Mushroom & Veggie Base for sides or addition to nutritious recipes
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Kitchen Basics Unsalted Vegetable Cooking Stock, .25 cup (Available at Ingles)Yellow Onion, 1 cup chopped to bite sizedCelery, raw, 1 cup, diced Asparagus, fresh, 1 cup, chopped to 1 inch piecesCabbage, red, fresh, 1 cup, choppedMushrooms, dried, 1 ounce pkg. ground to powder in a food processor or blender.2 T coconut oilThe 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).
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
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
Nutritional Info 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
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