A food processor turns this dairy-free soup into a rich, creamy treat with a delightful mushroom flavor.
Ingredients, Makes 4 servings
1 small onion, finely chopped
freshly ground black pepper, to taste
2 tablespoons dry sherry
2 teaspoons reduced-sodium soy sauce
salt, to taste
12 ounces mushrooms, sliced
2/3 cup old-fashioned oats
1/2 teaspoon dried thyme
1 bay leaf
5 cups low-sodium mushroom broth
Steam-fry* onion in a heavy nonstick skillet over medium heat until soft but not browned, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwavable dish, cover, and microwave on high for 3 minutes.)
Place broth, bay leaf, thyme, and oats in a medium saucepan. Add onion and bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes, or until oats are soft.
Meanwhile, steam-fry mushrooms in a large, heavy nonstick skillet over high heat, adding a sprinkle of salt and very small amounts of water as needed to prevent sticking and burning. Cook until mushrooms release and reabsorb their liquid. Remove from heat and set aside.
When oats are soft, remove bay leaf and puree the soup until creamy with a hand-held blender or in batches in a blender or food processor. (Remove the middle part of the blender or food processor’s lid so hot air can escape. Cover the hole loosely with a folded clean cloth while blending.)
Return the soup to the pan and add mushrooms, soy sauce, sherry, if using, salt, black pepper, and vegan parmesan substitute, if using. Serve hot.
Nutrition per serving (1/4 recipe): 91 calories; 1.2 g fat; 0.2 g saturated fat; 11.7% calories from fat; 0 mg cholesterol; 4 g protein; 17.8 g carbohydrates; 4.2 g sugar; 3.1 g fiber; 567 mg sodium; 26 mg calcium; 2 mg iron; 4.5 mg vitamin C; 4 mcg beta-carotene; 0.4 mg vitamin E
* “Steam-frying” involves sautéing your ingredients in vegetable stock or water and then covering the pan with a lid to allow the steam to cook the food. When everything is finished cooking, you can remove the lid and boil off the remaining liquid. This method of cooking minimizes the use of oil in cooking.
Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan.
Serve this recipe with: Broccoli or Cauliflower with Sesame Salt