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.


4 cups of tinned tomatoes (puree or blend yourself) or natural, no salt prepared soup

3 fresh tomatoes, chopped

2 cups of fresh or frozen broccoli florets

2 cups of baby spinach, chopped

2 cups (500mL) carrot juice

1 cup onion, chopped

4 cans (400mL each can) of cannellini beans or other white beans, no salt

1 bunch fresh basil, chopped (when chopped it will be 1-2 cups in size)

1 tsp garlic powder

4 Tbsp Dr Fuhrman’s VegiZest or other no salt seasoning

Italian seasoning, to taste

1/2 cup raw cashew nuts

1/4 cup pine nuts (or slivered almonds if you’ve run out)


In a large soup pot or saucepan, combine all ingredients except the cashews and pine nuts. Cover and simmer for about 30-40 minutes.

Serving Option 1 – Chunky:

In a high powered blender, blend 1/4 of the soup with the cashews and add back to the pot. Serve with pine nuts sprinkled on top.

Serving Option 2 – Smooth:

Allow the mix to cool. Pour all ingredients into a high powered blender, adding the cashews and puree. Return to the pot and reheat to serve or transfer some directly to containers to freeze. You will be likely to need to do this in 2-3 stages depending on the size of your blender.

The featured picture is the puree soup which I find the kids like much more than the chunky vegetable texture. Whatever they need to get the amounts of nutrients that this soup offers, is fine by me!


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