Come monsoon and soup are great for a come home late evening snack before dinner; so here is great soup recipe -The cream of mushroom soup to delight you with taste and nutrition.
A low calorie (75 calories ) , low carb (4 gm), fibre rich (3 gm) soup recipe low in sodium(11 mg) ,potassium (103 mg )& phosphorus (63 mg )is a perfect choice for those with water retention ,hypertension and kidney problems too.The vegetarians can add this recipe to add to valuable proteins (3g) esp Lysine and leucine the missing amino acids in cereals.
Using the Oyster Mushroom for this recipe -are the several health benefits: 1) Mushrooms are especially rich inessential amino acids-Lysine and leucine which are lacking in most cereal foods. Rich in arginine & glutamine- mushrooms are a good alternative to animal meat. Linoleic fatty acid – the healthy fatty acid that prevents cholesterol plaques and helps cardio fitness.
2) Mushrooms contain both high and low molecular weight carbohydrate esp polysaccharides such as chitin and Beta glucan which help promote gut health and controlblood sugar and cholesterol. 3) Presence of bioactive compounds: ergosterol&proteoglycans that offers a wide variety of health benefits-cancerprotective ,anti-inflammatoy& protect from cell damage, boost immunity, diabetic & cardio friendly too.
4) Oyster mushrooms contain several vitamins: Thiamine (B1), Riboflavin (B2), Niacin(B3), Folic acid (B9) and Ascorbic acid helps to protect the body against anemia, high blood pressure and diabetes.
Zucchini is rich in Beta carotene, Lutein and zeaxanthin, have shown to reduce the risk of cancer, cataracts and age-related macular degeneration. Sauteed zucchini gives better antioxidant impact and makes the soup more nourishing. Celery give antioxidants & helps lower blood pressure and boost immunity. Cashew nuts are packed with healthy fats esp oleic acid (75% )- healthy fats help to absorb fat-soluble vitamins and the amino acids like lysine, cysteine, arginine tyrosine, valine boost muscle gain. Piperine in pepper enhances the absorption of nutrients and improves digestion too. Olive Oil consists of 98-99% of Triacyglycerol , 83% of oleic acid & there is also presence of palmitic acid, linoleic acid, stearic acid & palmitoleic acid. Olive oil is packed with phenolic compounds like glycide (Oleuropein) , alcohol, phenol (tyrosol&hydroxytyrosol) & flavonoids.
Preparation Time: 20minutes Cooking Time: 25 minutes serves: 6
Amount of soup per person: 250-300ml approax
Ingredients:
Oyster Mushroom: 30g
Zucchini: 200g
Spring Onion: 50g (4 bulbs)
Celery Stalk: 1 no
Cashew nuts: 25g
Green Chillies: 1-2 no
Garlic: 4-5 cloves (finely chopped)
Ginger: 1-2 (finely chopped)
Lemongrass: Few strips
Lemon: 1 no
Coriander: 25g
Mint Leaves: 3-4no
Cornflour: 2 Tbsp
Salt: ½ Tbsp
Pepper powder: ¼ tsp
Water: 1 cup
Olive Oil: 1 Tbsp
Butter: 1 Tsp (7g)
Method:
1. In a non-stick pan take 1 Tbsp of olive oil for seasoning add chopped green chillies, zucchini, spring onion & oyster mushroom , stir the ingredients together.
2. Add chopped garlic & gingerpieces.
3. Stir in 1 glass of water & mix all the ingredients together.
4. Cover with a lid & let the mix soften for a few minutes.
5. (Preparation of cashew sauce): In a mixer jar make a paste of cashew nuts & water.
6. (Preparation of White sauce) : In a saucepan roast 2 Tbsp of corn flour & 1 Tbsp of butter.
7. Once the corn flour is roasted add water and prepare the white sauce . Add the cashew sauce to the corn flour mixture.
8. Do check whether the oyster mushroom vegetable mix are properly cooked.
9. Continuously keep stirring the corn flour & cashew sauce on medium flame until it becomes thick.
10. In a mixer grinder blend the cooled mixture of oyster mushroom vegetable mix .
11. Pour the prepared mixture in a vessel add ½ Tbsp of salt, ¼ tsp of pepper powder, add the cashew sauce & white sauce.
12. While the soup mix boils add lemongrass to enhance the flavour.
13. Squeeze the juice of fresh lemon.
14. Let the soup simmer for 2-3 minutes & remove the lemongrass strips.
15. Add the chopped celery ,butter and cashew sauce to garnish .
16. Serve the hot cream of mushroom soup as eve snack or as starter to main your meal.
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For online or in person consultation with Dr Zubeda Tumbi (Clinical Dietitian and Nutritionist)
+91 98204 01253 +91 9930244548 022-26331498