp dried parsley leaves, or 2 Tbsp finest chopped Italian parsley leaves

• 1/2 tsp dried dill, or 1 Tbsp chopped fresh dill

• 1/2 tsp garlic powder, or 3 medium garlic cloves (1 Tbsp finely grated garlic)

• 1/2 tsp fine sea salt, plus more to taste

• 1/2 tsp freshly cracked black pepper, or to taste

Instructions

1. In a bowl, combine all of your ranch ingredients and whisk together to combine. Add more salt to taste. As a dressing, 3/4 tsp salt is nice and as a dip, you can get by with 1/2 tsp salt. Cover and refrigerate for at least 2 hours before serving.

Notes

*Store in an airtight container or mason jar in the refrigerator for up to 1 week. 

--------------------------------------------------------------------------

2:00 pm Afternoon Snack:

1 organic apple, medium (x 3 x 3.5 = 10.5)

4:30 pm Post-Workout Snack:

1/4 c. cashews, raw, soaked, dehydrated, salted (x 3 x 3.5 = 10.5 c)

1/2 banana (x 2 x 7 = 7 + 14 from above = 28)

------------------------------

5:30 pm: Dinner:

Salad (serves 3):

1 c organic spinach (x 2 meals x 3.5 = 7 c)

1/2 c green leaf lettuce (x 3 = 1.5 x 2 = 3 x 3.5 = 10.5 c)

1/2 c organic baby kale (x 4 x 3.5 = 7 c)

1/2 avocado (x 2 x 3.5 = 3.5)

1/2 c cherry tomatoes (x 2 x 3.5 = 3.5)

1/4 c shredded carrots (x 2 x 3.5 = 1.75)

1/8 can green olives (no acrylamides due to less heat-intensive processing) (x 4 x 2 x 3.5 = 3.5 cans)

1/4 c thawed peas (x 2 x 3.5 = 1.75 c) 

1/2 rib celery, chopped organic, chopped (x 2 x 3.5 =3.5 ribs, see total near lentil soup below)

1/8 red bell pepper (3rd best local plant source of vitamin C) (x 2 = 1/4 x 3.5 = 0.9) 

1/4 cucumber, peeled (x 2 x 3.5 = 1.75)

1 tsp capers (x 4 x 3.5 = 14 tsp or 4.6 Tbs)

Every other night: Spaghetti:

1/4 lb whole wheat spaghetti noodles

1/2 lb hamburger

spaghetti sauce with mushrooms, garlic & onions

1/2 c mushrooms cut into 1" pieces (x 2 x 3.5 = 14) mushrooms are too expensive at Smith's.  If you can't find them under $2/lb, take off the menu

--------------------------------------------------------------------

Every other night: Hamburgers

1 whole wheat roll with butter 

french fries, baked in olive oil

boiled potatoes, olive oil, salt, pepper, garlic powder (boil an extra potato for hashbrowns Friday nights)

------------------------------------------------------------------------------------

6:30 pm Evening Snack:

1/4 c raw pistachios ( x 3.5 = 0.9 c)

1/2 c watermelon, organic pears, organic peaches, organic nectarines, organic grapes or organic cherries (x 4 x 7 = 14)

-----------------------------------------

Dessert:

Monday nice cream popsicles & scoops strawberry or chocolate (frozen bananas, oat milk, frozen strawberries or cocoa powder) or chocolate banana smoothie or add peanut butter to mine

Tuesday Chocolate chip cookies, sugar-free Vegan Conscientious Eater

Sugar-free chocolate Chips 

Wednesday Apple Pie

Thursday Berry cobbler

Friday Peach cobbler

Saturday Cinnamon rolls

Sunday Cherry Pie

-----------------------------------------------------------------------------------------------------

*It is healthier to eat seeds and nuts that have been soaked, sprouted, or lightly cooked/roasted as this reduces phytic acid and other enzyme inhibitors, improving mineral absorption and digestibility.  Phytic acid binds minerals (iron, zinc, calcium, magnesium) making them harder to absorb.  Enzyme inhibitors can block digestive enzymes, slowing digestion and potentially causing stomach upset.  Until we are better able to find the time/money to buy them from Wildly Organic or soak and dehydrate them ourselves, buy them roasted.

