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Peoples Nutritional Consulting

Healthy Cooking & Coaching

Mushroom Soup

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Mushroom Soup
Author: 
Recipe type: Soup, Vegan, Gluten Free
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • 8 oz white mushrooms
  • 3.2 oz of shiitake mushrooms (1½ cup chopped)
  • 1 medium onion, chopped
  • 2 cloves garlic
  • ¼ cup organic tamari
  • 2 cans coconut milk
  • ½ tsp salt
  • ½ tsp pepper
Instructions
  1. Add all ingredients to a high speed blender except the shiitake mushrooms and blend until smooth and creamy
  2. Pour into a saucepan
  3. Chop the shiitake mushrooms and add to the pot of soup
  4. Bring to a simmer and let cook for 20 minutes
  5. Serve and enjoy!

This is my go to recipe for a quick and delicious mushroom soup.  This soup has few ingredients and only takes about 10 minutes of prep time IMG_8387and 20 minutes of cooking, so in 30 minutes you have a hearty and satisfying soup for 4 people.  I’ve enjoyed this soup by itself, over mashed potatoes, and over brown rice with avocados.

Lentil Soup

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Lentil Soup
Author: 
Recipe type: Soup
Cuisine: vegan and gluten free
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
Ingredients
  • 2 cups lentils
  • 6 cups vegetable broth
  • 1 onion
  • 3 stalks of celery
  • 3 carrots
  • 4 cloves of garlic
  • 1 tbsp turmeric
  • 1 tbsp whole cumin
  • 1 tbsp whole coriander
  • 2 tbsp avocado oil
  • sea salt
  • lemon
  • Jalapeño or other chili (optional)
Instructions
  1. In a spice or coffee grinder grind the cumin and coriander
  2. Heat the oil in a heavy bottomed pot
  3. Add the onions and sauté for a few minutes until they start turning translucent (add some salt to taste)
  4. Add the garlic and stir around for another minute
  5. Add the spices and stir around until you smell the fragrance
  6. Add the celery and carrots (add more salt to taste) and stir around and let sauté for a few more minutes
  7. Add the chili or jalapeño (if you decided on it)
  8. Now add the broth and the lentils and the juice of the lemon and taste and add salt if needed.
  9. Bring to a boil and then turn down your heat and simmer for about forty minutes or until the lentils are tender. You can add more lemon or salt to taste. I served this soup with some short grain brown rice and avocado.

Who doesn’t love a warm bowl of soup on a cold winters day?  Lentils are a nutrition powerhouse loaded with fiber, iron, protein, folate and much more.  A single cup of lentils offers 16 grams of dietary fiber,  18 grams of protein with no cholesterol or fat, and almost 100% of the RDA of folate, or B-9.  With all of the nutrients in lentils, you will have increased energy and feel full and satisfied.  Oh, and did I mention that lentils are a low calorie food at only 230 cal/cup.   This recipe is simple with only a few ingredients, but so flavorful and so good!
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