Serves 4

This is a really tasty and warming mushroom soup that makes me feel all cosy and snug on cold days. It’s also great for when you feel like pretending you live in a wintry rural English cottage, working the land, digging up your own veggies and cutting your own herbs for nutritious meals. Of course, I just went down to the Co-op store for my ingredients but you gotta have a dream!

wild mushrooms

Ingredients

½ – 1 x red chilli, de-seeded and finely chopped (5g)

1 garlic clove, finely chopped (3g)

1 inch piece of fresh ginger root, peeled and finely chopped (6g)

1 x large red onion, peeled and diced (190g)

2-3 x sticks celery, sliced (85g)

400g mixed mushrooms, sliced (field, chestnut, portabello, etc.)

1 tbsp. vegetable/olive oil (10g)

750ml boiled water

4 tbsp. miso paste (70g)

*If you can’t find miso paste then use 750ml vegetable/chicken stock made with 1 cube*

1 tbsp. thyme (fresh or dried)

¼ tsp. ground nutmeg (optional)

Black pepper to taste (personally, I add an embarrassing amount cos I love it – it does give it some pep!)

 

Instructions

  • In a large saucepan heat the oil over a medium heat. Add the garlic, ginger and chilli and fry for 30-60 seconds to infuse the oil with their flavour. Add the chopped onion and celery and fry for approximately 5 minutes, until softened.
  • Add the sliced mushrooms and fry for 7-8 minutes until they are softened and smell…well…mushroomy!
  •  Add the water and miso (or stock if you are using this instead), thyme, nutmeg and black pepper.
  • Bring to the boil, then cover with a lid and simmer for 10-15 minutes.

Nutritional Information

Per Batch

Energy                  370 kcal (1550 kJ)

Carbohydrate    38g

Total sugars        12.9g

Fat                          13.7g

Saturates             2.3g

Protein                 17.5g

Fibre                      8.3g

Salt                         6.7g

 

Per Serving (Serves 4)

Energy                  93 kcal (390 kJ)

Carbohydrate    9.5g

Total sugars        3.3g

Fat                          3.4g

Saturates             0.6g

Protein                 4.4g

Fibre                      2.1g

Salt                         1.7g

 

Suggested Additions

1 x white or brown crusty bread roll (50g) = 130kcal / 545 kJ

As above but with seeds on top (60g) = 190kcal / 800 kJ

50g of rice noodles or rice (dry weight given) = 180kcal / 755 kJ

1 x tbsp. of reduced fat crème fraiche = 70kcal/ 293 kJ

1 x tbsp. of low fat natural yogurt = 25 kcal / 105 kJ

 

** This works really well as a Japanese style miso soup so you can add your favourite veggies (red and green peppers, broccoli, courgettes, baby sweetcorn, etc.), beansprouts and even seaweed (it’s more delicious than you can imagine – it tastes like sea breeze!).  This will make it really high in fibre and, if you don’t add any extra oil won’t increase the calories per portion to much more than 150 kcal / 630 kJ**

***If you want a more meaty feast in your belly try the following***

Fry 2 x chicken breasts, chopped into chunks (300g), and cook until browned before adding the vegetables. This will add 330kcal/ 1382 kJ per batch so if you are dividing your batch by 4 then this would be an additional 85kcal / 346 kJ per portion.

Suggested Ear Candy

Sticking with the mushroom soup theme I had a good jig about to the amazing Herman Dune –  Mash Concrete Metal Mushroom

and, for no particular reason, Dry by PJ Harvey just cos I fancied some 90s nostalgia.

 

Alternatively, if you want to go East and you’re making the Japanese style soup I’d thoroughly recommend The 5,6,7,8s;

 

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