April 17, 2025

Healthy Recipe: Spinach, Mushroom, and Lentil Soup

By Independence Good Living

Cody C/for PhillyVoice

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