Heart-Healthy Mushroom and Greens Soup
Warm, nourishing, and packed with nutrient-rich ingredients, our Heart-Healthy Mushroom and Greens Soup strikes the perfect balance between flavor and wellness. This wholesome recipe features a savory blend of cremini and shiitake mushrooms paired with vibrant kale, spinach, and protein-packed quinoa, all simmered in a low-sodium vegetable broth infused with garlic, onion, and fresh thyme. A finishing touch of bright lemon juice enhances the dish’s natural earthiness, creating a comforting and refreshing soup that’s ideal for those looking to boost heart health without compromising on taste. Quick to prepare and perfect for meal prep, this veggie-forward soup is a health-conscious choice for busy weeknights or relaxing weekends.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 large garlic cloves, minced
- 300 grams cremini mushrooms, sliced
- 200 grams shiitake mushrooms, sliced
- 5 cups low-sodium vegetable broth
- 100 grams kale, chopped
- 100 grams spinach, chopped
- 0.5 cup quinoa, rinsed
- 1 teaspoon fresh thyme leaves
- 0.25 teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for about 5 minutes until the onion becomes translucent.
Stir in the minced garlic and cook for an additional minute, making sure not to burn the garlic.
Add the sliced cremini and shiitake mushrooms to the pot and cook for about 7-8 minutes until they release their juices and start to brown.
Pour the low-sodium vegetable broth into the pot and bring to a gentle boil.
Add the rinsed quinoa to the boiling broth and reduce the heat to a simmer.
Simmer uncovered for 15 minutes, or until the quinoa is fully cooked.
Mix in the chopped kale and spinach, allowing the greens to wilt into the soup.
Stir in the fresh thyme leaves, black pepper, and salt.
Remove the pot from the heat and add the lemon juice, stirring well to incorporate.
Ladle the soup into bowls and serve hot. Enjoy your heart-healthy meal.
Nutrition Facts
Calories |
718 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3233 mg | 141% | |
| Total Carbohydrate | 88.6 g | 32% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 23.0 g | ||
| Protein | 27.6 g | 55% | |
| Vitamin D | 1.7 mcg | 8% | |
| Calcium | 386 mg | 30% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 4031 mg | 86% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
