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Mushroom Soup

3 Reviews
100% would make this recipe again

Preparation : 20 min Cooking : 15 min
190 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

16 button (white) mushrooms, thinly sliced 220 g
1 clove garlic, pressed or minced
1/2 leeks, thinly sliced 150 g
1 tbsp butter, unsalted 14 g
1 tbsp olive oil 15 mL
1 tbsp white flour (all purpose) 8 g
1 tbsp rice, long grain 12 g
2 cups vegetable broth, low-sodium 500 mL
2 tbsp sour cream 30 mL
salt [optional]
ground pepper to taste [optional]
2 tbsp chives, fresh, chopped [optional] 6 g

Before you start

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

Method

  1. Prepare the vegetables: Thinly slice the mushrooms; press or mince the garlic; discard the dark green part of the leeks, keep the white and light green parts, then slice them thin.
  2. Melt the butter in a pot or saucepan over medium-low heat. Add the leeks and garlic, then sweat about 10 min until they are softened.
  3. During this time, heat the oil in a separate pan over medium-high heat. Add the mushrooms and sauté them in batches, so that they will turn golden-brown rather than 'boil' in the water released during cooking. Take the mushrooms out of the pan as they become golden-brown and set aside.
  4. When the leeks are softened, stir in the flour. Cook 2 min, with stirring, then add the rice and mushrooms (you may keep some mushrooms aside as a garnish). Pour in the broth, bring to a boil, then lower the heat and simmer about 15 min, until the rice is cooked. Season with salt and pepper to taste.
  5. Purée the soup in a blender, then distribute it into bowls. Garnish each bowl with a spoonful of sour cream, the optional chopped chives, and reserved mushrooms. Serve.

Nutrition Facts Table

per 1 Serving (390g)

Amount

% Daily Value

Calories

190

Fat

11 g

17 %

Saturated 4.5 g
+ Trans 0.2 g

24 %

Cholesterol

20 mg

Sodium

80 mg

3 %

Carbohydrate

19 g

6 %

Fibre

2 g

10 %

Sugars

4 g

Protein

5 g

Vitamin A

17 %

Vitamin C

10 %

Calcium

7 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Fibre, Iron, Magnesium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Folacin, Manganese, Phosphorus, Vitamin A, Vitamin B12, Zinc
Excellent source of  :
Copper, Niacin, Pantothenic Acid, Potassium, Selenium, Vitamin B2, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Fats 2

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Kosher | Halal | Vegetarian | Low Sodium | Christmas | Thanksgiving | Valentine's Day