Very Mushroom Soup with Navy Beans

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* Exported from MasterCook *

 

Very Mushroom Soup with Navy Beans

 

Recipe By :Burt, Goldberg, and Rhodes

Serving Size : 12 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 ounce dried exotic mushrooms* -- such as cepes or boletus, or

8 ounces regular mushrooms

1/2 teaspoon olive oil

1 large onion -- ( 2 to 3 cups) diced

2 cloves fresh garlic -- minced

2 large celery stalks -- diced

2 medium potatoes -- peeled and diced

6 cups Excellent Vegetable Stock

1/2 teaspoon dry mustard -- dissolved in 1 teaspoon water

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1/2 cup dry sherry

1 pound fresh mushrooms -- wiped clean and sliced, divided

2 cups cooked navy beans -- divided

1 teaspoon low-sodium soy sauce

dash hot sauce -- or to taste

1 teaspoon balsamic vinegar -- or to taste

freshly ground pepper to taste

1/2 teaspoon salt -- optional, or to taste

Optional garnishes:

1/4 cup fresh parsley -- finely chopped

nonfat yogurt or fat-free sour cream -- (1 tablespoon

per serving)

 

Soak the dried mushrooms in enough hot water to cover.

 

In a heavy soup pot over moderate heat, add olive oil and saute the onions and

garlic. tossing frequently to prevent them from burning. This takes about 5

minutes.

 

Add the celery and potatoes; saute an additional 5 minutes. Add stock, dissolved

dry mustard, basil, thyme, sherry, half of the sliced fresh mushrooms and half

of the navy beans.

 

Remove the dried mushrooms from their soaking liquid and rinse to remove any

grit. Add them Plus their strained soaking liquid. If substituting fresh

mushrooms, add them now . Bring to the boil, reduce heat, cover and simmer over

moderate heat for about 15 minutes.

 

Puree the soup in batches in a food processor or blender, and return to the soup

pot.

 

Add the reserved sliced mushrooms and navy beans, return the soup to the boil

and simmer 10 minutes. Add the soy sauce, hot sauce, balsamic vinegar and

pepper, and salt if desired.

 

Ladle into serving bowls, and garnish with optional sour cream or yogurt and

fresh parsley.

 

Makes 12 to 14 servings. Yield: 12 to 14 cups.

 

Notes: *Although we give you the option of using a greater quantity of regular

mushrooms as an alternative to dried, there really is no substitute for the rich

mushroom flavor that the dried mushrooms provide. Dried mushrooms are available

in most well-stocked supermarkets and specialty food stores.

 

Serving suggestions: Great with foccacia and a tossed green salad.

 

Nutrient calculations (per 1 cup serving): Calories 117, Total Fat 0.7 g. (Sat.

0.1 g.), Cholesterol 0 mg., Carbohydrate 22 g., Dietary Fiber 3.2 g., Protein 5

g., Sodium 63 mg., Calcium 39 mg., Iron 2.3 mg.

 

Exchanges: 1 starch, 2 vegetable

 

Source:

" High Fit - Low Fat Vegetarian "

Copyright:

" 1996 ISBN #0-9649656-1-5 "

Yield:

" 12 cups "

 

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Per Serving (excluding unknown items): 183 Calories; 2g Fat (8.3% calories from

fat); 7g Protein; 36g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 157mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit;

0 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Excellent Vegetable Stock

 

Recipe By :Burt, Goldberg, and Rhodes

Serving Size : 0 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 teaspoon olive oil

2 large yellow onions -- skin on, coarsely chopped

1 head garlic -- skin on, cut in half crosswise

2 medium leeks -- white plus 2 " to 3 " green, cleaned and chopped

1 bunch parsley stalks -- reserve leaves for another use

1 pound mushrooms -- washed

3 large carrots -- scrubbed, cut into 2 " chunks

2 large tomatoes -- cut into chunks

3 celery stalks -- including the leaves, cut into 2 "

chunks

3 medium parsnips -- scrbbed and coarsely chopped

1 small fennel bulb -- quartered

5 peppercorns

2 cloves

3 sprigs fresh thyme -- or 1 teaspoon dried

2 bay leaves

 

Warm olive oil in the bottom of a large stockpot and saute the onions, garlic,

mushrooms, and leeks over medium heat until they reduce in volume by 1/3 and

give off their juices (about 10 minutes), stirring occasionally.

 

Add remaining ingredients and cover with 6 quarts of cold water.

 

Bring the water to a boil. Lower the heat and simmer, uncovered, for 4 to 5

hours.

 

Strain out the vegetables, pressing down on them to extract the maximum flavor.

Discard the solids.

 

Return the strained stock to the pot and boil gently, uncovered, until the

volume has reduced to approximately 6 quarts.

 

Note:

Transfer to convenient-size plastic containers and refrigerate or freeze.

Refrigerated stock remains fresh for 7 days; frozen stock will keep for up to 6

months. For smaller concentrated amounts, reduce some of the stock down by half

again and freeze in muffin pans.

When frozen, pop out into a resealable plastic bag and return to the freezer for

convenient 1/3-cup servings. Concentrated stock is great for sauces and as a

flavor boost to pasta and rice instead of a bouillon cube.

 

Nutrients are difficult to calculate for a stock because of the solids

discarded. The 1 teaspoon of olive oil used to saute the vegetables contributes

less than 1/2 ram of fat per serving. We do not add sodium; therefore, the

sodium content of the stock is negligible. When adding this stock to a recipe,

be sure to taste for seasoning and add salt as desired. Because of the rich

flavor of this stock, you will find that you need less salt than usual, so add

it gradually.

 

 

Source:

" High Fit - Low Fat Vegetarian "

Copyright:

" 1996 ISBN #0-9649656-1-5 "

 

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Per Serving (excluding unknown items): 1140 Calories; 14g Fat (9.8% calories

from fat); 32g Protein; 252g Carbohydrate; 69g Dietary Fiber; 0mg Cholesterol;

485mg Sodium. Exchanges: 9 Grain(Starch); 20 Vegetable; 1 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0