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Ricette
Vegan mushroom barley soup Vegano Vegetariano mediterraneo 📦 Meal prep ❄ Da congelare
Hearty fall/winter soup — earthy mushrooms, chewy barley, dried porcini for depth. 9 g fiber, freezes for weeks.
g
⏱ 65 min ✂ 15 prep. 👤 5 porz. 🧊 5frigo
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 • 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. Micro per porzione
% dell'assunzione giornaliera adulto (FDA/EFSA media)
2 tbsp olio d'oliva
• 1 tbsp salsa di soia
• 1 tsp fresh thyme
• 2 tbsp fresh dill 13%
⚠ Questa ricetta ha B12 trascurabile. I vegani dovrebbero integrare B12 separatamente (l'unico nutriente che le piante non forniscono in modo affidabile).
Traduzione in corso — versione inglese mostrata.
Vegan mushroom barley soup · Volya