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
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
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
Wash and drain lentils.
Wash, slice and chop vegetables.
Add lentils, onions, garlic and carrots to the pot.
Cover with filtered water.
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.
Love lentil soup?
Share your favorite recipes, ingredients, comments and suggestions with us.