Healthy Mushroom Soup
NutriScore 8.0/10
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How about an aromatic creamy mushroom soup today? Mushrooms are a real power vegetable, containing vitamin D, B2 and niacin as well as the minerals potassium, iron, copper, selenium and phosphorus. This healthy mushroom soup is vegan and tastes wonderfully hearty and goes well with a slice of delicious spiced bread.
Cooking is like a song. The individual tones sound beautiful on their own, but together they can create a unique melody. Here you can see the individual ingredients that you need for this recipe creation. Have fun cooking!
Diet concern values
It is well known that there are nutrients for which nutritional science limits the daily requirement. Consuming them regularly beyond the recommendations poses a health risk. This group includes fats, especially saturated fats, sweeteners (remember, we only use natural sweeteners and never refined table sugar!) and sodium. With most recipes online, you have no idea how much of these nutrients you are getting. With Clean & Yummy it's different, we tell you for each recipe what amount of the nutrients to be controlled it contains and use a bar in traffic light colors to show you where these amounts are located within the prescribed scientific limit values. You can choose whether you want the display per 100g or per portion. When developing the recipes, we make sure that the values are not exceeded, so the following table is an additional check for you.
Select reference for diet concern values:
Values per Serving
Values per 100g
Percentage of the daily value per serving
9 %
9 %
13.3 %
23 %
Amount per serving
6g
2g
0.8g
7g
Amount per serving respect to the recommended daily values
Rating
Macronutrients
Macronutrients are the keystones of our diet. The big pillars that make up almost all meals are protein, carbohydrates and fiber. Each of them has specific daily guidelines. We make it easy for you to get an overview of how well you are cared for with your recipe. Just look at the table below, here you can see how many macronutrients you take in with this recipe per 100g or per serving and how many percent of the daily requirement is covered with it. You will also find an indication of the number of calories, so you can plan your further meals well.
Select reference for macronutrients values:
Values per 100g
Values per Serving
Amount per serving
183 kcal
9 g
28 g
4 g
Percent per serving respect to the total daily required value
9 %
18 %
11 %
10 %
This recipe contains 2.67 g of omega-3 and 0.88 g of omega-6 fatty acids per serving, producing an omega-3 to omega-6 ratio of 3.1 : 1.
This ratio contains an omega-3 dominance, which is rare and considered very positive.
Vitamins and minerals ranking
In addition to macronutrients, vitamins and minerals are of course important indicators of a healthy diet. But you don't usually know exactly how many of them you eat. But with Clean & Yummy you do know: Under this text you will find a table in which the micronutrient content of this recipe is broken down. The vitamins and minerals that this dish contains in large quantities, i.e. at least 20% of the daily requirement per serving or 100g are listed here for you. So you can see right away how good you are doing for your body with this recipe. The first three micronutrients in the ranking are provided with gold, silver and bronze cups for better illustration.
Select reference for micronutrients values:
Values per Serving
Values per 100g
Amount per serving
Percentage of the daily need in a serving
Rating
Copper
0.8 mg
92 %
Ribofavin
0.8 mg
74 %
Niacin
7.2 mg
51 %
Selenium
19.8 μg
36 %
Phosphorus
231.1 mg
33 %
Vitamin B6
0.3 mg
26 %
Vitamin K
22.0 μg
24 %
Vitamin C
15.6 mg
21 %
Thiamin
0.2 mg
20 %
Vitamin B12
XXX mcg
ZZ.Z %
Vitamin B12
XXX mcg
ZZ.Z %
Vitamin B12
XXX mcg
ZZ.Z %
Vitamin B12
XXX mcg
ZZ.Z %
Vitamin B12
XXX mcg
ZZ.Z %
Recipe
Preparation
15 Minutes
Cook
15 Minutes
Total Time
30 Minutes
Ingredients
Select measurements units:
Metric
US Cups
Select number of portions to prepare
Ingredients for a portion of 428 g.
Servings per Cake
1
Serving weight
428 g
Cake pan diameter ⌀ in cm
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Steps
1
Cut the mushrooms (190 g) in slices.
2
Peel and dice the onion (½) and the garlic (½ clove). You can use a blender.
3
Heat a pot and add the mushrooms, the onion, the garlic and the coco aminos (½ tbsp). Cook for 5 minutes at medium heat.
4
Separate a third of the mushrooms, those are the solid ingredients for the soup. Set them aside.
5
Dissolve the arrowroot flour (¾ tbsp) in the plant milk (25 ml).
6
Add the vegetable bouillon (75 ml) and the coconut milk (25 ml).
7
Stir the mixture constantly and bring to boil. Then cook it on low heat for about 5 further minutes and continue stirring.
8
Incorporate de cashew butter (½ tbsp) and the lime juice (½ tbsp).
9
Using an immersion blender, blend until smooth.
10
Season with salt (1 pinch) and pepper (1 pinch) to taste.
11
Serve the soup with the mushroom slices on the top and garnish with some fresh parsley (1 tsp).
12
Enjoy! ♥
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Comments
Angela
Reply from Laura
Sept. 23, 2023 at 11am
Sept. 23, 2023 at 11am
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Reply from Laura
Reply from Laura
Sept. 23, 2023 at 11am
Sept. 23, 2023 at 11am
*comment*
*reply*