Recipe: Savory Immunity-Boosting Mushroom Soup

by Jul 26, 2023Chinese Medicinal Herbs, General Wellness, Nutrition

In addition to being savory and delicious, consuming antioxidant-packed mushrooms, especially in the form of soup, offers a plethora of health benefits that contribute to overall well-being. Mushrooms offer a rich source of essential nutrients, including vitamins B and D, selenium, copper, and potassium. These nutrients play crucial roles in supporting various bodily functions, such as boosting the immune system, promoting healthy nerve function, and aiding in the metabolism of carbohydrates and proteins. Additionally, mushrooms are low in calories and fat, making them an excellent addition to a balanced diet for those looking to manage their weight and maintain a healthy heart.

The medicinal properties of mushrooms are another compelling reason to incorporate them into soups. Certain varieties of mushrooms, such as Reishi, Shiitake, Maitake, and Chaga, possess potent antioxidants and anti-inflammatory compounds that can bolster the body’s defenses against oxidative stress and chronic inflammation. These properties have been associated with potential cancer-fighting effects and reduced risk of chronic diseases. Moreover, medicinal mushrooms are known for their immune-boosting capabilities, helping the body ward off infections and supporting faster recovery from illnesses. Including mushrooms in soup not only adds depth and flavor but also introduces a natural, nourishing remedy to support and enhance one’s overall health!

Ingredients:

  • 1 cup dried medicinal mushrooms (such as Reishi, Shiitake, Maitake, or Chaga)
  • 8 cups vegetable or chicken broth (homemade or store-bought)
  • 1 tablespoon olive oil or sesame oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 1-inch piece of fresh ginger, grated
  • 2 medium carrots, thinly sliced
  • 2 stalks celery, thinly sliced
  • 1 cup sliced fresh mushrooms (Shiitake, Cremini, or any of your choice)
  • 2 tablespoons Tamari or soy sauce (adjust to taste)
  • 1 tablespoon miso paste (white or red)
  • 1 tablespoon dried seaweed (such as Kombu or Wakame), soaked in water and chopped
  • 2 green onions, chopped (for garnish)
  • 1 tablespoon sesame seeds (for garnish)
  • Fresh cilantro or parsley leaves (for garnish)
  • Salt and pepper to taste

 

Instructions:

1) In a large bowl, soak the dried medicinal mushrooms in warm water for about 20-30 minutes or until they become tender. Once softened, drain the mushrooms, reserving the soaking liquid, and chop them into small pieces. Set aside.

2) In a large pot, heat the olive oil or sesame oil over medium heat. Add the chopped onions, minced garlic, and grated ginger. Sauté for 3-4 minutes until the onions become translucent and the mixture becomes aromatic.

3) Add the sliced carrots and celery to the pot and cook for another 3-4 minutes, stirring occasionally.

4) Pour in the vegetable or chicken broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes or until the vegetables are tender.

5) Add the chopped medicinal mushrooms and fresh mushrooms to the pot, along with the soaking liquid from the dried mushrooms. Stir in the Tamari or soy sauce and allow the soup to simmer for an additional 10-15 minutes, allowing the flavors to meld.

6) In a small bowl, dilute the miso paste with a few tablespoons of hot broth from the pot. Stir until the miso paste dissolves completely. Then, add the miso mixture to the soup and stir well.

7) Toss in the chopped seaweed and let the soup simmer for another 5 minutes.

8) Taste the soup and season with salt and pepper as needed.

9) To serve, ladle the medicinal mushroom soup into bowls. Garnish with chopped green onions, sesame seeds, and fresh cilantro or parsley leaves.

Note: This immunity-boosting, medicinal mushroom soup is a great base for customization. Add other vegetables like bok choy, spinach, or kale, or incorporate herbs like thyme or rosemary to enhance the flavor further. Enjoy the nourishing and healing benefits of this delicious soup!