Low-Calorie • Vegetarian • gluten-free

Active55 min

Total1¼ hrs

Quinoa Mushroom Soup

Reminiscent of old-fashioned mushroom ­barley, this soup gets a modern update with nutrient-packed quinoa.

• 1½ ounces dried porcini mushrooms
• 2½ cups boiling water
• 5 tablespoons extra-virgin olive oil, divided
• 2¼ pounds mixed mushrooms, thinly sliced
• ¼ teaspoon ground pepper
• ¾ cup dry sherry or dry vermouth
• 3 large onions, finely chopped
• 6 stalks celery, chopped
• 3 large carrots, halved lengthwise and thinly sliced
• 1 large red bell pepper, chopped
• 12 cups mushroom broth or low-sodium chicken broth
• 1 15-ounce can no-salt-added crushed tomatoes or tomato puree
• 1½ cups quinoa
• 3 tablespoons dried marjoram or oregano
• 3 bay leaves
• 2 tablespoons reduced-sodium tamari or soy sauce

1. Place porcini in a small bowl; add boiling water, cover and let stand for 20 minutes.

2. Meanwhile, heat 3 tablespoons oil in a stockpot over medium-high heat. Add fresh mushrooms, sprinkle with pepper and cook without stirring for 2 minutes. Stir and continue to cook, stirring once or twice, until the mushrooms have given off their liquid and are well browned, about 10 minutes more. Add sherry (or vermouth) and cook, stirring, for 1 minute.

3. Add the remaining 2 tablespoons oil to the pot along with onions, celery, carrots and bell pepper and cook, stirring frequently, until the onions are tender and translucent, about 15 minutes.

4. Line a sieve with a paper towel, place over a bowl and strain the porcini; reserve the liquid. Chop the porcini and add to the pot along with the strained liquid. Add broth, tomatoes, quinoa, marjoram (or oregano) and bay leaves; bring to a boil. Reduce heat to a simmer, cover and cook for 20 minutes. Remove from heat and stir in tamari (or soy sauce).

Serves 12: 2 cups each

Calories 186 | Fat 7g (sat 1g) | Cholesterol 0mg | Carbs 23g | Total sugars 6g (added 0g) | Protein 6g | Fiber 5g | Sodium 600mg | Potassium 670mg.

Nutrition bonus: Vitamin A (72% daily value) | Vitamin C (24% dv).