Mushroom Soup

18 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 15 min
210 calories/serving

Ingredients

16 button (white) mushrooms, thinly sliced 220 g
1 clove garlic, pressed or minced
1/2 leeks, thinly sliced 150 g
1 tbsp butter, unsalted 14 g
1 tbsp olive oil 15 mL
1 tbsp white flour (all purpose) 8 g
1 tbsp rice, long grain 12 g
2 cups chicken broth, low-sodium 500 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp sour cream 30 mL
2 tbsp chives, fresh, chopped [optional] 6 g

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  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. Melt the butter 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 flour. 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 a spoonful of sour cream, the optional chopped chives, and reserved mushrooms. Serve.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

210

Fat

12 g

19 %

Saturated 4.8 g
+ Trans 0.2 g

25 %

Cholesterol

20 mg

Sodium

80 mg

3 %

Carbohydrate

19 g

6 %

Fibre

2 g

6 %

Sugars

3 g

Net Carbs

17 g

Protein

8 g

Vitamin A

16 %

Vitamin C

8 %

Calcium

6 %

Iron

12 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Niacin, Potassium, Selenium, Vitamin B2
Good source of  :
Folacin, Manganese, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B12, Vitamin K
Source of  :
Calcium, Iron, Magnesium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

18 Reviews (17 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Judy W.
march 05, 2018 | I would make this recipe again

Delicious and very filling.

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