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Plant-Based Onion and Mushroom Soup
Table of Contents
Inspiration
With the cooler weather approaching quickly, warming and comforting foods are making their triumphant return. This plant-based recipe for onion and mushroom soup is a winner in our house and can be made with numerous substitutions and additions. Plus it’s filled with healthy vitamins and nutrients and may even help reduce the risk from certain types of cancer.
DID YOU KNOW:
Marmite is a savory spread discovered by German scientist Justus von Liebig in the UK in 1902 when he discovered that leftover brewers’ yeast could be concentrated, bottled and eaten. It’s packed full of B vitamins, including, niacin, riboflavin and thiamine, as well as magnesium, calcium, potassium, iron and selenium - all essential for good health. It may even boost chemicals associated with healthy brain function.
Ingredients
- 3 tbsp olive oil (Baklouti green chili pepper infused)
- Assorted onions:
- 1 Yellow onion
- 1 Spanish onion
- 1 Red onion
- 2 Cipollini onions
- 3 Vidalia onions
- 3 Shallots
- 4 Red Pearl onions
- 2 Jalapeños
- 1/2 – 1 head of garlic
- Pepper pot (scotch bonnet hot sauce to flavor)
- 2 tbsp Marmite
- Mushroom broth (around 900ml)
- Sea salt
- Freshly cracked pepper
- Dried thyme
- Dried rosemary
- Dried oregano
- Dried bay leaves (around 2 – 4)
- Mixed mushrooms: (around 1 pound)
- White buttons
- Shiitake
- Oyster
- Cremini
- Porcini
CANCER FIGHTING FACTS:
Allium: The Allium genus includes garlic, onions, shallots, leeks, and chives. These vegetables are popular ingredients worldwide, valued for their potential medicinal properties. Studies have shown increased consumption of these vegetables may help reduce the risk from certain cancer, particularly those of the gastrointestinal tract.
Preparations
- Prepare all ingredients in advance.
- Place olive oil and onions into a medium-high pan, sprinkle with salt and pepper and cover. Stir occasionally. Leave the lid on, allowing the steam to soften the onions and release their liquids – the longer the better.
- Once they are fully soft, you can drop the heat, remove the lid and add the marmite (or substitute), garlic, jalapeños and pepper pot, continuing to cook, stirring occasionally. Again patience will pay off here and help build deeper flavors.
- Once onions are carmelized, add mushrooms, stock and spices. Reduced heat to a simmer and continue to cook until mushrooms are ready – this soup cannot be over cooked, only developing deeper flavors.
- Serve immediately.
Tips
- Can’t find Marmite? Vegemite is Marmite’s Australian cousin. Still can’t find it? No worries, substitute with miso or soy sauce.
- This soup can be stored in the fridge for up to 3-4 days.
- The soup can also be placed into a freezer bag or container and it will keep for up to six months.
- Medical News Today, Onions and Garlic Could Protect Against Cancer, February 24, 2019, Tim Newman, Fact checked by Gianna D’Emilio
- NIH National Library of Medicine, Garlic and Onions: Their Cancer Prevention Properties, January 13 2015, Holly L. Nicastro,1 Sharon A. Ross,2 and John A. Milner
- NIH National Library of Medicine, Marmite May Help Regulate Healthy Brain Function
Daniel
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