Tuscan Mushroom Soup
This soup gets you in top form: plenty of protein, many vitamins, valuable minerals and secondary plant substances keep you fit all round. In addition, mushrooms and vegetables are rich in dietary fibres that aid digestion.
Enjoy some toasted bread with the soup. Due to the additional carbohydrates the saturation lasts even longer.
(Percentage of daily recommendation)
|Calorie||126 kcal||(6 %)|
|Protein||7 g||(7 %)|
|Fat||5 g||(4 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||0.9 mg||(113 %)|
|Vitamin D||1.2 μg||(6 %)|
|Vitamin E||4.1 mg||(34 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||5 mg||(42 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||58 μg||(19 %)|
|Pantothenic acid||1.7 mg||(28 %)|
|Biotin||12.8 μg||(28 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||36 mg||(38 %)|
|Potassium||696 mg||(17 %)|
|Calcium||126 mg||(13 %)|
|Magnesium||61 mg||(20 %)|
|Iron||3.6 mg||(24 %)|
|Iodine||23 μg||(12 %)|
|Zinc||1.2 mg||(15 %)|
|Saturated fatty acids||0.9 g|
|Uric acid||74 mg|
- 5 ounces
- 4 ounces brown button Mushroom
- 2 onions (about 5 ounces)
- 3 garlic
- 2 stalks Celery (about 100 g)
- 3 small carrots (about 150 g)
- 1 small Fennel bulb (about 5 ounces)
- 2 tablespoons olive oil
- 2 sprigs thyme
- 3 sprigs parsley
- 3 pieces ripe tomatoes (about 9 ounces)
- 4 ounces Fava bean (frozen)
Wipe mushrooms clean with a damp cloth or paper towel. Trim the stem ends. Slice the mushrooms or cut into quarters. Peel the onions and finely chop. Peel garlic cloves and cut into thin slices.
Rinse celery, pat dry, remove any strings and finely chop.
Peel carrots and finely chop.
Rinse fennel, trim off stalks and finely chop the bulb.
Heat olive oil in a saucepan over high heat. Cook mushrooms until browned, 3-4 minutes.
Add onions, garlic, celery, carrots and fennel and sauté until softened, about 3 minutes.
Rinse thyme and parsley and shake dry. Add herbs to pot along with 1 liter of hot water and cook over medium heat until vegetables are tender and broth is flavorful, about 25 minutes.
Rinse tomatoes, wipe dry, cut into quarters and remove seeds. Coarsely chop tomatoes.
After vegetables have cooked for 10 minutes, add tomatoes and beans to pot and continue cooking. When soup is finished cooking, remove herbs and season with salt and pepper. If desired, garnish with croutons and freshly grated Parmesan cheese.