Vegetarian Mushroom Soup

Vegetarian Mushroom Soup is a delicious Italian-style recipe for a meatless wild-mushroom soup. It is also a good option for the Lenten season and takes only (40) minutes to make. Ingredients include: Quinoa, Porcini, Cremini, Oyster and Shitake mushrooms; carrots, celery, bell peppers, tomatoes and onions. It is well seasoned and simmered on the stove-top. It is also a low calories, low fat, low carbohydrates, low sugars, low cholesterol, gluten-free, diabetic-friendly and Weight Watchers (7 SmartPoints), (6 PointsPlus) recipe. Makes: (4) servings with a (2 cup) serving size. Vegetarian Mushroom Soup will be loved by all of your family, friends and guests.
vegetarian-mushroom-soup
Prep Time: 25 Minutes.
Cooking Time: 40 minutes.

INGREDIENTS:

(1/2 oz) dried porcini mushrooms
1 cup boiling water
(1 tbsp + 2 tsp) extra-virgin olive oil, divided
(12 oz) fresh mixed mushrooms (shiitake, oyster & cremini), thinly sliced
1/4 tsp freshly ground black pepper, or more to taste
1/4 cup dry sherry or dry vermouth
1 large onion, finely chopped
2 celery ribs, chopped
1 large carrot, halved lengthwise, thinly sliced
1/2 small red bell pepper, chopped
4 cups low-sodium chicken broth
3/4 cup canned no-salt crushed tomatoes
1/2 cup quinoa
1 tbsp dried marjoram or oregano
1 bay leaf
2 tsp low-sodium soy sauce

DIRECTIONS:

1. Combine porcini mushrooms and boiling water in a small bowl, cover with a plate and set aside for 20 minutes.

2. Meanwhile, heat 1 tbsp of the oil in a large pot over medium-high heat. Add in mixed  mushrooms, sprinkle with the black pepper, and cook without stirring for 2 minutes. Stir and continue to cook, stirring once or twice, until mushrooms have cooked off their liquid and are well browned, about 4 minutes more. Add in sherry (or vermouth) and cook, stirring, for 1 minute.

3. Add the remaining 2 teaspoons oil to the pot. Add in the onion, celery, carrot and bell pepper. Cook, stirring frequently, until onion is tender and translucent, about 4 minutes.

4. Meanwhile, line a sieve with a paper towel, place over a bowl and strain the porcini mushrooms; reserve liquid. Chop the porcini mushrooms and add to the pot along with the strained liquid (discard the grit and dregs). Add in broth, tomatoes, quinoa, marjoram (or oregano) and bay leaf; bring to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes. Remove from heat, stir in soy sauce and season with black pepper.

Yield: 4 Servings.
Serving Size: 2 cups per serving.

Weight Watchers (7 SmartPoints), (6 PointsPlus)
Carb Choices: 2

Diet Exchange:
1 Satarch + 3 Vegetable + 1 Fat

NUTRITIONAL INFORMATION:
Calories: 229, Total Fat: 8g, Sasturated Fat: 1g, Cholesterol: 0mg, Sodium: 661mg, Sugars: 8g, Carbohydrates: 31g, Fiber: 6g, Protein: 8g, Vitamin A: 76 %DV, Vitamin C: 32 %DV

Original recipe and image from: Meredith Corporation. http://www.eatingwell.com/recipes/quinoa_mushroom_soup.html

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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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