Mushroom Rainbow Chard Shallot Soup
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Mushroom Rainbow Chard Shallot Soup
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A hearty meal, packed full of nutrients
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Ingredients
- 1 teaspoon neutral cooking oil generic cooking oil
- 10-12 cremini mushrooms chopped(quartered)
- 2 garlic cloves chopped
- 2 shallot big, chopped
- 10 Rainbow Chard ribs cut and leaves chopped, use only soft and thin ribs. compost the thick stems
- 1 cup elbow pasta cooked, or small pasta
- 1/2 teaspoon dried herbs basil or thyme
- 1/4 teaspoon black pepper
- 2/3 teaspoon salt or to taste
- 1 cup water reserve from the pasta or vegetable stock or plain water, or more
Instructions
- In a deep large pan, add oil, heat at medium heat and spread to cover the pan.
- Add chopped mushrooms, garlic, chard ribs and shallots and cook on medium low, stirring occasionally for 4-6 minutes or until mushrooms begin to brown on the edges.
- Add in the chard leaves and cook for another 2 minutes until the chard begins to wilt.
- Add in the water, herbs, salt and pepper to taste, and pasta. Taste and adjust.
- Bring to boil (partially covered 5 mins) and cook on low for 2-3 minutes or until the soup reaches desired consistency.
- Serve hot garnished with green onions or herbs of choice.
Notes
- You can substitute the pasta with glutenfree pasta or cooked whole grains like barley, millet or quinoa, or omit pasta.
- Nutritional values are based on one bowl
Nutrition Information
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Calories
352kcal
(18%)
Carbohydrates
71g
(24%)
Protein
17g
(34%)
Fat
3g
(5%)
Sodium
678mg
(28%)
Potassium
1591mg
(34%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
14680IU
(294%)
Vitamin C
74.9mg
(83%)
Calcium
183mg
(18%)
Iron
7.9mg
(44%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 352 kcal
% Daily Value*
| Calories | 352kcal | 18% |
| Carbohydrates | 71g | 24% |
| Protein | 17g | 34% |
| Fat | 3g | 5% |
| Sodium | 678mg | 28% |
| Potassium | 1591mg | 34% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 14680IU | 294% |
| Vitamin C | 74.9mg | 83% |
| Calcium | 183mg | 18% |
| Iron | 7.9mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
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