Healthy Recipe: Shiitake Immune-Strengthening Soup

Can a mushroom a day keep the doctor away? Maybe! Low in calories and fat and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc, and a number of B vitamins such as folate, all of which play a vital role in immunity. So, heading into flu season it’s great to have a simple soup recipe up your sleeve to prepare when your next cold strikes! 

This modern take on the traditional chicken soup is not only delicious, but also combines immunity-strengthening ingredients like shiitake mushrooms, bone broth, and ginger. These foods are not only bursting with flavor, but contain nutrients shown to promote strong immunity, lower inflammation, and help give you a dose of vitamins and minerals when you need it most.

INGREDIENTS:

2 tablespoons extra-virgin olive oil

½ jalapeño, seeds removed, green flesh minced 

1–2 tablespoons ginger, peeled and minced 

2 tablespoons garlic, minced 

2 green onions, chopped (both green and white sections, but keep separated) 

1 lb (500 g) shiitake mushrooms, wiped of dirt and sliced

2½ quarts (2½  liters) either vegetable broth or bone broth 
2 tablespoons soy sauce  

Juice and zest of 2 lemons 

1 block (14 oz/400 g) soft tofu, cut into cubes 

2 cups carrots, shredded 

Freshly ground pepper

INSTRUCTIONS: 

In a stockpot over medium heat, heat oil and swirl to coat the bottom of the pan. Add minced jalapeño, ginger, garlic, and the white part of your green onions, and sauté until soft and smelling delicious. Add mushrooms and sauté another 2 minutes, until softened.

Add stock and soy sauce to the pan, bring to a simmer, and cook for about 5 to 10 minutes to allow the soup to reduce slightly.

Add lemon juice, tofu, and carrots and cook gently for a further 2 to 5 minutes. Season to taste with pepper.

Ladle soup into your favorite bowl, garnish with remaining green part of onions, and lemon zest, and eat wearing cozy socks. Feel better knowing your cells are happy!

Makes 8 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 120

Protein 6 g

Total fat 6 g

Saturated fat 1 g

Carbs 13 g

Fiber 4 g

Total sugars 5 g

Added sugars 0 g

Sodium 410 mg

Powered by ESHA Nutrient Data, © 2020 ESHA Research, Inc.

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