Mushroom Soup
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Ingredients:
| Name | Units | TIP | |
|---|---|---|---|
| Mushrooms, cleaned and sliced | 500 gr | ||
| Rice | 100 gr | ||
| Potatoes, peeled and cubed | 3 | ||
| Carrot, peeled and diced | 2 | ||
| Onion, finely chopped | 1 | ||
| Garlic, minced | 2 cloves | ||
| Olive oil, divided | 4 tbsp | ||
| Vegetable broth / Boiling water | 10 cups | ||
| Sea salt, to taste | 1 tbsp | ||
| Ground Black Pepper, to taste | 1 teaspoon | ||
| Thyme and Oregano, to taste | 1 tbsp | ||
| Bay Leaf | 1 | ||
| Fresh Parsley / Dill, for garnish (optional) | 1/2 cup |
Steps:
Step 1
Prepare all the ingredients.
Step 2
Chop Onion, Carrots, Garlic, Potatoes and Mushrooms. Wash and rinse the Rice before using it in the soup.
Step 3
Heat 1 tablespoon of Olive Oil in a skillet over medium-high heat. Add the sliced Mushrooms to the skillet and cook for 10 minutes, stirring occasionally, until the mushrooms are well-browned and have released their moisture. Add the garlic and cook for another minute until fragrant. Set aside.
Step 4
In a large pot, heat the Olive Oil over medium heat. Add the Onion, Carrots, and sauté for 5-7 minutes until the onion becomes translucent and the carrots start to soften.
Step 5
Add the Rice and cook for another 2 minutes, allowing it to toast slightly.
Step 6
Add the cooked Mushrooms to the pot.
Step 7
Stir in the cubed Potato and cook for an additional 2 minutes.
Step 8
Pour in the Boiling Water ( or vegetable broth ) and add the Bay Leaf, the Thyme and Oregano. Season with Salt and Pepper to taste. Stir well and bring to a boil. Reduce the heat and let it simmer for 15 minutes, until the rice and potatoes are tender.
Step 9
Serve the soup hot, garnished with fresh parsley if desired.
Comments:
Mushroom Soup
Health Benefits of Mushroom Soup
Mushroom soup can be a healthy and nutritious choice for lunch for several reasons:
Rich in Nutrients:
- Mushrooms: They are a good source of essential vitamins and minerals, including vitamin D, B vitamins (such as riboflavin, niacin, and pantothenic acid), potassium, and selenium. These nutrients support overall health, including immune function, energy production, and bone health.
Low in Calories:
- Mushroom soup, particularly when made with a broth base, tends to be low in calories, making it a good option for those looking to manage their weight or reduce caloric intake without sacrificing flavor.
High in Antioxidants:
- Mushrooms contain antioxidants like ergothioneine and selenium, which help combat oxidative stress and inflammation in the body. This can support overall health and reduce the risk of chronic diseases.
Supports Digestive Health:
- Mushrooms provide dietary fiber, which aids in digestion and promotes a healthy gut. Fiber helps regulate bowel movements and can contribute to feelings of fullness, which helps control appetite.
Boosts Immune Function:
- The nutrients in mushrooms, such as beta-glucans (a type of soluble fiber), have been shown to enhance the immune system. They can help increase the production of immune cells and improve the body's ability to fight infections.
Hydrating:
- If prepared with a broth base, mushroom soup can contribute to daily fluid intake, helping keep you hydrated, which is important for overall health and wellbeing.
Heart Health:
- Mushrooms are low in fat and cholesterol-free, which can be beneficial for heart health. The potassium in mushrooms helps manage blood pressure levels, while the antioxidants help reduce inflammation.
Customizable for Dietary Needs:
- Mushroom soup can be easily adapted to meet various dietary preferences and needs. For instance, using vegetable broth and non-dairy milk can make it vegan and suitable for lactose-intolerant individuals.
How to Maximize Health Benefits:
Use Fresh Ingredients:
- Opt for fresh mushrooms and homemade or low-sodium broth to reduce added sugars, salt, and preservatives.
Incorporate Vegetables:
- Add other vegetables like carrots, celery, or spinach to increase the nutrient density and add extra fiber.
Limit Added Fats:
- Keep the soup lighter by avoiding high-fat ingredients. You can thicken the soup with blended vegetables or legumes to maintain a satisfying texture without added fat.
Add Herbs and Spices:
- Enhance the flavor and health benefits by incorporating herbs and spices such as garlic, thyme, and turmeric, which have their own health-promoting properties.
Balance the Meal:
- Serve mushroom soup with a side of whole-grain bread or a salad to ensure you have a well-rounded meal with adequate protein, fiber, and healthy fats.
Incorporating mushroom soup into your lunch can be a satisfying way to enjoy a nutrient-rich, low-calorie meal that supports overall health and well-being.