• soup base (see list)
• 1 protein ingredient (see list)
• 1 starch ingredient (see list)
• 2-3 vegetable ingredients (see list)
• boiling water

Select your soup base (1/2 cup):
-Pumpkin soup/broth
-Tomato soup/broth
-Vegetable broth

2. Select your protein (1/4 cup):
- Canned or cooked chickpeas
- Baked beans in tomato sauce
- Canned or cooked black beans
- Canned or cooked lentils
- Raw textured soy protein chunks or bits
- Veggie ground round
- Diced veggie hot dogs
- Very finely diced tofu

3. Select your starch (as indicated):
- 1/2 cooked potato, diced
- 1/2 raw potato, grated
- 1/4 cup cooked rice
- 5 large spoonfuls raw couscous
- 1/4 cup cooked barley
- 1/4 cup corn or peas

4. Select 1 or two vegetables:
- 1 carrot, diced or grated
- 1 parsnip, diced or grated
- 1/4 cup frozen mixed vegetables
- 1/4 cup shredded cabbage or slaw mix
- 1/4 cup cooked or frozen green beans
- 1/2 red or green pepper, diced
- 1/2 tomato, diced
- 1/4 cup cauliflower, finely diced
- 1/4 cup broccoli, finely diced
- 1/4 cup chopped spinach

5. Layer your selections in food thermos (not a flask, but rather one of the wide mouthed food thermoses).

6. Fill remaining space with boiling water and seal lids tightly.

Several hours later, enjoy for lunch, no micro waving or reheating necessary.

Here are some of my favorite combos:
a) The No Prep Instant Lunch: instant bouillon power, textured soy protein, frozen chopped spinach, couscous.
b) A Grate Soup Lunch: instant bouillon powder, grated carrot, grated potato, slaw mix, chickpeas.
c) Leftovers Made Good: leftover cooked lentils, leftover cooked barley, frozen spinach, grated parsnip.

Serves: 1

Preparation time: 5