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Creamy Mushroom Soup

1 Reviews
100% would make this recipe again

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

Preparation : 10 min Cooking : 30 min
110 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Artery-healthy
  • Heart-healthy

Ingredients

1 onions, minced 200 g
1 stalk celery, cut into small pieces 70 g
1 tbsp olive oil 15 mL
18 button (white) mushrooms, cut in quarters 260 g
2 tsp Italian parsley, fresh, chopped 4 g
1 tbsp tapioca flour/starch 8 g
4 cups chicken broth, low-sodium 1 L
1/2 cup soy yogurt 130 g
60 g oyster mushrooms
1 clove garlic
2 1/4 tsp margarine non-hydrogenated 10 g
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Sauté onions and celery in one tablespoon of olive oil; add mushrooms, cook for about 3 minutes.
  2. Sprinkle one teaspoon of chopped parsley.
  3. Add the tapioca flour or potato starch while stirring continuously.
  4. Add broth and cook until the vegetables are done (approximately 15 minutes). Purée in the blender. Season with salt and pepper and add yogurt or soy cream.
  5. Chop oyster mushrooms and garlic into tiny pieces. Cook with the remaining parsley in a pan with a knob of margarine and a little olive oil. Add to the preparation. Avoid boiling the soup when warming it up.

Nutrition Facts Table

per 1 Serving (170g)

Amount

% Daily Value

Calories

110

Fat

5 g

7 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

14 g

5 %

Fibre

2 g

7 %

Sugars

5 g

Protein

3 g

Vitamin A

4 %

Vitamin C

14 %

Calcium

8 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Folacin, Iron, Magnesium, Manganese, Phosphorus, Vitamin B1, Vitamin B6, Vitamin C, Zinc
Good source of  :
Copper, Niacin, Pantothenic Acid, Potassium, Vitamin B2, Vitamin K
Excellent source of  :
Selenium
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1 ½
Fats 1

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Artery-healthy | Heart-healthy | Low Saturated Fat | Kosher | Low Sodium | Halal | Low Cholesterol