Eating fungi has a multitude of health benefits. Mushrooms are a great source of fiber and are packed with vitamins, minerals, antioxidants and anti-inflammatories. Though mushrooms are fungi, and technically not vegetables, we categorize them as such for dietary purposes. When compared to other veggies, mushrooms have some of the highest amount of vitamin D when exposed to UV light. They are also a good source of B vitamins, particularly B2 and B3, and the B12 that is in mushrooms is more bioavailable than the forms in other vegetables. Much research has been done on mushrooms and their potential benefits on healing cancers and neurogenerative diseases, but the research continues and there are no definitive recommendations.
Mushrooms make a tasty addition to any meal. This soup is a Hungarian classic—creamy, bright, savory—and the perfect thing to ease the pre-spring chill.
Ingredients:
2 tablespoons olive oil
1 small white onion finely chopped
1 pound mushrooms (two 8-ounce packages) of sliced mushrooms, such as shiitake, white button, mixed mushrooms
3 tablespoons plain flour
2 ½ teaspoons Hungarian sweet paprika or standard paprika
½ cup white wine
1 ¼ cups low sodium vegetable stock
3 tablespoons balsamic vinegar
1 cup 2% milk
3 tablespoons 2% plain Greek yogurt
3 teaspoons dried dill
Juice of half a lemon
Salt and pepper to taste
1 ½ tablespoons chopped parsley
Extra 2% plain Greek yogurt for topping
Melt 2 tablespoons olive oil in a large pan and fry 1 finely chopped small white onion until soft. Add mushrooms and stir fry for another 2 minutes. When the mushrooms soften, sprinkle with 3 tablespoons flour and 2 ½ teaspoons paprika. Mix well until fully combined.
Add ½ cup white wine. Scrape up any browned bits from the bottom of the pan and stir. Once the wine reduces by half, gradually add 1 ¼ cups vegetable stock, 1 cup 2% milk and 3 tablespoons light soy sauce. Continue to stir until the soup starts to boil and thicken.
Once the soup boils and thickens, take it off the heat and allow it to cool slightly. Add 3 tablespoons Greek yogurt and stir in well. If the soup is too hot, it may curdle the yogurt. Add 3 teaspoons dried dill and juice from ½ a lemon. Season to taste with salt and pepper. To serve, add extra dollops of Greek yogurt and about 1 ½ tablespoons chopped parsley and enjoy! Serves 4. .
Nutrition facts:
Serving size: 1 ½ cups
Calories: 190; Fat: 10.1g; Carbs: 26g; Fiber:4.3g; Protein:11.8g; Sodium: 112.8mg
Recipe adapted from: Mushroom Soup Recipe – Sunday Supper Movement
