Healthy, Hearty, Spicy Lentil Spinach Shiitake Mushroom Soup

by deborah on December 3, 2014 · 32 comments

in Nourish, Plant-based Recipes, Recipes, Vegan

Healthy, Hearty, Spicy Lentil Spinach Shiitake Mushroom Soup

When the weather gets a little nippy in my neck of the woods, my go-to comfort food is

a hot, hearty, chunky bean and vegetable soup.

This week I found some fresh, lovely, organic shiitake mushrooms and organic baby kale

and spinach at the farmer’s market so they were just the ingredients to kick my simple

seasonal lentil vegetable soup up a notch.

This hot, hearty, spicy lentil vegetable soup is full of fiber, vitamins and antioxidant rich vegetables.

Lentils: I eat lentils a lot because they rich in dietary fiber, folate, vitamin B1, and minerals.

With about 30% of their calories from protein, lentils have the third-highest level of protein, by weight,

of any legume or nut, after soybeans and hemp.

Proteins include the essential amino acids isoleucine and lysine, but they are deficient in two essential

amino acids, methionine. and cysteine.

Onions: These members of the Allium family are rich in anti-inflammatory antioxidants; they’re

also a fine, filling vegetable for those looking to lose weight.

 If you have arthritis or age-related memory loss, add some onions to your diet.

Of course, the best thing about this soup is the taste, so try this healthy and delicious recipe in

your own kitchen.

Garlic: It’s a virtually calorie-free flavor enhancer, so it’s great for people looking to lose weight.

More importantly, garlic contains allicin, a naturally occurring antioxidant that may help improve

heart health.

Healthy, Hearty, Spicy Lentil Spinach Shiitake Mushroom Soup

Spinach: Spinach is one of the best green vegetables for your health.

It contains a huge quantity of nutrients, and offers several specific health benefits.

Among the most concentrated nutrients are magnesium, folate, iron, potassium, calcium, vitamin E,

protein and zinc.

Spinach may help reduce the risk of developing aggressive prostate cancer.

It’s also an anti-inflammatory, meaning it may help reduce our susceptibility to allergies.

The vitamin K, magnesium and calcium content of spinach is good for maintaining healthy bones and

there are also antioxidants in spinach that help remove harmful free radicals from the body.

Mushrooms: The potassium in mushrooms helps lower blood pressure and preserve bone health.

They are also rich in riboflavin and niacin, B vitamins that may help prevent cataracts and migraine

headaches, as well as selenium, a mineral with antioxidant properties that may help protect your joints.

Carrots: The potassium in carrots also helps lower blood pressure and preserves bone health.

Carrots are especially rich in beta-carotene, an antioxidant that may help prevent arthritis,

cataracts, and macular degeneration, in addition to helping maintain healthy hair and skin.

They are low in calories, have a high water content and a good amount of fiber.

Lentil Spinach Shiitake Mushroom Soup

Lentil Spinach Shiitake Mushroom Soup

Ingredients

1 1/2 cups organic lentils

2 organic onions – chopped

5 organic garlic cloves – sliced

5 organic carrots – sliced

1/2 cup organic corn kernels

10 organic shiitake mushrooms – sliced

3 cups organic baby spinach

Filtered water to cover

Sea salt to taste

2 tspns taco seasoning blend

2 tspns Italian seasoning blend

2 tspns dried red pepper

2 tbspns organic coconut aminos

2 tbspns organic coconut oil

3 organic scallions for garnish

Healthy, Hearty, Spicy Lentil Spinach Shiitake Mushroom Soup

Directions

Wash and drain lentils.

Wash, slice and chop vegetables.

Add lentils, onions, garlic and carrots to the pot.

Cover with filtered water.

Add seasonings.

Bring to boil then turn down to simmer.

Simmer until lentils are done.

Add shiitake mushrooms and corn kernels to the pot.

Simmer a few minutes until done.

Add the baby spinach leaves to pot.

Stir them into the bean and vegetable mixture and simmer for just a

few minutes until they are soft and still green.

Dish up soon into serving bowls.

Garnish with sliced scallions.

Enjoy!

Healthy, Hearty, Spicy Lentil Spinach Shiitake Mushroom Soup

Love lentil soup?

Share your favorite recipes, ingredients, comments and suggestions with us.

 

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{ 24 comments… read them below or add one }

Patricia A. Patton December 4, 2014 at 4:47 pm

I do love lentils soup for sure. I love it curried, made into tacos, with basmati rice, in salads. There really isnt’ any way that I don’t like them. I wish I had a chef whose job it would be to come up with new ways to prepare them. This clearly is one for the winter duration.

