Lentil and Mushroom Soup (Vegan)

Lentil and Mushroom Soup (Vegan)

A hearty and comforting soup packed with nutrients

Active Time: 15 minutes | Total Time: 1 hour

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Preparation

Heat broth in saucepan. Add onions, sauté 10 minutes.
Add garlic, water, lentils, carrots, mushrooms, celery, bay leaf, rosemary, crushed red pepper, and bring to a boil.
Reduce heat to medium. Simmer 30 minutes.
Discard bay leaf. Add tomatoes and vinegar, simmer 5 minutes.
Sprinkle with parsley and serve.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Zinc, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Folate, Copper, Thiamin, Riboflavin, Phosphorous, Manganese
*Good Source of: Calcium, Selenium, Niacin
*Preferences: Low Cholesterol, Low Fat, Low Sodium, Low Saturated Fat, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 4.97

Calories: 285

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	1 g	*
Saturated Fat	0.17 g	*
Monosaturated Fat	0.17 g	*
Polyunsaturated Fat	0.46 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	77 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	51 g	*
Sugars	7 g	*
Fiber	22.6 g	*
Protein	18.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	7894.3 IU	158%
Vitamin C	19.6 mg	33%
Vitamin D	0 IU	0%
Vitamin E	0.85 IU	3%
Vitamin B6	0.55 mg	28%
Vitamin B12	0.03 mcg	0%
Vitamin K	97.7 mg	122%
Folate	346.1 mcg	87%
Niacin	2.4 mg	12%
Riboflavin	0.34 mg	20%
Thiamin	0.66 mg	44%
MINERALS
Calcium	106.7 mg	11%
Copper	0.4 mg	20%
Iron	5.7 mg	32%
Magnesium	103.3 mg	26%
Manganese	1.1 mg	55%
Phosphorous	368.1 mg	37%
Potassium	1084.5 mg	31%
Selenium	13.4 mcg	19%
Sodium	60.7 mg	3%
Zinc	3.7 mg	25%
PHYTONUTRIENTS
Alpha-carotene	1504.2 mcg
Beta-carotene	3973.2 mcg
Beta-cryptoxanthin	9.4 mcg
Lutein + zeaxanthin	482.2 mcg
Lycopene	527.9 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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