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Mussel Soup

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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
520 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free

Ingredients

2 tbsp olive oil 30 mL
4 green onions/scallions
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 310 mL
1 2/3 cup unsweetened coconut milk 420 mL
1 tsp curry powder 3 g
paprika 0.1 g
1 potatoes, diced into cubes 200 g
salt [optional]
ground pepper to taste [optional]
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

per 1 Serving (430g)

Amount

% 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

52 %

Vitamin C

175 %

Calcium

10 %

Iron

59 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Meat and Alternatives 2
Fats 6

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This recipe is in the following categories

Shellfish | Main courses/Entrées | High Vitamin D | High Iron | Low Sodium | Low Calorie