Wild Mushroom Sofrito- Soup Add On
Wild Mushroom makes it better
Wild Mushrooms Sofrito is a tasty flavour enhancer to add to your pre-made soups. I have been throwing this sofrito onto anything that needs a kick. You may be diabetic, watching your carbs, or just trying to eat in more of a vegan way. If so you can pump up your bland grocery bought soup with this easy to prepare sauce.
As it has been cold in N.Y.C., I have been obsessed with cooking meaty tasting mushroom. I also feel that as winter goes along I crave the green, spring-ish presence of fresh parsley. A great combo with parsley is earthy and aromatic garlic. For this recipe I chose to use the Maitake, or hen-of-the woods mushroom, which in addition to possessing a great nutritional profile, are thought to have diabetes benefits.
Although I try every night to make my family a home cooked dinner, sometimes it just does not work out. There are guitar concerts, work presentations, and late nights sewing (especially for Kentucky Derby hat production). On those nights I still want my family to eat healthy, so no pizza please! What gets me through the time crunch is preparation. I buy healthy soups from brands I have researched, and I doctor them up with yummy ingredients for maximum taste and nutrition.
This easy sauce can be prepared in about five minutes and will transform your store bought vegan soups into a fiber rich, vitamin packed, and home cooked tasting meal.
Based on the links above, a 2 oz. serving of wild mushroom sofrito will provide the below nutrients:
- Niacin and B Vitamins
- Vitamin C, B6 and K
- Copper, Selenium, Potasium
- Folate, Iron
- A good source of proteins for vegetarians
- Rich in fiber
Make sure to be extra picky about the soups that you chose for those busy nights. Pre-made soups are often loaded with salt, sugar, preservatives and fillers that will bring your sugar up, such as potato or rice starch. You will often find a better quality soup in your refrigerator section. For the purpose of this post I like Hale and Hearty brand white bean, or mushroom barley soups. If you have a slammed month ahead, you may want to buy a few containers of soup to stash in the freezer. You won’t be sorry!
This post is part three of our “Soup Beautiful Soup” series. We are spending the month of January analysing soup, creating short cuts and life hacks to make your meals faster, thriftier, more nutritious and of course, delicious. In the past few posts I have talked about saving time by using a pressure cooker, creating simple soups that can contribute to other healthy recipes, such as low carb black bean soup, and recycling your veggies scraps for easy vegan soup stock.
This meal combination will work well for diabetic, paleo, vegan, vegetarian and low sugar eating regimes and diets.
Wild Mushroom Sofrito- Soup Add On
This delightful sofrito can amp up your ho-hum soups.
- Prep Time: 20 minutes
- Cook Time: 5 minutes
- Total Time: 25 minutes
- Yield: 8oz
- Category: Sauce
- Method: Pan frying
- Cuisine: American
1 cup Maitake Mushrooms chopped ( If you can’t find them you can substitute Shitake or Buttom Mushrooms)
1 cup fresh parsely chopped
1/4 cup filtered water
2 cloves organic garlic chopped
1/2 cup olive oil
salt and pepper to taste
Heat empty cast iron pan. Add mushrooms and water. Sautee until mushrooms are soft and water has evaporated. Add 1/4 cup oil and sautee mushrooms until dry and slightly browned. Turn off the heat, add remaining garlic, parsely, and olive oil. Cover for 5 mintues. Heat your store bought soup. Pour into bowls, top with your sofrito, swirl with oil.
About mushrooms- Buy your wild mushrooms from a reputable store as some mushrooms can be toxic. Don’t wash your mushrooms until right before you are cooking. If you do they will become soggy. Because of firm cellulose walls of the mushrooms they require water and heat to release their abundant nutrients. By turning off your heat and lowing the dish temperature to below boiling, then adding your garlic and parsley, these ingredients will be processed by your body as a raw food, with the benefit of all of their vitamins and enzymes intact.
Salt-If you are watching your salt you can add extra water and veggies to your soup to cut the sodium down. When I am doing this I find adding extra onions and garlic can bring up the flavour factor.
Use-You can easily substitute a different kind of mushroom, or fresh herb, just keep the quantities the same. I often make double of this recipe. Wild mushroom sofrito works well as a stand alone dip for guests, on top of stews, or as a side for brunch.