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Wild Mushroom Soup

Rich, earthy and full of depth, this soup will satisfy the mushroom lover in any family. Wild mushrooms are an excellent way to add flavor to dishes without adding fat or calories. This soup combines several different mushrooms for extra texture and variety. Loaded with potassium, vitamin A, vitamin C, vitamin D and dietary fiber, this dish is a power-shot of nutrition.

Makes 6 servings. Total preparation time: 30 minutes.


1. Cook dried mushrooms in vegetable broth in medium saucepan on medium-high heat until boiling. Reduce and cover with lid for 10 minutes. Remove mushrooms and drain broth through fine mesh screen or cheesecloth to remove sandy bits. Chop mushrooms by hand or in a food processor and set aside.

2. In a large pot over medium heat, melt butter substitute and sauté shallots until lightly golden. Add all the mushrooms and season with thyme, salt and pepper. Sauté for 5 minutes more. Add celery and sherry and allow to simmer for 5 minutes. Add vegetable and mushroom stock then uncooked quinoa and simmer for 20 minutes.

3. In blender, purée raw cashews, water and soy creamer until creamy and smooth. Whisk into soup. Fold in kale leaves and cook until tender, about 7 minutes. Ladle in bowls and serve with crushed walnuts.

Per serving: 284 calories, 14g total fat, 2g saturated fat, 0mg cholesterol, 270mg sodium, 726mg potassium, 28g total carbohydrate, 5g dietary fiber, 10g protein


1 pound fresh mushrooms, sliced

1 cup portabella mushrooms, diced
3 1⁄2 ounces fresh or dried shiitake mushrooms, de-stemmed and chopped
3 1⁄2 ounces fresh or dried oyster mushrooms, chopped
3 1⁄2 ounces of dried trumpet mushrooms
1 ounce dried porcini mushrooms
6 medium shallots, diced, or 1⁄2 small onion, diced, and 2 cloves minced garlic
4 celery ribs, diced
2 tablespoons Earth Balance or Benecol butter substitute, or olive oil
4 sprigs fresh thyme or 2 teaspoons dried thyme
1⁄8 teaspoon crushed red pepper
4 cups vegetable broth
1⁄2 cup uncooked quinoa
1 cup raw cashews puréed with 1 cup water
1 cup soy creamer
1 teaspoon salt and pepper to taste
1⁄2 cup chopped walnuts for garnish
4 cups chopped kale leaves, optional

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy low-sodium mushroom soup. Sauté fresh cremini mushrooms and shiitake mushrooms in a skillet with diced celery in water until cooked through. Add olive oil to brown slightly. In saucepan add soup and sautéed vegetables with dried thyme. Warm through. Top with a little soy milk creamer for extra flavor. Enjoy!