Grab a spoon and get ready to dig into this healthy mushroom soup recipe from in-house Chef-in-Residence of Parsley Center NYC Carolina Santos-Neves.
A warming soup can be just what you need on a cold day, but many store-bought and restaurant versions are laden with cream and sodium. This wild mushroom soup uses coconut yogurt for creaminess and gets an extra nutritional boost from pumpkin seeds and ghee. Best part? It’s super easy to make, so you won’t have to spend hours over a hot stove. Serve a big bowl as a meal or a smaller portion as a starter.
Mushroom soup nutrition
Creminis, or ‘baby bellas,’ contain the antioxidants ergothioneine and glutathione, which researchers think may have anti-aging potential. They’re also rich sources of many vitamins and minerals, such as B vitamins, zinc, potassium, and copper.
A type of clarified butter, ghee is heated to remove the lactose and casein, making it tolerable to most people who can’t typically digest dairy. It’s great for cooking because it can withstand higher temperatures before becoming damaged.
Compared to regular butter, it also contains more short-chain fatty acids and butyric acid per gram, which may help reduce inflammation. Some research has shown it might have some beneficial effects on cholesterol.
Not just a crunchy topper to this soup, pumpkin seeds actually pack a ton of nutrition into a tiny package. They’re one of the highest sources of magnesium, a mineral that can be depleted by stress. They also contain manganese, an antioxidant needed for many different processes in the body
Wild Mushroom Soup with Coconut Yogurt & Toasted Pumpkin Seeds Recipe
- 1 small sweet onion, thinly sliced, caramelized
- 3 tbsp ghee
- 5 cups raw Cremini mushrooms, sliced
- Salt & pepper
- 4 cups of hot vegetable stock
- Juice of 1 lemon
- 1/4 cup plain coconut yogurt
- 1/8 cup toasted pumpkin seeds
- In a large sauté pan, over medium heat add the ghee and then the mushrooms.
- Season with salt and pepper, and sauté for approximately 6-8 minutes.
- Once mushrooms are cooked through, add caramelized onions.
- In a large blender add mushroom and onion mixer, as well we the vegetable stock. Make sure the lid is on and firm.
- Blend for approximately 1 minute or until smooth.
- Add lemon juice and blend again for another ten seconds. Taste for seasoning.
- Pour soup into four bowls, top with a dollop of coconut yogurt and toasted pumpkin seeds.
Carolina Santos-Neves is a trained chef, food diplomat, culinary consultant, and founder of Call Me Caro. After graduating from Brown University in 2003, she worked as a editor at Epicurious.com for 5 years while simultaneously attending the Chef’s Training Program at the Natural Gourmet Institute. She went on to enter the restaurant world as the chef de cuisine at Comodo in 2012. Carolina is the in-house Chef-in-Residence of Parsley Center NYC.