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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 118.6
  • Total Fat: 7.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 50.6 mg
  • Total Carbs: 11.7 g
  • Dietary Fiber: 3.3 g
  • Protein: 3.4 g

View full nutritional breakdown of Mushroom & Veggie Base for sides or addition to nutritious recipes calories by ingredient
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Mushroom & Veggie Base for sides or addition to nutritious recipes

Submitted by: BRAVELUTE

Introduction

A veggie stir fry for a side or to add to an egg dish. 9.6 net carbs per serving A veggie stir fry for a side or to add to an egg dish. 9.6 net carbs per serving
Number of Servings: 4

Ingredients

    Kitchen Basics Unsalted Vegetable Cooking Stock, .25 cup (Available at Ingles)


    Yellow Onion, 1 cup chopped to bite sized
    Celery, raw, 1 cup, diced
    Asparagus, fresh, 1 cup, chopped to 1 inch pieces
    Cabbage, red, fresh, 1 cup, chopped
    Mushrooms, dried, 1 ounce pkg. ground to powder in a food processor or blender.

    2 T coconut oil
    The nutritional info uses the above ingredients.

    If you opt for a creamy nut sauce, you'd take off the 160 calories for the mushroom soup, and add back in about 400 calories for the nuts for the whole recipe (about 80 extra calories per serving).

Tips

Great as a low carb, nutritious side or addition to an egg/cheese dish. Consider topping veggies as a casserole with cheddar cheese and melting in the oven.


Directions

Prep your veggies according to the ingredient list.
Saute the onion, celery, asparagus, cabbage in 2 T. coconut oil.

When onion is translucent, sprinkle veggies with the dried mushroom powder and add the stock and 1/4 c. water. Stir, cover, and simmer/steam for about 5 minutes, adding water as needed.

Stir
Simmer 1/2 hour.

Leave covered if you want soup.
Simmer uncovered to reduce liquid to a thicker consistency if you want stew.

Note: If you don't want to use a processed product, you can use carrot juice in place of the stock. Also, you can make your own creamy sauce by putting 2 cups of the soup into a blender with about 1/2 c. raw cashews or almonds and process. Add the mixture back into your soup or stew.



Serving Size: 4 servings, each 1/4 of casserole






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