Reply

deborah December 5, 2014 at 1:14 pm

Hi Patricia,
I am delighted to read that you also love lentils. They are so quick to cook too unlike other legumes. Thanks for sharing your thoughts. I appreciate it.

Reply

Diatta @ Femme Fitale Fit Club December 5, 2014 at 10:39 am

Oh Deb you have done it again – this soup looks amazing. Can you just SHIP it to my house so all I have to do is warm it up? #wowlinkup

Reply

deborah December 5, 2014 at 1:15 pm

Hi Diatta,
I would love to ship it. You just gave me an idea for a new business. Smile!

Reply

Christi December 5, 2014 at 8:20 pm

This soup looks so simple, yet flavorful! I love the idea of adding mushrooms to lentil soup. Can’t wait to try it!

Reply

deborah December 5, 2014 at 11:38 pm

Hi Christi,
I must admit that it is delish! I hope you try it. Have a happy holiday!

Reply

kimmythevegan December 7, 2014 at 8:22 pm

My mouth was watering just seeing the title of your recipe. I love mushrooms and lentils are so delicious in soup! This sounds like a stellar recipe and packed full of super nutrients =)

Reply

kimmythevegan December 11, 2014 at 9:52 pm

ps. Thanks for sharing this at Healthy Vegan Fridays! I have pinned your delicious sounding soup to our board =)

Reply

Heather @ Divas Run for Bling December 8, 2014 at 11:00 am

Thanks for sharing. This looks so yummy that I will have to try it out soon 🙂 #wowlinkup

Reply

Marla December 8, 2014 at 1:02 pm

Hi Deborah,
This soup is a bowl of health filled with a wealth of health. Wow what great ingredients with the shittake mushrooms, garlic, baby spinach, carrots, coconut oil – delicious and healthy. Would be great for a cold Winter’s day. Thanks for sharing on Real Food Fridays. Pinned & twitted.

Reply

Sylvia Lewis December 8, 2014 at 7:25 pm

Oh Deb, you keep doing it to me. What? Cooking inspiring, delicious, healthy food that makes me want to get back in the kitchen and eat. I sure love lentils too, maybe more than Patricia Patton, in above reply. Maybe we have ‘lentil love’ contest! Will re-post.

Reply

swathi December 8, 2014 at 10:02 pm

Delicious love this hearty soup Deb pinning.

Reply

swathi December 8, 2014 at 10:03 pm

Hearth and soul blog hop.

Reply

deborah December 9, 2014 at 12:26 pm

Thank you Swathi!

I am so delighted that you featured this Lentil Soup recipe at the Heart and Soup Link Up this week!

Reply

Becca @ The Earthlings Handbook December 9, 2014 at 12:50 pm

Wow, this sounds delicious AND relatively easy to make! I love lentils and mushrooms, and I love a soup recipe that has both protein and veggies so it’s a meal in itself. I will plan on trying this soon.

Reply

Marla December 10, 2014 at 4:15 pm

Hi Deborah,
Just a note a let you know that your post has been chosen as one of my features on this weeks Real Food Fridays blog hop that goes live on Thursday @7pm EST. Thanks so much for sharing and being part of Real Food Fridays

Reply

deborah December 10, 2014 at 4:29 pm

Hi Marla,
I am super-excited to hear that! I appreciate it! I will hop by to party with you and feature this on my blog post! All the best, Deborah

Reply

vegetarianmamma (Cindy) December 10, 2014 at 5:57 pm

Thanks for linking up at our Gluten Free Fridays Party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂 I can’t wait to see what you share next time!
-Cindy

Reply

deborah December 11, 2014 at 10:51 am

Thanks a lot, Cindy! I appreciate it!

Reply

Mary@Back to the Basics! December 11, 2014 at 7:03 pm

I love Lentils! This is a perfect recipe for chilly evenings. Thank you for sharing at Real Food Friday! Hope to see you again tonight.

Reply

Robyn @ simply fresh dinners December 12, 2014 at 8:32 am

Hi Deborah,
Such a great looking soup! This is exactly what I need on these cold, snowy nights. Love your blog – I am a new follower. Thanks for a great recipe!

Reply

deborah December 16, 2014 at 5:09 pm

Hi Robyn,
It’s so nice to make new friends! Thanks for sharing your thoughts with me. I appreciate it. Hopping over to enjoy your blog too!

Reply

Anna @ Simply Weight Loss March 10, 2015 at 7:21 pm

What a gorgeous looking recipe – & great photos! Stopping by from the party hop #57:-)

Reply

deborah March 10, 2015 at 7:47 pm

Hi Anna,
I am so delighted you are like this lentil soup recipe. It is one of my favorites. Thanks for partying with us. I appreciate it.

Reply

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