Maintain Healthy Purposes With This Mushroom Soup – Lowell Sun

Maintain Healthy Purposes With This Mushroom Soup – Lowell Sun

Are you losing calories after the holidays? Here’s a warm and inviting vegetarian soup that won’t break your calorie bank and only takes 15 minutes to make.

To speed up the cooking, I used the largest saucepan I had. It is really a dutch oven or pasta pot. The large diameter helps mushrooms and onions sauté faster.

Many Italians like to use leftover bread by covering slices with vegetables and toasting over a wood fire. The tasty result is the crostini or “small toasts”. Herb goat cheese crostini make a great side to soup.

Helpful tips:

• You can use any type of pasta or marinara sauce. Read labels carefully and buy one that is low in sodium.

• Buy sliced ​​mushrooms.

• You can use navy beans or kidney beans instead of cannellini beans.

• You can use the leftover bread for the crostini.


• Start the soup.

• While soup is cooking, make crostini.

Shopping list:

To buy: 1 pound sliced ​​mushrooms, 1 small jar or can of low sodium pasta sauce, olive oil spray, 1 can of cannellini beans, 1 bottle of smoked paprika, 1 container of unsalted vegetable broth, 1 package of herbed goat cheese, 1 whole grain French baguette.
Basics: olive oil, onion, salt and black peppercorns.


Linda Gassenheimer’s Recipe

  • 2 teaspoons of olive oil
  • 1 pound mushrooms, sliced ​​(about 6 cups)
  • 1 cup onion sliced
  • 1 1/2 cups low sodium pasta sauce
  • 1 1/2 cups unsalted vegetable broth
  • 1 cup cannellini beans, rinsed and drained
  • 3 teaspoons smoked paprika
  • Salt and freshly ground black pepper

Heat the olive oil over medium-high heat in a large saucepan or Dutch oven. Add the mushrooms and onion and sauté for 4 to 5 minutes. Add pasta sauce, broth, beans, and smoked paprika. Cover with a lid and cook over medium heat for 10 minutes. Add salt and pepper to taste. Remove from heat and leave covered until needed.

Makes 2 servings.

Per serving: 382 calories (22% fat), 9.2 g fat (1.4 g saturated, 3.0 g monounsaturated), cholesterol-free, 23.9 g protein, 57.9 g carbohydrates, 13 , 8 g of fiber, 131 mg of sodium.


Linda Gassenheimer’s Recipe

  • 1/4 whole grain French baguette, cut into 4 slices
  • Olive oil spray
  • 2 ounces garlic herb goat cheese, at room temperature

Preheat the broiler or toaster oven. Cut the bread diagonally into 1/2-inch slices. Spray with olive oil spray. Spread with cheese. Place under broiler for 1 1/2 minutes or until cheese is melted.

Makes 2 servings.

Per serving: 181 calories (55% fat), 11.1 g fat (4.4 g saturated, 4.9 g monounsaturated), 10 mg cholesterol, 6.5 g protein, 16.6 g carbohydrates , 1 g of fiber, 265 mg of sodium.

Linda Gassenheimer is the author of more than 30 cookbooks, including the most recent, “The 12-Week Diabetes Cookbook.” Hear Linda at and on all the major podcast sites. Email her at © 2021 Tribune Content Agency, LLC

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