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Logo for The Roots Of Vitality - Marina Kotova - Health & Wellness Coach, Nutritionist Serving DMV: District of Columbia, Maryland, Virginia, & Surrounding Areas

Marina Kotova - Certified Functional Health Practitioner Serving DMV: District of Columbia, Maryland, Virginia, & Surrounding Areas

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Mushroom and Bean Soup

Marina Kotova

mushroom and bean soup.png

Time

Prep Time:  20 min

Cook Time: 20 min

Total Time: 40 min

Description

  • Mushrooms especially shiitakes, are a star ingredient known for their immune-boosting and anti-inflammatory properties. They contain lentinan, a type of beta-glucan, which research has shown can help fight tumors, support the immune system, and reduce overall inflammation. Because of these properties, shiitake mushrooms are often included in cancer-supportive nutrition plans.

  • Beans bring a rich source of fiber and plant-based protein to the dish. Fiber plays a crucial role in gut health, helping to nourish beneficial bacteria and support digestive balance, while the protein content helps with blood sugar regulation and sustained energy.

  • Thyme and Rosemary do more than just add flavor, they're packed with potent antioxidants that help protect the body from oxidative stress and inflammation.

  • Olive oil adds heart and brain-healthy fats, particularly monounsaturated fats, which support cardiovascular health, cognitive function, and reduce inflammation throughout the body.

Ingredients

  • 2 tablespoons olive oil

  • 1 medium onion, chopped

  • 2 garlic cloves, minced

  • 12 -16 oz shitake fresh mushrooms, sliced

  • 1 (15 oz) can white beans (like cannellini or blackeye peas), rinsed and drained

  • 4 cups vegetable broth (low-sodium if possible)

  • 1 teaspoon thyme (fresh or dried)

  • 1 teaspoon rosemary

  • Sea salt and black pepper to taste

  • Fresh parsley for garnish

  • 2 carrots, diced

  • 2 celery stalks, diced

  • (Optional) 1/4 cup coconut milk or cashew cream for extra creaminess

Directions

  1. Heat olive oil in a large pot over medium heat.

  2. Add onion and garlic, and sauté until softened (about 3–4 minutes).

  3. Add sliced mushrooms, carrots, and celery and cook until veggies start to soften and
    mushrooms release their juices and begin to brown (about 5–7 minutes).

  4. Stir in the beans, broth, thyme, and rosemary.

  5. Bring to a gentle simmer and cook for about 15–20 minutes.

  6. Season with salt and pepper to taste. If you like a creamier soup, stir in a little coconut
    milk at the end.

  7. Garnish with fresh parsley before serving.

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