Even if kids pick them out, much of the mushrooms' immune-building benefits are steeped in the soup. Ingredient tips: Chipotle peppers in adobo sauce and roasted Hatch chilies come in small cans, often already chopped. Use corn chips with sesame seeds for extra calcium.
Wheat-free, soy-free, nut-free, dairy-free
- 3 tablespoons avocado oil, or any high-heat oil
- 2 medium onions, coarsely chopped
- 8 whole cloves garlic
- 1 (28-ounce) can low-sodium tomatoes diced or crushed
- 1 (28-ounce) can low-sodium roasted diced tomatoes
- 8 cups low-sodium vegetable broth
- 7 cups sliced shiitake mushrooms stems removed
- Avocado chunks
- Spinach, thinly sliced
- Chipotle peppers in adobo sauce, or roasted Hatch chilies, finely chopped
- Goat cheese optional
- Corn tortilla chips crumbled
- Heat oil over medium heat in a large, heavy pot or Dutch oven. Add onions and garlic and cook for about 10 minutes. If mixture gets dry, add a little water and stir occasionally. Cool a few minutes.
- Working in batches, purée tomatoes in a food processor with onion-garlic mixture. Return to pot. Add broth and bring to a boil. Reduce heat and add mushrooms. Simmer 30 minutes or more (flavors will blend more the longer it simmers).
- When ready to serve, place desired amounts of avocado, spinach, peppers, and goat cheese in bowls and ladle soup over all. Top with crumbled chips
Amount Per Serving
% Daily Value*
Cholesterol 10mg 3%
Sodium 660mg 28%
Total Carbohydrates 24g 8%
Dietary Fiber 5g 20%
Protein 8g 16%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (with 2 tablespoons avocado, 1/4 cup spinach, 1/2 teaspoon chipotle, 11/2 tablespoons goat cheese, and 4 chips): 225 cal, 46% fat cal, 12g fat, 4g sat fat, 10mg chol, 8g protein, 24g carb, 5g fiber, 660mg sodium