Mussel Soup

Mussel 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

520 calories per serving 


Ingredients

2 tbsp olive oil   30 mL
4 green onions/scallions   60 g
2 cloves garlic, chopped    
1 kg mussels   67 units
1/2 cup white wine   125 mL
1 stalk celery, julienne cut   70 g
1 carrots, julienne cut   100 g
1 yellow or red sweet peppers, julienne cut   200 g
1 1/4 cup fish broth, or vegetable   310 mL
1 2/3 cup unsweetened coconut milk   420 mL
1 tsp curry powder   3 g
1 pinch paprika   0.1 g
1 potatoes, diced into cubes   200 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp Italian parsley, fresh, chopped [optional]   5 g

Method

  1. Heat 1 tablespoon (15 ml) of olive oil in a saucepan, add green onions and garlic and cook over medium heat until transparent.
  2. Add mussels and pour in the white wine. Season with salt and pepper. Cover and bring to a boil. Let it steam until the shells open.
  3. Remove mussels from the shells, keep warm and preserve the cooking juice. Pass it through a fine strainer.
  4. Pour the remaining oil in another saucepan and sweat the julienned vegetables. Pour in the mussel cooking juice, broth and coconut milk.
  5. Season with salt and pepper and add curry powder and paprika. Cook for a few minutes.
  6. Add diced potatoes. Once the potatoes are cooked, add the mussels.
  7. Check the seasoning and garnish the bowls with parsley before serving.

Remarks

Coconut milk can be replaced by a vegetable cream.

Nutrition Facts Table

Nutrition Facts

per 1 serving (430g)

Amount

% DV*

* DV = Daily Value

Calories

520

Fat

34 g

53 %

Saturated 24 g
+ Trans 0 g

120 %

Cholesterol

40 mg

Sodium

580 mg

24 %

Carbohydrate

27 g

9 %

Fibre

4 g

15 %

Sugars

8 g

Protein

24 g

Vitamin A

50 %

Vitamin C

180 %

Calcium

10 %

Iron

60 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

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

More info


This recipe is in the following categories: Shellfish | Main courses/Entrées | High Iron | High Vitamin D | Low Calorie | Low Sodium

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