Simple Mushroom Soup
Serves 6
Although mushrooms are available year-round, fall is the best time to look for harvested wild varieties in farmers markets and health-food stores. Almost every region of America has its unique wild varieties, so buy local mushrooms if you can.
Healing benefits: Mushrooms contain chromium, which helps the body manage levels of blood glucose. This soup also provides one-third of the recommended dietary allowance of calcium, which helps control blood pressure, reduces the risk of colon cancer and guards against osteoporosis.
Ingredients
1 cup washed, sliced leeks
1 cup chopped celery
2 tablespoons finely chopped fresh dill
3 tablespoons unrefined safflower oil, divided
2 cups (about 4 ounces) sliced wild mushrooms
2 cups (about 4 ounces) sliced button mushrooms
3 cups 1% milk, divided
2 tablespoons whole-wheat flour
salt and freshly ground black pepper
Directions
In a large pot on medium heat, sauté the leeks, celery and fresh dill in 2 tablespoons of the oil. Cook until the vegetables have softened, stirring occasionally, about 10 minutes.
Add the wild and button mushrooms and sauté until tender, stirring occasionally, about 7 minutes.
Add 2 cups of the milk and simmer the contents on low, uncovered.
Meanwhile, put 1 tablespoon of the oil in a small skillet and warm on medium heat. Add the flour, mix well with a spoon and cook, stirring frequently, about 2 minutes. Add the remaining cup of milk, stirring until smooth and thickened, about 3 minutes.
Add the flour and milk mixture to the soup. Season with salt and pepper. Simmer for 10 minutes and serve.
Nutrition Facts
285 calories, 40% fat (13.4 g; 2.35 g saturated), 43% carbs (32.7 g), 17% protein (12.6 g), 9.75 mg cholesterol, 3.9 g fiber, 335 mg calcium, 162 mg sodium.
