Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

July 25, 2017

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Fiber, especially from grains and fruit, has anti-inflammatory properties that help you remain disease free later in life.


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Farmers Market Soup

This is the perfect recipe for your leftover veggies from your trip to the local farmers market!

Makes 6 servings


1 chopped onion 
2 teaspoons crushed or freshly chopped garlic 
2 teaspoons Mrs. Dash Original Blend
Pinch of freshly ground black pepper 
7 cups water 
1 cup uncooked brown rice 
1 teaspoon Sriracha sauce 
1 chopped beet 
2 1/2 cups mixed vegetables (broccoli, cauliflower, carrots)
2 cups chopped sweet potatoes 
1⁄8 cup low-sodium tamari or Braggs Liquid Aminos or 1 teaspoon sea salt (optional)


Add chopped onion to pan and cook on low heat until slightly translucent and the edges are lightly golden. Add some water if onion sticks to pot. Add the garlic, spice mix, and black pepper to taste. Cook just until fragrant. 

Add the water and bring to a boil. Add the rice and reduce to a simmer. Add the Sriracha sauce, chopped beet, other chopped veggies, and sweet potatoes, making sure to leave at least 1 inch of space from top of pot to simmer without overflowing. Season with the tamari, Braggs Liquid Aminos, or sea salt, to taste.

Simmer the soup for 60 to 90 minutes, until veggies are cooked, stirring every 10 minutes or so. As the sweet potato softens, gently smash the pieces against the side of the pot with a wooden spoon.

Source: Jacqueline Day, author of The Vegan Way: 21 Days to a Happier, Healthier, Plant-Based Lifestyle That Will Transform Your Home, Your Diet, and You.

Per serving (1/6 of recipe): Calories: 197; Fat: 1.3 g; Saturated Fat: 0.3 g; Calories from Fat: 5.4%; Cholesterol: 0 mg; Protein: 5.5 g; Carbohydrate: 41.8 g; Sugar: 4.7 g; Fiber: 5.1 g; Sodium: 310 mg; Calcium: 56 mg; Iron: 1.6 mg; Vitamin C: 18.5 mg; Beta-Carotene: 4,229 mcg; Vitamin E: 0.6 mg; Potassium: 415 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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