Hearty Grain Soup

Oct 12, 2020 | Recipes, Soups and stews

I literally wait all summer long for the end of September to come so that I can start soup season here in our house. I don’t care if it’s still a million degrees outside. Soup season begins.

I love soup in so many ways, it may be a little obsessive. But I particularly love soup because it is one of those dishes that can never fail. There are always ways to doctor up a bad soup and make it delicious. Also, everyone loves it. I mean do you know of anyone who doesn’t like soup?!

My most favorite thing about soup though is for sure its ability to allow for such a high quality nutrient profile. Not only can you load in the veggies (and hide them from your most picky eaters), but you can throw in animal protein and bones (got so much to say about bone broth, but we’ll save that for another post), or plant based protein. You can throw in grains and healthy fats. And you have so much depth of flavor to develop with all the endless spice blends you can make. And the best part is that the more it cooks, the more nutrient dense you can make it! Cooking both bone broth and or specific spices can give that pot of soup such super powers, it’s so underrated. A soup can literally produce the most balanced of meals.

Noteworthy Ingredients

So let’s get down to this soup recipe. It’s seriously my favorite. A) because it’s freaking delicious. The spice blend is just the perfect marriage of flavors. And it’s creamy and warming, and just so so yum. You’ll have to make it to understand. And B) because this soup medley I use is legit an “eat the rainbow” type of blend for grains. If you follow me religiously you must know how much i stress diversity in food, eating balanced but changing things up to ensure that you are giving your body all of the essentials it needs. And trust me your body needs A LOT of essentials. This soup medley hits the nail on the head. Here’s the medley I use. It’s Tvuot brand and can be found in any Nitzt Haduvdevan or Eden Teva Market. I believe Shufersal carries it as well. Basically it’s not unheard of to find, and it’s an essential here in the Buckman household from the months of September through March.

In addition to the medley, I’d be doing this recipe an injustice if I left out some essential facts about the spice blend used. Cumin: has an anti-inflammatory effect, a nice amount of antioxidants, is a pretty good source of iron, and aids in blood sugar regulation. The more it cooks, the more its healing property seeps into the grains. Combine with the turmeric, you are seriously boosting your immune system this winter. Also fun fact, a recent study showed that turmeric can significantly aid in lowering the effects of PMS. Eat up ladies 😉 One more amazing super power being studied in turmeric currently is it’s treatment for digestive diseases such as IBS and Chron’s. This little spice is definitely your friend, so if you haven’t given it a try in your cooking, now’s the time.

One last point and then we’ll get to the recipe. This soup, like most soups is so forgiving. Don’t have the veggies I’ve listed on hand? No problem! replace them! You’ll only be diversifying your food profile (yay)!

Give this recipe a try guys. And be sure to tell me what you think.



About Me

Hi! Thanks for stopping by! I’m Liat, a certified yoga instructor and dietician in training. My goal is to help you navigate healthy living here in Israel with recipes and tips that will show you just how doable healthy eating can be without sacrificing the dishes that you love! Happy navigating fellow fresh sabras xoxo

Hearty Grain Medley Soup

Servings: four-six


1 cup tvuot soup medley, pre-soaked*
1 tbsp olive oil
1 onion, chopped
3 carrots, peeled and diced
1 sweet potato, peeled and diced
1-2 garlic cloves, minced
1-2 zucchinis, diced

Spice blend:
1 tsp turmeric
1 tsp cumin
1 tsp paprika
1 1/2 tsp salt
1/2 tsp pepper
400 mL coconut cream
6 cups water or vegetable broth


1. Pre-soak the medley for at least a half hour. Then strain and rinse, and set aside
2. Meanwhile, prep all the veggies. Preheat a big soup pot and add the oil. Add onion and garlic and sautee for a few minute until they begin to brown
3. Add carrots, zucchini and sweet potato and allow to cook an additional 7-10 minutes, or until they begin to soften
4. Add the spice blend and mix well to coat all the vegetables. Allow the flavors to marry for a few minutes, around 3-5 minutes
5. Add the water or broth and bring to a boil
6. Add the soup medley and reduce flame to medium low. Cover and allow to simmer for at least 30 minutes
7. Once the grains are soft (the adzuki beans will be the last to fully cook), add the coconut cream and allow to simmer an additional 10 minutes
8. Can be stored in the fridge for 5-6 days, and freezes well for up to a month

If you don't have access to this wonderful soup medley, you can combine 1/8 cup green lentils, 1/8 cup red lentils, 1/4 cup adzuki beans and 1/4 cup whole barley , 1/4 cup spelt groats and 1/4 cup dried peas. Be sure to pre-soak and then all to your soup.

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