This is a recipe (maybe slightly adapted) by Dr Joel Fuhrman. Please visit for more information on his nutritional approach to good health and long life. Take time to look at the Member’s Centre and access resources such as past news letters, teleconferences, tutorials, etc.

This recipe possible represents the highest nutrient-score possible in any meal. Enjoy the flavours and good healthy eating.


8 cups of carrot juice (2L) *

4 cups of water (preferably use alkaline water – 9.5pH)

1 cup dried lentils, do not soak

1/2 cup of wholegrain brown rice, uncooked

1 medium red capsicum (red bell pepper), finely chopped

2 carrots, sliced

2 zucchini, sliced

1 onion, finely chopped

6 cloves garlic, chopped or minced

3 Tbsp fresh ginger root, grated

3 Tbsp Dr Fuhrman’s VegiZest or other no salt seasoning (Soy seasoning is very tasty)

1 Tbsp of magnesium (Nigari) spray (optional)

1 tsp ground coriander

1/2 tsp ground cumin

1/8 tsp ground allspice

2 sweet potatoes, peeled and cut into 1 inch cubes

2 bunches of silver-beet (Swiss chard) leaves and stems, chopped

1/2 cup of chopped fresh parsley


Place all ingredients in an extra large soup pot (you may need two pots like I did), except for the sweet potato, silver beet and parsley. Bring to a boil and then cover and simmer for 40 minutes. Then add the sweet potatoes and simmer for another 15 minutes. Then add the silver beet and parsley and simmer for 10 minutes.

Serve with chopped parsley or almond flakes.


* Note on the carrot juice: Carrot juice can be made with a juice extractor (you will need about 24 carrots!) however fresh bottled juice can be bought in health food stores.

I simply put 6 cups of whole carrots in my high powered blender with 500mL of water (2 cups) and pureed them. It produced a great thick juice with all the fibre as well.

Serving suggestions:

This soup can be served chunky (pictured below) or allowed to cool and then pureed. Kids often deal much better with a smooth soup.


Leave a Reply

Your email address will not be published. Required fields are marked *

Set your Twitter account name in your settings to use the TwitterBar Section.