Maria's Portobello Mushroom Lentil Soup

Published:  11/04/2013

Lentils are easy to prepare. No soaking is required and they cook faster than beans. I prefer to cook with the green or brown lentils, which hold their shape best after cooking, as opposed to the red lentils that do not hold their shape as well when cooked.

Lentils have lots of health benefits. Lentils have protein, are low in fat, packed with fiber (9 grams per cup) and are a source of B vitamins, potassium and iron. They are a very good source of cholesterol-lowering fiber. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Portabello mushrooms have a distinct rich flavor that many people liken to grilled sirloin steak. But unlike steak these mushrooms are low in calories and contain no fat. There is only 42 calories per cup! So they are filling but not calorie dense. They also provide minerals, 5 grams of protein per cup and important B vitamins.

1 T olive oil
1/2 c diced onion
1 small red or green pepper, chopped
3 garlic cloves, minced
6 cups stock (3 cans)
1 ½ c lentils, either regular or small whole green lentils. Note the cooking time on the package
½ tsp dried basil
2 c diced Portobello mushrooms 1 x ¾ inch pieces or Crimini mushrooms cut into 3/4 inch slices
6 oz can tomato paste or ½ c spaghetti sauce from a jar
Tabasco sauce, optional

Heat olive oil in a large soup pot and sauté onion and red pepper for 2 minutes then add garlic, continuing stirring for 1 minute. Add the broth, lentils and basil and heat to boiling. Cover, reduce heat and simmer 15 minutes. Add the mushrooms and continue to simmer, covered until lentils are tender. (Look at the package directions for length of cooking time) Add tomato paste or spaghetti sauce and stir well. Add salt and pepper to taste. Add a few dashes of Tabasco if desired.

Makes 7 1/2 cups of soup  6 servings

This has been added to MyFitnessPal.com  Search Maria Faires' Portobello Mushroom Lentil Soup

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 329
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 1 g	5 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 7 mg	2 %
Sodium 369 mg	15 %
Potassium 646 mg	18 %
Total Carbohydrate 49 g	16 %
Dietary Fiber 8 g	31 %
Sugars 9 g
Protein 22 g	43 %
Vitamin A	21 %
Vitamin C	57 %
Calcium	3 %
Iron	26 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.