Dairy-Free, Gluten-Free, Nut-Free, Vegan
SERVES 5
PREP TIME: 10 MINUTES / COOK TIME: 20 TO 25 MINUTES, PLUS 10 MINUTES TO COOL
This soup has a secret: it’s completely dairy-free but has the texture and substance of a cream-based soup, thanks to the oats that are cooked in the broth and then pureed together with the other ingredients. When the soup has cooled, finish it with miso so as not to destroy the good bacteria in the miso that can help support gut health with high heat.
1 tablespoon extra-virgin olive oil
1 large yellow onion, chopped
3 garlic cloves, minced
1 teaspoon salt
½ teaspoon freshly ground black pepper
1 teaspoon dried oregano
1 pound mushrooms, chopped (3 to 4 cups)
4 cups vegetable stock
1½ cups water
⅔ cup rolled oats
2 tablespoons miso
Bioactive ingredients:
olive oil, onion, garlic, oregano, mushroom, oats, miso
1.
In a large stockpot, heat the oil over medium heat.
2.
Add the onion, and sauté for 5 to 6 minutes, or until translucent.
3.
Add the garlic, salt, pepper, oregano, and mushrooms. Cook for 1 minute, adding 1 tablespoon of water if needed to prevent sticking.
4.
Add the stock, water, and oats. Bring to a boil.
5.
Reduce the heat to medium. Cover the pot, and cook for 8 to 10 minutes, or until the oats are soft. Remove from the heat. Remove the lid, and let cool for 5 to 10 minutes.
6.
Using an immersion blender or in batches in a blender with a tight-fitting lid, puree the soup until smooth.
7.
Add the miso, and stir until completely incorporated.
Per Serving:
Calories: 139; Total fat: 5g; Saturated fat: 1g; Protein: 7g; Total carbohydrates: 20g; Fiber: 4g; Sugar: 4g; Cholesterol: 0g