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.
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
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
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!
Love lentil soup?
Share your favorite recipes, ingredients, comments and suggestions with us.
“Shared at Healthy Vegan Fridays”
“Shared on #wowlinkup Workout Wednesdays”
“Shared at the Virtual Vegan Potluck”
“Shared on Real Food Wednesdays”
“Shared on Heart and Soul Blog Hop”
“Shared on Pin Worthy Wednesday”
“Shared at Healthy Vegan Fridays”
“Shared on From the Farm Blog Hop”
“Shared at Gluten Free Fridays”
“Shared at Great Idea Thursday”
“Shared at Thursday Favorite Things”
“Shared at the SITSGirls Link Up”
“Shared at the Virtual Vegan Potluck #24”
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.
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.
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
Hi Diatta,
I would love to ship it. You just gave me an idea for a new business. Smile!
This soup looks so simple, yet flavorful! I love the idea of adding mushrooms to lentil soup. Can’t wait to try it!
Hi Christi,
I must admit that it is delish! I hope you try it. Have a happy holiday!
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 =)
ps. Thanks for sharing this at Healthy Vegan Fridays! I have pinned your delicious sounding soup to our board =)
Thanks for sharing. This looks so yummy that I will have to try it out soon 🙂 #wowlinkup
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.
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.
Delicious love this hearty soup Deb pinning.
Hearth and soul blog hop.
Thank you Swathi!
I am so delighted that you featured this Lentil Soup recipe at the Heart and Soup Link Up this week!
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.
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
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
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
Thanks a lot, Cindy! I appreciate it!
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.
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!
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!
What a gorgeous looking recipe – & great photos! Stopping by from the party hop #57:-)
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.
That is one hearty soup! I love all the veggies and the seasoning in there, not to mention the nutritious mushroom.