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Light Mushroom and Broccoli Soup

A simple but really interesting low-calorie recipe! This mushroom soup is a great lunch for anyone who skips meat and likes to eat clean. It has a lovely flavor balance and a polished, restaurant-worthy look.

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Dietary mushroom soup of champignons
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 33 % 2 g
Fats 17 % 1 g
Carbohydrates 50 % 3 g
24 kcal
GI: 100 / 0 / 0
  • To keep things quick and easy, start by prepping all the ingredients. Rinse the broccoli well under running water, getting into the head from every side, then dry it on a rack or a towel and cut it up. Try to keep the florets neat and pretty, about one bite each, and chop the leftover stems a little smaller. The best mushrooms for this soup are white button mushrooms (champignons) — they're available at any grocery store, tasty, and perfectly safe. Wash and dry them, then slice them lengthwise so each cut keeps that classic mushroom outline; they'll look best in the finished soup that way. Peel the onion, garlic, and carrot, wash and dry them, and chop them as small as you can. Do the same with the celery stalks. Once everything is prepped, you can cook the soup without having to stop. In a heavy-bottomed pot, heat the canola oil (any vegetable oil works), add the mushrooms, and sauté over medium heat for about 4–6 minutes. At the end, stir in the soy sauce, mix, and transfer the mushrooms to a plate. Add the onion, carrot, broccoli stems, celery, and garlic to the same pot. Stir with a spatula, then pour in the vegetable broth and water. Once it boils, reduce to a gentle simmer and cook about 20 minutes, until the vegetables are soft. When they're done, purée the contents of the pot with an immersion blender. Add the mushrooms and broccoli florets back in and cook until the florets are tender, about 7 minutes. Finish with the lemon juice, stir, and turn off the heat. Serve the soup hot, right after cooking, or let it rest, covered, for about 10 minutes to cool slightly. Enjoy — here's to staying in shape!

Caloric content of the products possible in the composition of the dish

  • Onion - 41  kcal/100g
  • Forest mushrooms - 21  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Garlic - 143  kcal/100g
  • Broccoli - 33  kcal/100g
  • Celery - 12  kcal/100g
  • Celery Roots - 32  kcal/100g
  • Soy sauce - 51  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Water - 0  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Vegetable broth - 13  kcal/100g

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