Sunday, December 13, 2009

Spicy Mushroom Soup

Even though we haven’t officially started the 6-week intensive Eat to Live (E2L) plan I wanted to get back into the swing of things ahead of time. Veggie soups, casseroles and salads are something that I will make many of on this plan. Today I decided to make an Asian inspired soup. I added silken tofu to this soup for protein. Here is what I made for lunch today.

Spicy Mushroom Soup
Serves 2


3 cups water
½ ounce dried shitake mushrooms
¼ yellow onion, thinly sliced
2 cloves garlic, thinly sliced (allow to stand 10 minutes before heating so allicin can develop)
½ inch fresh ginger julienned
½ cup water
2 carrots, thinly sliced
2 stalks celery, thinly sliced
8 ounces fresh shitake mushrooms, stems removed and thinly sliced
6 cups of water, or what is necessary to cover the vegetables
1 tablespoon liquid aminos
½ tablespoon chili garlic sauce
12.3 firm ounces organic silken tofu cut into ¼ inch cubes
1 green onion, thinly sliced


Combine the water and mushrooms and microwave until hot (3 minutes in my microwave).

In medium pot water sauté the onion, garlic and ginger until soft. Then add the remaining ingredients and simmer for twenty minutes.

Serve with fresh sliced green onion on top.

Nutritional Information:

Amount Per Serving
Calories - 250.42
Calories From Fat (19%) - 48.4

Total Fat - 5.38g
Saturated Fat - 0.85g
Cholesterol - 0mg
Sodium - 763.18mg
Potassium - 1045.43mg
Total Carbohydrates - 38.9g
Fiber - 6.99g
Sugar - 12.08g
Protein - 16.14g


Both the hubby and I liked this soup, and we both ate the same thing for lunch as we did for breakfast today. Undoubtedly the hubby will need a calorie dense snack later tonight to keep from losing weight eating this way.

This soup is mildly spicy, but has distinctive heat. I love spicy food. If you don’t eat spicy food everyday you may want to start with less chili garlic sauce and taste after it has simmered for 5 minutes before adding more.

Each serving of this soup contains approximately 13,800IU of vitamin A, 150mg of calcium, 75mcg of folate, 260mg of phosphorus, 105mg of magnesium, and 32mcg of selenium. Quite a lot of nutrition for so few calories I think.

For those of you that aren’t following the 6-week intensive E2L plan this soup would be fantastic with a drizzle of toasted sesame oil on top when you serve it.


  1. Oh, this soup looks and sounds so wonderful! The best thing of all IS that it's really my kind of food! Thanks for the inspiration, Alicia:)

  2. Oraphan,

    I am so glad you like the sound of the soup. The hubby and I thought it was much better than the sum ot its parts. I will definitely be making this again soon, and you know I don't like to repeat recipes often.

    I hope you are having a good day off,

  3. Shenandoah,

    You are correct, it was easy, and we thought it was tasty.



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