Wild Mushroom Soup
Wild Mushroom Soup is a lighter savory soup perfect as an appetizer or as part of a meal. Low in calories and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate. This recipe is adapted from the Diabetes Forecast magazine.
- 1 tsp olive oil extra virgin
- 1 onion, diced
- 1 stalk celery, diced
- 16 oz assorted mushrooms, sliced (cremini, shiitake, oyster, and white)
- 2 garlic cloves, minced
- 2 Tbsp flour
- 4 cups low-sodium chicken broth (or low-sodium vegetable broth)
- 1 bay leaf
- 1/4 tsp sea salt
- 1/4 tsp ground black pepper
- 1/2 cup evaporated nonfat milk (or non-dairy milk substitutes such as soy)
- 1/4 cup additional sauteed sliced mushrooms optional
Add the oil to a soup pot over medium-high heat. Add the onion and celery and saute until the onion turns clear about 5 minutes.
Add the 16 oz of mushrooms and saute until they're soft and all of the liquid is evaporated about 10 to 12 minutes. Add the garlic and saute for 1 minute more.
Add the flour and saute for 2 minutes. Pour in the broth and stir well.
Add the bay leaf, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 10 minutes.
Pour in the evaporated milk and simmer for 1 minute. Remove the bay leaf and puree the soup with an immersion blender or in batches in an upright blender. Ladle into bowls. Garnish with the additional sauteed sliced mushrooms, if desired.
The Lifestyle Dietitian Notes
The Lifestyle Dietitian Tip:
For a vegan version of this soup replace the low-sodium chicken broth with low-sodium vegetable broth and the nonfat milk for non-dairy milk alternatives such as soy or coconut.