Vegan mushroom barley soup

Name: Vegan mushroom barley soup
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 5
Cuisine: Mediterranean
Ingredients: 400 g mixed mushrooms (cremini, shiitake, oyster); 150 g pearl barley; 1500 ml brodo vegetale; 15 g dried porcini mushrooms (rehydrated); 150 g cipolla; 150 g carota; 100 g sedano; 3 cloves aglio; 2 tbsp olio d'oliva; 1 tbsp salsa di soia; 1 tsp fresh thyme; 2 tbsp fresh dill

Hearty fall/winter soup — earthy mushrooms, chewy barley, dried porcini for depth. 9 g fiber, freezes for weeks.

⏱ 65min✂ 15prep.👤 5porz.🧊 5dfrigo260kcal9 gP42 gC6 gF

VeganoVegetarianomediterraneo📦 Meal prep❄ Da congelare

Micro per porzione

% dell'assunzione giornaliera adulto (FDA/EFSA media)

Ferro
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Calcio
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B12
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Omega-3
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Zinco
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Questa ricetta ha B12 trascurabile. I vegani dovrebbero integrare B12 separatamente (l'unico nutriente che le piante non forniscono in modo affidabile).

Ingredienti

•400 g mixed mushrooms (cremini, shiitake, oyster)
•150 g pearl barley
•1500 ml brodo vegetale
•15 g dried porcini mushrooms (rehydrated)
•150 g cipolla
•150 g carota
•100 g sedano
•3 cloves aglio
•2 tbsp olio d'oliva
•1 tbsp salsa di soia
•1 tsp fresh thyme
•2 tbsp fresh dill

Passi

1.Rehydrate porcini in 200 ml hot water 15 min. Reserve the liquid, chop the mushrooms.
2.Heat oil in a heavy pot, sweat onion + carrot + celery 8 min.
3.Add minced garlic, fresh mushrooms (sliced), cook 8 min until they release and reabsorb their water.
4.Stir in barley, soy sauce, thyme, chopped porcini.
5.Pour in broth + porcini liquid (strained). Bring to boil, then simmer 40 min covered until barley is tender.
6.Stir in fresh dill, season with salt + pepper.

Traduzione in corso — versione inglese mostrata.