Mushroom Soup with Haricot Beans

non-veg non-veg Gluten Free| Low GILow Carb | Grain Free | Vegan | Lactose Free

Serves: 2-3

INGREDIENT QUANTITY GLYCEMIC INDEX LEVEL
Shitake Mushroom 15g <10 Negligible
Mushrooms (Try to use different variety – Oyster, Portobello, etc.) 250g, chopped <10 Negligible
Water 125ml 0 Nil
Non-Refined Oil 1 Tbsp. 0 Nil
Onion 1 in number, small; finely diced <10 Negligible
Pumpkin* 65g, diced 75 High
Garlic 1 Tsp., minced <20 Very Low
Fresh Rosemary ½ Tbsp., chopped <10 Negligible
Salt and Pepper To taste 0 Nil
Vegetable Stock 600ml <50 Low
Apple Cider Vinegar (with mother) 2 ½ Tbsp. 0 Nil
Tomato Puree 1 Tbsp. <50 Low
Haricot Beans (White Beans) 50g, rinsed <30 Very Low

*Pumpkin appears to have a high Glycemic Index of 75 but has a very low Glycemic Load of 3. Although the vegetable is high in naturally occurring sugars, the rate of its conversion to glucose is considerably low because of the load. This avoids any sudden surge of glucose levels in the blood stream. Besides it’s a rich source of Vitamin A and fibre and keeps you fuller for longer.

Note: All ingredients used should be organic, free from pesticides and Non-GMO.

Method:

  • Boil the water in a bowl and place the shitake mushrooms in it and soak for 25 mins.
  • Meanwhile, heat the non-refined oil in a large pan and add the onion, pumpkin, garlic, rosemary and salt-pepper. Fry for 5 minutes or until soft.
  • Drain the shitake mushrooms but make sure to reserve the water, and then finely chop the mushrooms.
  • Now add the shitake mushrooms and other mushrooms to the pan and fry for another 5 minutes on a medium flame.
  • Add the vegetable stock, apple cider vinegar, tomato purée, haricot beans and the reserved shitake mushroom water.
  • Cook for about 30 minutes. If the soup gets too thick add more of the vegetable stock.
  • Garnish with spring onions, if desired. Enjoy!

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