2025 Dirty Dozen list

1. Spinach, 2. Strawberries, 3. Kale, collard, and mustard greens, 4. Grapes, 5. Peaches, 6. Cherries, 7. Nectarines, 8. Pears, 9. Apples, 10. Blackberries (new), 11. Blueberries, 12. Potatoes (new). 

SHOPPING LIST: (items in red are items needed)

SMITH'S:

Non-perishable:

Spices:

cloves

nutmeg

pepper (noodle soup = 3.5 tsp)

Seeds:

AISLE 5: flax seeds, ground, Bob's Red Mill, $4.99

chia seeds

sesame seeds

Other:

whole wheat bread, Smith's Franz Aisle 1 $2.50/24 oz ($0.10/oz or $1.67/lb), Great Harvest 1 loaf= 2 lbs = $6.00 ($3/lb), (2 breakfast, 1 lunch, 2 dinner= 5 x 3.5 = 17.5 pieces, 13 slices needed) 

AISLE 6: old fashioned oats, Sprouts organic Bob's Red Mill, $5.99/32 oz ($3/lb), Smith's organic old-fashioned oats, Nature's Path, $5.99/18 oz) 1 c x 3.5 = 3.5 c raw, 0 c needed

raw local honey (3.5 Tbs, 1 bottles needed)

capers (7 Tbs, 1 bottle needed)

mayonnaise, Chosen Foods Avocado $7.99/12 oz

mustard

green olives (no acrylamide due to less heat-intensive processing) (3.5 cans, 1 can needed)

roasted brazil nuts, Kroger/Simple Truth $10.99/8.5 oz ($1.29/oz) Aisle 13, 6 x 3.5 = 21, 15 needed

roasted salted pistachios, Simple Truth roasted salted unshelled $5.49/6 oz ($0.92/oz), 1 container needed

extra virgin olive oil

AISLE 3: organic whole wheat spaghetti, Simple Truth, $1.59/16 oz, 1/3 package per day= 1 package

AISLE 3: Organic whole wheat rotini, Simple Truth, $1.59/16 oz, Good Earth has Jovial brand Einkorn (never hybridized) fusilli organic wheat pasta on sale for $3.?? sometimes and Sprouts has it for $5.79 for 12 oz. (10.5 oz, 1 box needed)

maple syrup

peanut butter, no sugar, no hydrogenated oils, creamy

cocoa powder

ketchup, sugar-free (no balsamic vinegar)

white vinegar, 0.5 tsp, 0.5 tsp needed

whole wheat flour, 1 c for muffins + 1 c for rolls

corn starch for cookies, 1/8 tsp, 1/8 tsp needed

molasses (7 tsp, 1 bottles needed) 

coconut oil in glass jar for cookies, 1/8 c, 1/8 c needed

vanilla extract, no added ingredients, 0.25 tsp, 0.25 needed

unsweetened applesauce in glass jar

Produce, non-refrigerated:

banana (1 pre-workout + 1 breakfast = 2 x 3.5 = 7, 0 needed) 

yellow large onion (0.9 pasta fresca + 0.9 noodle soup= 1.8, 0 needed) 

garlic (A single head typically has 11) (2/day x 3.5 cloves for pasta fresca & noodle soup =7 cloves, 5 cloves needed) 

avocado, Rancho Markets $1.50/extra large Mexican on sale as of 1/13/26, Smith's medium $0.89 ea, Smith's large $0.99 ea, (3.5, 2.5 needed)

cherry tomatoes (3.5, 2 c needed)

organic apple, medium (10.5, 10.5 needed)

watermelon, organic pears, organic peaches, organic nectarines, organic grapes, or organic cherries (10.5 x 1/2c. servings/pieces)

lemon, 1 needed

potatoes, 3.5, 3.5 needed

Refrigerated:

fresh organic blueberries for kids (0.9 c, 0.9 c needed)

blackberries, organic (1.75 c, 1 c needed) 

raspberries (1.75 c, 1 c needed)

organic strawberries (1.75 c, 0.75 c needed)

