BRYANNA’S HEARTY VEGAN WILD MUSHROOM AND POTATO SOUP

5 servings        

This is even better the next day! Low-fat and can be soy-free and/or gluten-free.

 

1 1/2 oz    dried wild mushroom mix

2 cups    water  

1 medium    onion, in chunks

2 stalks    celery, in large dice

1 medium    carrot, scrubbed, in chunks

OPTIONAL: 2 Tbs        Earth Balance

1/2 lb    white or crimini mushrooms, thinly sliced  

1/2 Tbs    cumin seeds  

2 cups    vegetarian "chicken-style" broth  

1 lb    russet potatoes,  peeled and cut into 1/2-inch dice  

2 cups    nondairy milk  

   Salt and freshly ground black pepper, to taste  

1/2 cup    vegan sour cream  (commercial or homemade tofu sour cream, or cashew version)

2 Tbs   unbleached white flour  (or use 4 tsp. potato starch instead of flour for GF)

1 tsp    sweet smoked paprika  

OPTIONAL: 2 cups reconstituted Soy Curls® (2 oz. dry) (see here for info), or commercial vegan “chicken strips”, or "chicken"-style seitan

Place dried mushrooms and water in a 1 qt. saucepan. Bring it to a boil, then simmer, covered, while you prepare the remaining ingredients.  In a food processor (or by hand, if you prefer), finely mince the onion, celery and carrots.

Melt the Earth Balance (if using) in a soup pot over medium-high heat, and add the minced vegetables and a bit of salt. Sauté 5 minutes.   Or, just use a spray of oil from a pump-sprayer and “steam-fry”, keeping the vegetables moving and adding a squirt of water every so often—just enough to keep the veggies from sticking, not enough to “stew” them.  (**Another option, and one I often use, is to spray a microwave-safe casserole with a little oil, add the veggies and a bit of salt, cover, and microwave on High for about 7 minutes, or until tender.  Then transfer them to the soup pot.)

         Meanwhile, train the simmered dried mushrooms, reserving the cooking liquid. Coarsely chop the mushrooms and set aside.

         Reduce the heat under the soup pot to medium and add the fresh and dried mushrooms and cumin seeds.  Continue cooking until the vegetables are very tender, 15-20 minutes.

         Add the strained, reserved mushroom liquid into a pot with the veggie broth and potato cubes. Simmer until the potatoes are tender, about 20 minutes.  Mash the potatoes with a potato masher—a few lumps are okay.

         Add the nondairy milk to the pot and heat it through, then season to taste with salt and pepper. Stir the vegan sour cream, flour and paprika together in a small bowl until smooth. Stir into the soup pot  (along with the optional Soy Curls, if using) until thoroughly mixed. Heat the soup for a few more minutes over low heat, then serve hot with more vegan sour cream and smoked paprika on the side.

 

1.) Nutrition Facts WITHOUT the optional Earth Balance and SoyCurls:

Nutrition (per serving): 196.3 calories; 7% calories from fat; 1.9g total fat; 0.0mg cholesterol; 312.6mg sodium; 1041.2mg potassium; 39.5g carbohydrates; 4.1g fiber; 6.2g sugar; 35.4g net carbs; 9.5g protein; 3.3 points.

 

2.) Nutrition Facts WITH the 2 Tbs Earth Balance but NOT the optional Soy Curls:

Nutrition (per serving): 236.3 calories; 23% calories from fat; 6.3g total fat; 0.0mg cholesterol; 360.6mg sodium; 1041.2mg potassium; 39.5g carbohydrates; 4.1g fiber; 6.2g sugar; 35.4g net carbs; 9.5g protein; 4.5 points.

 

3.) Nutrition Facts WITH the 2 Tbs Earth Balance AND the optional Soy Curls:

Nutrition (per serving): 276.3 calories; 25% calories from fat; 8.1g total fat; 0.0mg cholesterol; 362.6mg sodium; 1041.2mg potassium; 41.5g carbohydrates; 5.3g fiber; 6.6g sugar; 36.2g net carbs; 13.5g protein; 5.4 points.

 

4.) Nutrition Facts WITH the optional Soy Curls but WITHOUT the optional 2 tablespoons Earth Balance:

Nutrition (per serving): 236.3 calories; 13% calories from fat; 3.7g total fat; 0.0mg cholesterol; 314.6mg sodium; 1041.2mg potassium; 41.5g carbohydrates; 5.3g fiber; 6.6g sugar; 36.2g net carbs; 13.5g protein; 4.2 points.