Soo Foo with Fire Roasted Tomatoes and Kielbasa

Crazy for Soo Foo!

What is Soo Foo?
 It’s a grab bag of awesome low glycemic grains, lentils, buckwheat, oats, barley, brown rice and rye and wheat berries.

Where do I find it?
Your grocery store, in the rice and beans section.

What do I do with it?
Cook it like you would make rice, and throw in the kitchen sink (everything you have in the fridge!). Eat it like oatmeal. Stuff peppers with it. Stuff tortillas with it. Use it in a salad. Serve it with eggs.

What are its benefits?
It’s a meal in a bag, a complete protein and super tasty! And best of all, it will fill your kids up and keep ‘em coming back for more.

How to make Soo Foo- my most recent version:

1 cup Soo Foo
1 carton (4 cups) veggie broth
2 garlic cloves, diced
1/2 onion, chopped
Handful green veggie of your choice: frozen peas, spinach, chopped okra or even asparagus tips.
1 link Pederson Farms’ kielbasa sausage (hormone and antibiotic free)
1 can fire roasted diced tomatoes
Salt and pepper to taste.


Saute sausage with onion, garlic and 1 T olive oil. When onions are soft, add canned tomatoes, sausage (optional), Soo Foo and broth.

Bring to a boil, then lower to simmer until Soo Foo is done, following directions on the package (usually 35- 40 minutes).

Throw in veggies about 5 minutes before the Soo Foo is done to keep them crisp if using peas or asparagus.

Serves 4-6.


For more fabulous kid friendly recipes, you can click here for my latest book, “The Pizza Trap”.

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