Zespri golden kiwi (10.5, 10.5 needed)

red bell pepper (1/4 x 3.5 = 0.9, 0.9 needed) 

cucumber (1/2 per day x 3.5 = 1.75, 1.75 needed)

celery (3.5 ribs for noodle soup + 3.5 ribs for salad = 7 ribs or 1 stalks, 0 ribs or 0 stalks needed) (a single stalk typically has 7-9 ribs)

broccoli (7 c, 7 needed)

green leaf lettuce (7 c, 1 head needed)

organic baby kale (7 c, 7 c needed)

organic spinach (x 2 meals x 3.5 = 7 c, 7 c needed)

shredded carrots (1.75c , 1 c needed)

baby carrots (1/2 c x 2 = 1 c x 3.5 = 3.5 steamed veggies + 1.75 c noodle soup = 5.25 c, 3 c needed) (1/2 c baby carrots= 1 medium carrot)

nitrate-free turkey (no "natural" flavors) (Sprouts deli has natural flavors), 3.5 slices, slices needed

beef, Smith's Kroger 5 lb/$24.99, Smith's Kroger patties 8 ct 30.4 oz/$12 $6.32/lb

oat milk, Smith's Califia organic 48 oz/$5.99 ($0.12/fl oz) (5.25 c, 1 c needed)

buttermilk, 0.5 c, 0.5 c needed

sour cream, 0.25 c, 0.25 c needed

free-range eggs (allows chickens to be outside for at least a small time each day), Nellie's $5.49/dozen, $0.46/oz $4.15/lb, 1 lb= 454 g, 1 large egg = 50 g, 9.08 eggs = 1 lb, 1 egg= 0.11 lb, 12 large eggs = 1.32 lb, Kroger 60 ct (not free-range) $0.16 ea ($1.49/lb), 3/day x 3.5 = 10.5, 6.5 needed

Frozen:

frozen strawberries, organic, Smith's Simple Truth $9.99/48 oz ($0.21/oz), Simple Truth $3.29/20 oz ($0.33/oz) 1 bag needed, Provo Walmart $2.64/10 oz ($0.26/oz)

frozen wild blueberries (0.87 c, 0 bags needed)

frozen peas (1.75 c for salad + 0.9 c for noodle soup + 3.5 c for boiled veggies= 6 c, 0 c needed)

wild caught salmon, 3 oz/day x 1.75 days = 5.25 oz, 5.25 oz needed, Aqua Star $10.99/1.25/lb (rated 2.61 stars for bad smell, taste, grey color, etc.), Simple Truth 3.38 stars, complaints about bones $16.99/12 oz, Smith's $16.99/2 lbs ($8.49/lb) has Sodium Tripolyphosphate which is toxic in large quantities & a suspected neurotoxin, as well as a registered pesticide & known air contaminant in the state of California.  Article about STPP (labelling of this potentially toxic chemical is not mandatory in the US), 

RANCHO MARKETS: (weekly flyer)

mushrooms (3.5, 3.5 needed)

MACEY'S: 

Rasberries, frozen, (do not need to be organic), Macey's Jamba $8.49/30 oz ($0.28/oz) (normally $11.99, on sale), Provo Walmart Great Value $7.46/24 oz ($0.31/oz), Private Selection $4.99/12 oz ($0.42/oz) aisle 12, Simple Truth Organic (cheaper than the non-organic) $3.49/12 oz (out of stock as of 1/15, $0.35/oz), Sprouts $5/12 oz, 1 bag needed  

PROVO NEIGHBORHOOD MARKET WALMART:

Sugar-free chocolate chips, Hershey's Provo Walmart 8 oz/$5.97

cinnamon, Walmart Great Value 2.5 oz/$1.32 $0.52/oz Aisle A9, Bosch Kitchen Center 1 lb 2 oz $10.65 ($0.59/oz = $9.47/lb).  See price at Sam's Club, Smith's Smart Way $1.25/1.94 oz $0.64/oz, Costco $1.03/oz

