Healthy Pleasure of a Warm Winter Soup
written by Denise Stillman, PhD, CSC Program Associate
Nutritionally speaking, it doesn’t get much better than soup. Soup is made with plenty of fluids, which we all need, especially those among us in the thick of cancer treatment. It tends to be easier on the digestive system than more solid food. Homemade soups have less sodium and often much more flavor than store-bought soups. And on a chilly day, soup warms the tummy and the soul. One January evening, Chef Joseph Blauvelt of the UT Culinary Institute visited Cancer Support Community and turned our homey kitchen into one befitting a professional chef. He was assisted in the kitchen by his wife, an esteemed chef in her own right, and their eager-to-help children. He prepared three vegetarian winter soups and offered several tips for doing so at home.
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Consider making your own stock. It’s easy and inexpensive. In the recipe below, Chef Blauvelt made stock using the stems of the mushrooms that he used in the soup. He used scraps that would otherwise be thrown away – with delicious and healthy results!
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Adjust a soup recipe freely. Chef Blauvelt noted that some recipes, such as those for baking, should be followed exactly. But with soups, you can allow your creative juices to flow freely – or you can use any unused veggies in your refrigerator. In many cases, the added variety adds flavor to your soup.
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Just like on a cooking show, Chef Blauvelt recommended that you prepare all ingredients in advance. Not only does this make the soup preparation easier and smoother, it allows for pacing the preparation time. If you are struggling with fatigue, for example, you might begin chopping ingredients or making stock days before you actually prepare the soup. It doesn’t have to be done all at once.
The recipe below for Creamless Mushroom Soup was a favorite among our members who attended the program. The mushrooms provide a hearty meaty texture that is satisfying for vegetarians and meat-eaters alike. The recipe does not call for cream, which is especially good for those who need to avoid dairy products or are watching their calorie intake. But Chef Joseph noted that one might add heavy cream at the end for those who are trying to get more calories in their diet and maintain their weight through treatment. And for people with textural or swallowing issues this soup can be pureed with an immersion blender.
Enjoy!
Creamless Mushroom Soup
Ingredients
Mushroom Stock
4 cups water
Stems from mushrooms used for soup
2 carrots chopped
1 small onion chopped
Soup
2½ pounds of white button mushrooms, washed under cold water, destem for stock
1 medium onion, peeled and coarsely chopped
1 shallot, peeled and chopped
1½ cups of peeled and coarsely chopped carrots
2 stalks of celery, trimmed and coarsely chopped
2 leeks – washed well of all dirt and sliced
4 Tbs. olive oil
Salt
Freshly ground black pepper
4 cups of mushroom stock (above)
2 cups vegetable stock (may use store bought)
Extra virgin olive oil
Chopped chives for garnish
Instructions
In large pot, add stems from mushrooms, rough chopped carrots & onion with cold water. Bring to simmer, reduce heat and cook 30-45 minutes to concentrate flavors.
Heat the 4 tablespoons of olive oil over medium-high heat in a large heavy stockpot. Once the oil is hot, reduce the heat to medium and add the shallots, stirring occasionally until soft – about 5 minutes. Add onions and continue to cook together with the shallots until they become soft and translucent. Season the mixture with salt and freshly ground pepper before adding the carrots, celery, and leeks. Stir well and cook until tender, about 10 to 12 minutes.
Add the washed mushrooms to the stockpot, adjust the heat to medium high, cook until all of the mushrooms are soft and the liquid begins to release – about 6 to 7 minutes.
Gently strain stock through a fine sieve.
Pour in both mushroom and vegetable stock and bring the contents to a simmer. Cover and gently simmer for 30 minutes.
Using a stick blender/emulsifying blender, blend the soup until it becomes a thick rich puree. *Caution-If using a blender, wait until the contents have been cooled as it will cause pressure in the blender and possibly burn you.
The soup may be served immediately or refrigerated for future use, garnish chopped chives or dollop of sour cream.
