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Shiitake Mushroom Seaweed Soup

This is one of those good tasting recipes that you will want to make regularly. The combination of all the sea vegetables and shiitake mushrooms makes this incredibly nutritious giving your body a great dose of minerals in a delicious and easy way.

Shiitake Mushroom Seaweed Soup Prep and Cook Time: 30 minutes

Ingredients:
6 whole dried medium shiitake mushrooms
6 cups warm water
4 medium sized pieces wakame seaweed
2 TBS chopped dulse seaweed
1 medium onion, quartered and sliced thin
3 medium cloves garlic, chopped
2 TBS minced fresh ginger
2 TBS dry vegetable stock powder
2 TBS soy sauce
1 TBS rice vinegar
3 TBS minced scallion greens for garnish
salt and white pepper to taste

Directions:


  1. Rinse mushrooms and wakame and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
  2. Heat 1 TBS seaweed water in medium sized soup pot. Healthy Sauté onion in seaweed water over medium heat for about 5 minutes stirring frequently. Add garlic, ginger and continue to sauté for another minute
  3. When mushrooms and wakame are soft, slice the mushrooms thin and chop the seaweed. Cut out stems when slicing mushrooms and discard. Add to soup pot along with soaking water, and 4 more cups of water. Bring to a boil on high heat.
    Add dulse.
  4. Once it comes to a boil, reduce heat to medium and simmer uncovered for about 10 minutes. Season with salt, pepper, soy sauce and rice vinegar. Add minced scallion and serve.

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips: For an extra boost in flavor and nutrition, you might try making this soup adding a TBS of miso at the end.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Shiitake Mushroom Seaweed Soup
1.00 serving
48.17 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
sodium 637.84 mg 26.6 9.9 excellent
vitamin K 19.96 mcg 24.9 9.3 excellent
manganese 0.36 mg 18.0 6.7 very good
folate 44.80 mcg 11.2 4.2 very good
tryptophan 0.03 g 9.4 3.5 very good
magnesium 35.25 mg 8.8 3.3 good
vitamin C 5.05 mg 8.4 3.1 good
vitamin B2 (riboflavin) 0.13 mg 7.6 2.9 good
vitamin B3 (niacin) 1.49 mg 7.5 2.8 good
dietary fiber 1.64 g 6.6 2.5 good
phosphorus 56.70 mg 5.7 2.1 good
protein 2.63 g 5.3 2.0 good
iron 0.94 mg 5.2 2.0 good
copper 0.10 mg 5.0 1.9 good
chromium 5.72 mcg 4.8 1.8 good
vitamin B6 (pyridoxine) 0.09 mg 4.5 1.7 good
calcium 43.24 mg 4.3 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Shiitake Mushroom Seaweed Soup

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For education only, consult a healthcare practitioner for any health problems.

 

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