Excellent Kale and Mushroom Stew

kale and mushroom stew

Kale and Mushroom Stew brings you supercharged health.... and hearty eating.

Here we are in March 2020 in the midst of COVID-19.  I personally am feeling really good, as I have practiced healthy living for a number of years now, and I feel very safe and secure because I know I am strong and resilient.   So I want to share one of the first healthy eating recipes that drew me into how GREAT healthy living can be.

This recipe is originally adapted from the doctor that changed everything for me.  Dr. Joel Fuhrman and the Eat to Live program and mindset taught me that healthy living is a really big part of my mental and emotional health, so I eating right helps me move and enjoy life.   

With that being said, definitely there was an adjustment.   Some recipes we tried were fantastic, and some were really awful.   But over twelve years of plant based living, I have compiled a long list of favorites.  This was my first.  So I am thrilled to share it with you.

Now, this recipe calls for carrot juice, and there are several options.   You can juice your own, buy cold pressed from the store, or buy shelf stable in the juice aisle.   In this case, I don’t think the raw, cold pressed variety is worth paying for.   You can make it for much less of course, but the pasteurized product will do in this recipe, since you are cooking it.

So let’s get down to the ingredients, which even in this time of shortages, you should be able to find fairly easily.


  • 4 cups carrot juice
  • 15 oz tomato sauce or tomato puree (preferably in glass or paper)
  • 4 cups vegetable broth or water
  • 1 cup split yellow peas or brown lentils, sorted and cooked until slightly soft
  • 4 cups assorted mushrooms
  • 1 medium onion, chopped
  • 1/4 cup almond butter
  • 1 bunch greens of choice– kale, swiss chard, or collards
  • 1 tsp herbs de provence
  • Himalayan salt and pepper to taste
  • Hemp hearts or nutritional yeast for garnish
  • Squeeze of lemon to add the right amount of acidity


  1. Cook split peas or lentils in water until soft.  Drain and set aside.
  2. In a large soup pot, saute the mushrooms and onions in water until mushrooms have released their liquid and onions are translucent.
  3. Add the tomato sauce, carrot juice, broth and almond butter to the pot and bring to a simmer.
  4. Add the greens and seasonings, and allow to simmer for about 15-20 minutes. Stir from the bottom up to encourage the almond butter to separate and disperse.   You can also add a little water to the almond butter and stick it in the blender—then add to the pot.   That is what I usually do to make it super creamy.
  5. After the soup simmers for 15-20 minutes, add the split peas or lentils in the last five minutes of cooking so that they do not get too soft and fall apart. Just heat til simmer again and you are ready to serve!
  6. Garnish with nuts, nutritional yeast or herbs if desired.

Final thoughts on kale and mushrooms....

I should say final thoughts on onions too.  These three ingredients are just amazing powerhouses of nutrition.   This soup has so many different textures and flavors, and maybe that is why I love it so much.   But seriously, I recommend it to all my clients who have cancer or autoimmune disease.   It is very restorative.

I want to present to you some studies on the value of these plants.  Mushrooms are often thought of as a great substitute as people are transitioning to a plant based diets.   They have so many amazing benefits, and they have been used in Chinese medicine for thousands of years.   Here is an easy read for you about their value to cancer patients.

Onions are easy to recognize for their nutritional excellence.   They are part of the allium family, which contains scallions, leeks, garlic, garlic chives, shallots and onions.   The powerful smell is part of the reason they are such powerful cancer fighters.  Take a look at the benefits here.  

Of course we have all heard about kale for years now.   Check out the picture below from my garden, Siberian Kale and the Purple Stemmed Red Russian Variety.  I LOVE growing kale in the garden and there are many different varieties out there.   It’s really easy to grow and can withstand winter quite well.   Want to start your own garden?   I buy most of my seeds here….  

I invite you to check out my Fresh Start juicing plan to get your immune system in great shape REALLY fast.  Or if you are ready to make it a lifestyle, check out the Perfect Day Lifestyle.   I live it, and I love it!   Cheers to you and enjoy this super healthy recipe!


Look at this beautiful kale..... Enjoy!!!

kale from the garden

Did you try this recipe?

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