Wild Mushroom And Bean Soup

A delicious soup to warm you through after a chilly autumn run

Wild Mushroom and Bean Soup

One thing we love about this time of year is returning home from a cold evening run to a warming meal. And, if you fancy something to really warm you through, soup is the perfect comfort food. Plus, it can offer a much-needed health boost at this time of year. This soup is packed with immune-boosting selenium, providing almost a quarter of your RDA. Wild mushrooms contain vitamin B5, which helps your body deal with stress and assists with energy production. The addition of garlic helps ward off infection, while the great fibre and potassium content makes it a good choice for heart health. Pack it out with extra vegetables and some carbohydrate-rich whole-grain pasta (cooked) or sweet potato to help replenish glycogen stores and aid recovery post run.

Serves: 4
Preparation: 15 minutes, plus soaking time
Cooking: 40 minutes

Ingredients:

  • 75g wild dry mushrooms, soaked in boiling water
  • 1tbsp olive oil
  • 1 onion, finely chopped
  • 1 stick celery, finely chopped
  • 2 cloves garlic, crushed
  • 750ml warm vegetable stock
  • 2 sprigs thyme
  • 1 bay leaf
  • 1 can butter beans, drained
  • Salt and black pepper
  • Handful of fresh parsley, chopped
  • 2 oatcakes per person, to serve

Method:

  1. Place the dried mushrooms in a glass bowl, cover with boiling water and leave to absorb for 30 minutes.
  2. Meanwhile, heat the oil in a large saucepan and add the onions and celery. Cook until soft and translucent, then add the garlic and cook for a further minute.
  3. Pour in the warm stock and add the thyme and bay leaf. Next, drain the mushrooms and reserve the juices. Tip the mushrooms into the saucepan and bring to the boil, reduce the heat and simmer for 30 minutes.
  4. Add the butter beans and any cooked sweet potato or pasta you wish to add.
  5. Season well with salt and black pepper, and add the juices from the mushrooms for a more intense flavour. Return to the boil, then simmer again for another 10 minutes.
  6. Add a handful of chopped parsley and serve immediately with the oatcakes.

Nutrition:

Energy 277kcal, Protein 11g, Carbohydrate 42.8g, Fat 6.8g (Polyunsaturated 1.2g Monounsaturated 3.7g, Saturated 1.8g), Fibre 6.5g


Jenny Bozon

Written by Jenny Bozon | 295 articles | View profile

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