Mushroom & Lentil Soup

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Fresh and dried mushrooms provide a deep umami flavor in this brothy soup, while harissa paste brings color and spiciness. Lentils serve as a great source of plant-based protein and help bulk up the soup so you'll feel full and satisfied.

Laura Kanya

Updated on September 18, 2023

Reviewed by Dietitian

Nadine Bradley, RD, CNSC

Tested by

EatingWell Test Kitchen

a recipe photo of the Mushroom & Lentil Soup — Photo: Photographer: Jennifer Causey, Food stylist: Ali Ramee, Prop stylist: Clairen Spollen

Active Time:

35 mins

Total Time:

55 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Healthy Pregnancy Soy-Free Vegan Vegetarian High-Protein Egg-Free Gluten-Free

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Ingredients

1 ½ ounces dried wild mushrooms (such as shiitake and porcini)
3 cups warm water
1 tablespoon extra-virgin olive oil
½ cup finely chopped yellow onion
1 cup chopped portobello mushroom caps, stems and gills removed
⅓ cup finely chopped celery
⅓ cup finely chopped red bell pepper
2 cups finely chopped scrubbed russet potatoes
2 tablespoons tomato paste
1 tablespoon harissa paste
2 tablespoons finely chopped fresh thyme
½ cup white wine
1 ½ cups dried brown lentils
5 cups lower-sodium vegetable broth
⅓ cup chopped fresh flat-leaf parsley, plus more for garnish
1 tablespoon white-wine vinegar
2 teaspoons lemon juice
¾ teaspoon salt
¾ teaspoon ground pepper

Directions

Combine dried mushrooms and warm water in a medium bowl; soak for 30 minutes. Pour the mixture through a fine-mesh strainer into a bowl, reserving the soaking liquid. Chop the mushrooms and set aside.
Meanwhile, heat oil in a large Dutch oven over medium heat. Add onion; cook, stirring occasionally, until tender, 2 to 3 minutes. Stir in portobellos, celery and red bell pepper; cook, stirring occasionally, until tender and liquid evaporates, about 3 minutes. Stir in potatoes; cook, stirring occasionally, until soft, about 3 minutes.
Stir in tomato paste, harissa, thyme and the reserved chopped mushrooms; cook, stirring occasionally, until coated, about 1 minute. Increase heat to medium-high. Stir in wine; cook, stirring occasionally, until dry, 2 to 3 minutes.
Stir in lentils, broth and the reserved soaking water (about 3 cups). Bring to a simmer; cook, stirring occasionally, until the lentils are tender, about 20 minutes. Stir in parsley, vinegar, lemon juice, salt and pepper. Garnish with additional parsley, if desired.

Originally appeared: EatingWell.com, December 2022

Nutrition Facts (per serving)

307	Calories
3g	Fat
50g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 307
% Daily Value *
Total Carbohydrate 50g	18%
Dietary Fiber 10g	36%
Total Sugars 4g
Protein 16g	32%
Total Fat 3g	4%
Vitamin A 1716IU	34%
Vitamin C 24mg	27%
Vitamin D 1IU	0%
Vitamin E 1mg	4%
Folate 255mcg	64%
Vitamin K 61mcg	51%
Sodium 453mg	20%
Calcium 59mg	5%
Iron 6mg	33%
Magnesium 43mg	10%
Potassium 719mg	15%
Zinc 2mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Mushroom & Lentil Soup

Ingredients

Directions

Nutrition Facts (per serving)

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