Mushroom Soup

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Preparation : 20 min Cooking : 15 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Heart-healthy
  • Artery-healthy


16 button (white) mushrooms, thinly sliced 220 g
1 clove garlic, pressed or minced
1/2 leeks, thinly sliced 150 g
1 tbsp margarine non-hydrogenated 14 g
1 tbsp olive oil 15 mL
1 tbsp cornstarch 8 g
1 1/2 tbsp rice, long grain 18 g
2 cups chicken broth, low-sodium 500 mL
1 pinch salt [optional] 0.2 g
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.


  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. Heat the margarine 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 cornstarch. 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 the optional chopped chives, and reserved mushrooms. Serve.

Nutrition Facts Table

per 1 serving (380g)


% Daily Value




10 g

16 %

Saturated 1.6 g
+ Trans 0 g

8 %


0 mg


110 mg

5 %


22 g

7 %


2 g

7 %


3 g

Net Carbs

20 g


8 g

Vitamin A

17 %

Vitamin C

10 %


5 %


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


This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Copper, Niacin, Pantothenic Acid, Potassium, Selenium, Vitamin B2, Vitamin K
Good source of  :
Folacin, Manganese, Phosphorus, Vitamin A, Vitamin B12, Zinc
Source of  :
Calcium, Iron, Magnesium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin D, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat


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

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