SPROUTS:

vegetable broth, Pacific $3.99-$4.99/32 oz, Kettle & Fire $5.00/32 oz, 1.75 quarts, 1 quart needed

GOOD EARTH:

Almonds, Sprouted, Living Intentions 16 oz on sale for $12.29 (not online), roasted almonds, Kroger $11.49/32 oz $0.36/oz Aisle 13, Kroger 6 oz $2.99 $0.50/oz (Aisle 13), Simple Truth $7.99/16 oz $0.50/oz, Fresh Gourmet Oven Roasted Sliced Almonds Salad Topping $0.71/oz (produce section) $2.50/ 3.5 oz, Simple Truth 8 oz $5.99/8 oz $0.75/oz

COSTCO:

wild caught halibut, Kirkland $44.77/2 lbs ($22.39/lb), Smith's fresh service counter $34.99/lb (ask them if it is farm raised or has additives), Sprouts $28.99/12 oz ($38.57/lb might be farm-raised) 

SMITH'S SPRINGVILLE:

pumpkin seeds, sprouted, (x 2 x 3.5 = 7 tsp, 1 bag needed) Springville Smith's $7.99/10 oz ($0.80/oz), Sprouts has their own brand for $10.99/12 oz ($0.92/oz) &  Sprouts also sells “Go Raw” brand which are sprouted for $14.99/14 oz ($1.07/oz).  Smith's Provo is a very small store so they don't carry them but Springville is a bigger store.  Orem does not either.  You can call corporate and they might start carrying them.  

AMAZON:

spahgetti sauce, $3.58/25 oz https://www.amazon.com/365-Everyday-Value-Organic-Marinara/dp/B074H5Z5T4, Good Earth is going to call me back to let me know if they can order it and sell it for the same price so I don't have to pay for shipping

iodized sea salt for oatmeal, noodle soup, lentil soup, ranch dressing (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).   

WILDLYORGANIC.COM:

raw, soaked, dehydrated almonds, $10.99/7 oz or $19.99/20 oz(best deal) (0.9 c) (Amazon sells for $13.99/7 oz, or $22.95/20 oz)

brazil nuts 7 oz/$17.49 or 16 oz/$34.99 (best source of Selenium) (32 brazil nuts = 1 cup) (14, or 0.4 c, 0.2 c needed)

cashews, raw, soaked, dehydrated, salted $22.55/16 oz (x 3 x 3.5 = 10.5 c)

raw pistachios, soaked, dehydrated, salted (x 2 x 7 = 3.5)

SMITH'S OREM:

LARKELLENFARM.COM: Cashews, Lark Ellen sprouted lightly salted $12.50, Good Earth said they can't order the kind with salt), Amazon $17.49, Smith's roasted salted Simple Truth Sea Salt Big Deal $0.47/oz, 32 oz

-------------------------------------------------------------------------------------------------

Noodle soup sources:

https://thevegan8.com/classic-vegan-noodle-soup/#recipe

https://www.noracooks.com/vegan-chicken-noodle-soup/#wprm-recipe-container-8103 (has a version with no broth, just water)

https://sundaysuppermovement.com/almost-chick-fil-a-chicken-noodle-soup-sundaysupper/#recipe

Ranch Dressing recipe sources:

https://www.karissasvegankitchen.com/easy-vegan-ranch-dressing/#recipe

https://itdoesnttastelikechicken.com/vegan-cashew-ranch-dressing/#recipe (this one has less cashews to make it thinner, no lemon, chives, less garlic powder, less onion powder, less parsley)

1 cup raw cashews

▢ 1 cup water

▢ 2 tablespoons apple cider vinegar

▢ 1 teaspoon onion powder

▢ ½ teaspoon garlic powder

▢ ½ teaspoon salt

▢ 1 teaspoons dried parsley

▢ 1 teaspoons dried chives

▢ 1 teaspoon dried dill

Instructions

1. If you have a high-powdered blender you can skip straight to step 2. If you have a regular blender, you may want to soften the cashews first to ensure they blend smoothly. To do this add the cashews to a small pot and cover with water. Bring to a boil and cook for about 10 minutes until the cashews are very tender. Drain and rinse with cold water before using.

