When it comes to healing foods, mushrooms receive high marks. Oyster and shiitake may lower cholesterol, stimulate the immune system, and prevent cancer, while cremini offer selenium and a host of B vitamins.
Mixed Mushroom Soup
187 calories; 9 g protein; 8 g fat; 23 g carb; 4 g fiber
Ingredients
Serves 4 (makes 7 cups)
- 1 ounce dried porcini mushrooms
- 2 tablespoons olive oil
- 2 leeks, halved lengthwise, thinly sliced and rinsed
- Coarse salt and ground black pepper
- 1 garlic clove, minced
- 1 pound assorted fresh mushrooms, such as white button, cremini, oyster, and shiitake (stemmed), rinsed and chopped
- 1/2 teaspoon fennel seeds
- 2 bay leaves
- 1 tablespoon tomato paste
- 1 can (14 1/2 ounces) diced tomatoes, drained
- 1/2 cup marsala wine (optional)
- 4 cups vegetable broth
Directions
- Soak porcini in 1 cup warm water until softened, about 20 minutes. Lift porcini from liquid and coarsely chop; strain liquid through a cheesecloth-lined sieve and reserve.
- In a large pot, heat oil over medium. Add leeks; season with salt and pepper and cook for 5 minutes or until tender.
- Add garlic, porcini, and chopped mushrooms, season with salt and pepper, and cook for 7 minutes or until mushrooms just begin to brown. Add fennel seeds, bay leaves, tomato paste, and tomatoes, and cook for 3 minutes. Add marsala (if using), porcini liquid, and broth. Reduce heat to low and simmer for 30 minutes. Discard bay leaves before serving.
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