Shitake, Kale and Puy Lentil Soup

Banish the winter blues

Is January getting you down? Then treat yourself to a bowl of this nourishing soup. Mushrooms are a great plant source of vitamin D, which is in short supply during these cold, dark days. Shitakes are particularly rich in this vital nutrient. We need adequate Vitamin D levels to keep our immune system working well and prevent our mood from dropping in the winter months. Full of fibre and vitamin C, kale is great for detoxification and fighting infections. Lentils and almonds provide protein making this soup a meal in itself.

Ground almonds are a nutritious way to thicken soups and add some extra protein

Shitake mushrooms

Serves 4
1tbsp coconut oil
1 onion, peeled and diced
1 clove garlic, crushed
1 tsp dried thyme
1 handful shitake mushrooms, wiped clean
50g puy lentils
1 litre vegetable stock
2 large handfuls of kale, stalks removed.
1 tbsp ground almonds
generous pinch sea salt and ground black pepper
1 tsp sunflower seeds, to serve (optional)
  1. Heat the coconut oil in a large saucepan and then add the onions. Cook at a moderate heat for 7-10 minutes until softened, stirring regularly
  2. Add the garlic, stir and cook for 1 minute
  3. Stir in the dried thyme & mushrooms. Add the lentils, stir well and then pour over the stock.
  4. Simmer gently for 10-15 minutes until the lentils are tender
  5. Stir in the kale. Cover & simmer for 2-3 minutes until softened but still green. Stir in the ground almonds and simmer for a further minute. Season generously
  6. Place in a food processor and whizz until smooth (add some boiling water if it is too thick)
  7. Pour into bowls and sprinkle with sunflower seeds. Any leftovers can be frozen for up to 3 months.

About Michelle Lake

Hi, I run Mission Nutrition, and I'm a nutritional therapist/ nutritionist helping people all over St Albans & Hertfordshire feel happier & healthier. If your diet needs an overhaul, come and see me for a nutrition consultation! Tel: 01727 893 042 / 01727 869 929 or email