Printer friendly version
return to recipes

Shiitake Mushroom Seaweed Soup

Try this delicious combination of seaweed and shiitake mushrooms to add an extra boost of minerals to your Healthiest Way of Eating. Enjoy!

Prep and Cook Time: 30 minutes Ingredients: 6 whole dried medium shiitake mushrooms 6 cups warm water 4 medium-sized pieces wakame seaweed 1 medium onion, quartered and sliced thin 3 medium cloves garlic, chopped 2 TBS minced fresh ginger 2 TBS dry vegetable stock powder 2 TBS chopped dulse seaweed 2 TBS soy sauce 1 TBS rice vinegar 3 TBS minced scallion greens for garnish salt and white pepper to taste

Directions:

1. Rinse mushrooms and wakame and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
2. Heat 1 TBS mushroom-seaweed water in medium-sized soup pot. Add onion and Healthy Sauté over medium heat for about 5 minutes stirring frequently. Add garlic and ginger and continue to sauté for another minute.
3. When mushrooms and wakame are soft, slice the mushrooms thin and chop the seaweed. Cut out stems when slicing mushrooms and discard. Add to soup pot along with soaking water, and 4 more cups of water and dry vegetable stock. Bring to a boil on high heat.
4. Add dulse.
5. Once it returns to a boil, reduce heat to medium and simmer uncovered for about 10 minutes. Season with soy sauce, rice vinegar, salt, and pepper. Add minced scallion and serve.

   Serves 4

   Serving Suggestions: Serve with

   • Chinese Cabbage Salad

Healthy Cooking Tips:

For an extra boost in flavor and nutrition, you might try making this soup adding one tablespoon of miso at the end. If you do so, substitute it for the soy sauce.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Shiitake Mushroom Seaweed Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Shiitake Mushroom Seaweed Soup 1.00 serving 78.53 grams 48.17 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 19.96 mcg 24.9 9.3 excellent manganese 0.36 mg 18.0 6.7 very good folate 44.80 mcg 11.2 4.2 very good tryptophan 0.03 g 9.4 3.5 very good magnesium 35.25 mg 8.8 3.3 good vitamin C 5.05 mg 8.4 3.1 good vitamin B2 (riboflavin) 0.13 mg 7.6 2.9 good vitamin B3 (niacin) 1.49 mg 7.5 2.8 good dietary fiber 1.64 g 6.6 2.5 good phosphorus 56.70 mg 5.7 2.1 good protein 2.63 g 5.3 2.0 good iron 0.94 mg 5.2 2.0 good copper 0.10 mg 5.0 1.9 good chromium 5.72 mcg 4.8 1.8 good vitamin B6 (pyridoxine) 0.09 mg 4.5 1.7 good calcium 43.24 mg 4.3 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Shiitake Mushroom Seaweed Soup

Send this page to a friend...