2. Add the cashews to your blender along with 1 cup of water, apple cider vinegar, onion powder, garlic powder, and salt blend until completely smooth, stopping to scrape the sides as needed. Add the parsley, chives, and dill and pulse a few times to incorporate. Store in an air-tight container in the fridge for up to a week. The dressing gets thicker as it cools, and can even be used as a dip.

https://shaneandsimple.com/easiest-vegan-ranch-dressing-recipe-oil-free/ (this is the one I tried first but I substituted oat milk in place of almond milk and omitted the nutritional yeast.  Mike thought it had too much dill.  I thought it was a bit thick).

• 1 ½ cups raw cashews

• 1 cup unsweetened almond milk or soy milk (substitute oat milk)

• 2 Tbsp apple cider vinegar

• 2 Tbsp lemon juice (1/2 lemon)

• 2 tsp. garlic powder

• 2 tsp. onion powder

• 2 tsp. nutritional yeast

• ½ tsp salt or to taste

• 1 Tbsp dried dill (try 1 tsp)

• 2 tsp. dried parsley

Instructions

1. Soak cashews in water for 2-4 hours or boil for 5-10 minutes. 

2. Just before you are ready to drain the cashews, about 5 minutes, add the apple cider vinegar and lemon juice to the milk mix really well. Allow it to sit for just a couple of minutes. You’re essentially making vegan buttermilk. This step is not essentially necessary, but I feel it does enhance the overall flavor.

3. Drain cashews and add to your blender with almond milk, lemon juice, apple cider vinegar, garlic powder, onion powder, nutritional yeast and salt. Blend until everything is smooth and creamy. Stop and scrape down the sides of the blender as needed.

4. Pour mixture into a small bowl and add the dried dill and parsley. Mix until everything is well combined. 

5. Serve on top of your salad, sandwich, or use as a dip for a veggie tray.

6. You can store this for up to a week in a jar with an airtight lid in the fridge.

Red Lentil Soup Source:

https://wholesomecrumbs.com/creamy-vegan-red-lentil-soup-oil-free/#recipe

Ingredients

• 3/4 cup chopped yellow onion about 1/2 a large onion

• 2 medium whole carrots, chopped

• 2 medium ribs of celery, chopped

• 3 tsp fresh minced garlic about 5-6 cloves

• 1 & 1/2 cups dry red lentils rinsed and picked through to remove any debris

• 5 cups veggie broth I use regular but you can use low sodium too

• 1 tsp cumin

• 1/4 tsp smoked paprika

• 1 tsp ground ginger or fresh ginger to taste

• salt and pepper to taste I go light on the salt, heavy on the pepper

• a couple squeezes of lemon add the lemon just before serving

• cilantro for garnish

Instructions

1. Start by chopping your onion, carrots and celery.

2. Next, add a couple splashes of veggie broth to a large pot and turn the heat to medium. Add the chopped onion, carrots and celery. Saute for about 5 minutes, stirring occasionally. Add a little more broth if it dries out.

3. Then, add your minced garlic and saute for another 2 minutes.

4. Next, add your dry red lentils and veggie broth to the large pot. Stir well, cover, and turn the heat to high. Once boiling, immediately reduce the heat to med-low and simmer until lentils are cooked, around 12-15 minutes.

5. Next, add in your seasonings: salt, pepper, ground ginger, cumin and smoked paprika. Stir, taste test and adjust seasonings to preference.

6. For creamy soup, either use an immersion blender OR add the soup to a high speed blender and pulse a few times until desired consistency is reached. You will want to let the soup cool before adding it to the blender.

7. Stir in the fresh lemon juice right before serving, and top with fresh cilantro and extra black pepper. Enjoy!