Mushroom Soup - Cook For Your Life- anti-cancer recipes

Mushroom Soup

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 13 ingredients

Mushrooms are rich in vitamins and minerals like selenium, an important antioxidant for metabolic health, plus their soaking water is packed with flavor. With savory mushrooms, potatoes, and subtly-nutty farro, this soup is not...


Ingredients

  • 1 ounce dried porcini mushrooms
  • 1 cup hot water
  • 1½ baby portobello mushrooms, sliced
  • 2 tablespoons olive oil
  • 2 medium shallots, minced
  • 1 teaspoon fresh thyme
  • ¼ pound Yukon Gold potatoes, peeled and cut into a ½-inch dice
  • 2 garlic cloves, minced
  • 3 tablespoons farro (see Chef Tips)
  • 3 cups water
  • Salt, to taste
  • Parmesan cheese, for garnish (optional)

Nutrition Facts

Calories

156 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

22 g

Sugar

4 g

Fiber

4 g

Protein

4 g

Sodium

766 mg

Directions

  1. Cover the dried mushrooms with hot water and let sit for 15 minutes.
  2. In a stockpot over high heat, cook the fresh mushrooms without oil. Stir occasionally and remove from the pan once the mushrooms have wilted and browned. Set aside.
  3. Drain the dried mushrooms and reserve the dried mushroom soaking water. Then chop the dried mushrooms. Set aside.
  4. In the same stockpot over medium heat, add the olive oil, shallots, thyme, and potatoes. Cook for 5 minutes or until the potatoes are turning slightly brown. Stir in the garlic, chopped dried mushrooms, fresh mushrooms, and farro. Cook for 2 minutes, then add the water and mushroom soaking water. Bring to a boil, then simmer for at least 30 minutes or until the farro is tender but still chewy. Add salt to taste. Serve warm.

Chef Tips

If farro is not available, use either spelt or hulled barley.  In this case, add 10 minutes to the cooking time. Pearl barley cooks faster.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


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