Mushroom Spinach Soup Recipe
Mushroom Spinach Soup - a clean, earthy, and nutrient-dense recipe that proves you don't need dairy or flour to make a comforting, satisfying soup.
Servings: 2 adults
Calories: 144kcal
Equipment
- stockpot or saucepan
- Blender
Ingredients
- 200 gram button mushrooms
- 1 tablespoon light olive oil
- 1 small onion, finely chopped
- ½ tablespoon minced garlic
- 1 celery stalk, finely chopped
- 1 star anise
- 1 tablespoon gram flour (besan)
- 2 Cup vegetable stock (get recipe)
- 2 Cup fine chopped spinach
- ¼ teaspoon salt or to taste
Instructions
- Finely mince the mushrooms along with stem or use the food processor for the task.
- Heat the oil in a large pot or Dutch oven over medium heat. Add the garlic, onion, star anise, and celery. Sauté for 3-4 minutes until garlic starts turning brown.
- Add the minced mushrooms to the pot. Sauté for 4 – 5 minutes, stirring occasionally, until they have released their liquid. This concentrates their flavour.
- Stir in the chickpea flour (besan) and cook for 1 minute. This acts as a gluten-free binder, helping to thicken the soup later.
- Pour in the vegetable stock and water. Stir in the salt and pepper. Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 10 minutes.
- Stir in the chopped spinach. Simmer for just 1-2 minutes, or until the spinach has completely wilted. Overcooking the spinach will dull its vibrant green colour.
- Carefully transfer the hot soup mixture to a high-speed blender, or use an immersion blender directly in the pot. Blend until the soup is perfectly smooth and creamy.
- Garnish with a drizzle of good olive oil, a sprinkle of fresh herbs (chives or parsley), or a few toasted nuts/seeds. Serve Mushroom Spinach Soup warm.
Video
Nutrition
Calories: 144kcal | Carbohydrates: 16g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1266mg | Potassium: 618mg | Fiber: 3g | Sugar: 7g | Vitamin A: 3327IU | Vitamin C: 15mg | Calcium: 55mg | Iron: 2mg