Photo: Cala
Estimated Nutrition (whole recipe, rough)
791
Calories
25g
Protein
23g
Fat
121g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Chives | 1 tbsp (3g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 280 mL (1 ⅛ cups) white mushrooms
- 280 mL (1 ⅛ cups) cremini mushrooms
- 60 mL (¼ cup) vegetable oil
- 30 mL (2 tbsp) onion, diced
- 30 mL (2 tbsp) garlic, peeled and chopped
- 15 mL (1 tbsp) whole wheat flour
- 250 mL (1 cup) 2% milk or unsweetened fortified plant-based beverage
- 250mL (1 cup) vegetable broth
- 5 mL (1 tsp) fresh thyme, finely chopped
- 60 mL (¼ cup) fresh chives, finely chopped
Directions
1
Clean and chop mushrooms about 1 cm in size.
2
In a pan, heat oil on medium heat. Add onion, garlic and sauté for about 3 minutes, or until soft and translucent.
3
Add the mushrooms and cook for 15 minutes, until they become ⅓ of their original size.
4
Mix in the flour, milk, and broth. Bring to a simmer while stirring every 5 minutes for 20 minutes.
5
Once thickened, add the thyme and simmer for an additional 5 minutes.
6
Garnish the soup with chives and serve with a slice of whole grain bread.
By Health Canada ·
Recipe sourced from
food_guide_canada