Mushroom Soup with Garlic and Leeks

By Ms. Lizz

  • 1 tbsp olive oil

  • 2 fresh leeks , thinly sliced

  • 3 medium garlic cloves , peeled and minced

  • 3 cup fresh mushroom slices , or 3 (8-ounce) cans with liquid

  • 1/2 oz instant mushroom soup, dry packet (optional)

  • 1/4 tsp black pepper

  • 1 tbsp soy flour

  • 7 cup water

  • 1/4 cup soy milk , mixed with a 1/4 cup of water

  • 1 cup cooked barley (optional)

  1. In a medium soup pot, prepare leeks and garlic the Enlitened way (see step 4). Add mushrooms, seasoning and liquid. Bring to a boil then simmer on medium heat for 25-30 minutes.

  2. Let soup cool. Fish out a few mushrooms for garnish, then sprinkle with soy or regular flour and blend with an immersion blender or process in food processor with knife blade.

  3. Boil soup on high heat for 1 minute. Turn off heat and add soy milk (and barley, if desired), then stir. Make sure not to boil after adding the soy milk, so that it does not curdle. Return unblended mushrooms for garnish.

  4. To prepare leeks and garlic - Heat 2 tablespoons of oil together with the cooking spray in a large non-stick skillet over medium heat for a few seconds. Add the leeks and onions; stir and lower heat. Cook until the leeks and onions start to brown. Stir occasionally. Add 3 cloves garlic (peeled and minced) and water; the mixture will start to brown. Cook another few minutes, scraping the bottom of the pan so that nothing sticks.

Nutritional Facts

Makes 6 servings
Amount Per Serving
Calories 58.4
Total Carbs 6.4g
Dietary Fiber 1.1g
Sugars 1.8g
Total Fat 2.9g
Saturated Fat 0.4g
Unsaturated Fat 2.5g
Potassium 0mg
Protein 1.9g
Sodium 19.4mg
Dietary Exchanges
1/2 Fat
1 Vegetable

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