Mushroom, tomato and cauliflower soup

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Homemade mushroom soup not only tastes delicious, it’s so easy to make.

Health benefits: White and brown vegetables, like mushrooms and cauliflower derive their colour from the phytochemicals called anthoxanthins.

Evidence suggests that anthoxanthins may reduce the risk of stroke, promote heart heath, lower the risk of cancer and reduce inflammation.

Ingredients:

  • 1 tablespoon olive oil

  • 1 onion, chopped roughly

  • 2 cloves garlic, crushed

  • 4 large carrots, chopped roughly

  • 600 grams button mushroom, sliced

  • 1 Litre water

  • 1 Litre vegetable stock

  • 1 tablespoon Kikkoman gluten free soy sauce

  • 1 tablespoon apple cider vinegar

  • 4 tomatoes, chopped roughly

  • 1/2 cauliflower, chopped roughly

  • 2 teaspoons rosemary sprigs

  • 1 cup lemon juice, freshly squeezed

  • Salt and pepper to taste

Method:

1. In a large saucepan pan, saute onion, garlic, carrots and rosemary over medium heat around 5 minutes. Then add mushrooms and stir, cook a further 5 minutes

2. Toss in tomatoes, soy sauce, apple cider vinegar, lemon juice and cauliflower. Stir for a further minute then add water and stock.

3.Bring to boil, then turn down heat and simmer for 25 minutes or until vegetables are tender. Turn off heat and slightly cool.

4. With a stick blender, puree soup until desired consistency is reached.

5. Season with salt and pepper.

 

Nutritional information per serve

  • Energy 180 Cals/ 752kJ

  • Protein 9g

  • Fat 6g

  • Sat Fat 1g

  • Carbs 19g

  • Sugars 17g

  • Fibre 15g

  • Sodium 2126mg

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