Creamy Mushroom Soup

Creamy Mushroom Soup

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

4 servings
Preparation 10 min
Cooking 30 min

110 calories per serving 


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, or potato starch   8 g
4 cups chicken broth, low-sodium   1 L
1/2 cup soy yogurt, or soy cream   130 g
60 g oyster mushrooms    
1 clove garlic    
2 1/4 tsp margarine non-hydrogenated   10 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (170g)

Amount

% DV*

* DV = Daily Value

Calories

110

Fat

4.5 g

7 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

25 mg

1 %

Carbohydrate

14 g

5 %

Fibre

2 g

7 %

Sugars

5 g

Protein

3 g

Vitamin A

4 %

Vitamin C

15 %

Calcium

8 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium

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