This spinach, mushroom, and lentil soup is a hearty yet light meal,
combining protein-packed lentils, iron-rich spinach, and savory mushrooms in
a low-sodium vegetable broth. Ready in under 30 minutes, it delivers
nourishing fiber, vitamins, and plant-based protein, making it perfect for a
comforting lunch or dinner that fuels your body and soothes your soul.
Spinach, mushroom, and lentil soup— makes 4 servings
Ingredients:
• 1 can of low-sodium lentils
• 1 can of low-sodium cannellini beans, drained and rinsed
• 1 carton (32-oz.) of low- or no-salt vegetable broth
• 6 cups of fresh baby spinach
• 1 pint of any type of mushrooms (chopped)
• 1 medium onion
• 2 cloves of garlic
• 1 tablespoon of olive oil
• 2 tablespoons of Worcestershire sauce
• ½ cup of chopped fresh parsley (optional)
• To taste, crumbled goat cheese for garnish (optional)
• To serve, slices of whole grain bread (optional)
Directions:
-
Drain and rinse lentils and beans. Put into large pot on medium heat and add
broth. If desired, sprinkle with garlic/onion powder and dried parsley. - Rinse and chop spinach; set aside.
-
Clean, de-stem, and chop mushrooms; peel and dice onion and garlic. Set all
aside together. -
In a sauté pan on medium-low heat, add oil, onion, garlic, and mushrooms.
Combine and stir with spatula. - Once mushrooms start to brown, add Worcestershire sauce. Stir with spatula.
-
After cooking for another 2-3 minutes, add to pot and stir. Add spinach to
pot and cook on low for 2-3 minutes. -
Ladle in bowl. If desired, garnish with chopped parsley and goat cheese,
and/or serve with whole-grain bread on the side. Enjoy! -
Tip: Easily up the protein by adding sautéed tofu, chicken, or shrimp. You
can also swap the cannellini beans for whole-grain or long-grain rice (like
jasmine or basmati).
Nutritional Information:
Calories: 302
Protein: 19.3
Carbs: 3.6
Sodium: 312
Potassium: 1,174
Fiber: 12.5
