CREAMLESS MUSHROOM SOUP

I've always loved mushrooms of all kinds. I never thought of mushrooms as particularly nutritious because they aren't green. Raw mushrooms always seem so bland and empty, almost like eating air, that I really wouldn't imagine they were packed with vitamins. It turns out they are one of the super foods that help prevent prostate and breast cancer and are great sources of potassium, riboflavin, niacin and selenium.

The good news is that whether they are healthy or not, they taste rich and yummy sauteed and in soup. I love cream of mushroom soup and mushrooms sauteed in butter, but this simple soup is only one point, yet very rich and hearty. In fact, you'd never believe there isn't butter or something heartier in it. One of my friends thought it was so rich, she said it would make a great gravy or sauce over meat. 

You could add parsley if you want, but I didn't have any yesterday and made it without.

Sautéing the onions, carrots and mushrooms before you add the broth adds to the depth of flavor. Sprinkling a pinch of salt as you cook each component also adds layers of flavor. You need much less salt if you add it during cooking then adding salt to a finished dish. If you want to save time you can buy pre-sliced mushrooms. Sometimes I use a mix of Baby Bellas and White Button Mushrooms. You can use all of one or the other or a mixture.

If you can have a cup of any of the low calorie soups before dinner or for a 4:00 snack, it really helps make you feel more full at dinner. Or if you find yourself hungry before bedtime, warm soup is satisfying and filling and low calorie.

The only thing I would do in a non-fiddle version of mushroom soup is saute onions and mushrooms in a mixture of butter and olive oil. I actually wouldn't add cream because it doesn't need it. But here is the butterless fiddle version.

Fiddle Version of Creamless Mushroom Soup

1 tablespoon olive oil

1 yellow onion, diced

pinch of kosher salt for onions

3 carrots, diced

pinch of kosher salt for carrots

1 pound (2 8-ounce packages) of baby bellas or button mushrooms

1 quart (4 cups) chicken broth (use either Swanson's Natural Goodness or Homemade. Vegetarians can use vegetable broth.  If the soup tastes like it "needs something" then add more salt.  Some chicken broths are milder than others.  Today I bought a brand I don't normally buy and the finished soup needed more salt.)
Freshly ground black pepper to taste

1. In a large soup pot, saute onions in olive oil for about five minutes. Sprinkle with kosher salt while they are cooking. Add carrots, sprinkle with pinch of kosher salt and cook for 3 more minutes.

2. Add mushrooms and cook for 1-2 minutes, stirring frequently. Add the quart of chicken broth and cook for 3-5 minutes.

3. Puree with emersion blender. (or transfer to regular blender but be sure to remove cap from top when blending hot liquids. See notes under Quick Tomato Soup on blending hot liquids)

Garnish with 1 teaspoon sour cream or greek yogurt if you wish.

1 cup servings.   Makes 5 servings.

No cholesterol, high in dietary fiber, phosphorus, potassium, selenium and vitamin C.  Very high in iron, niacin, riboflavin, vitamin A, and vitamin B6.