Ingredients
- mushrooms 250 g
- onion 30 g
- potato 40 g
- yogurt 40 g
- oil 3 g
- water 330–350 ml
- salt, pepper
Instructions
- Finely chop the onion and sauté it in the 3 g of oil with a splash of water, until it becomes translucent. This process releases the beneficial sulfur compounds without burning the fat.
- Add the sliced mushrooms and potato cut into small cubes (to shorten cooking time). Continue to sauté for a few minutes until the mushrooms release their liquid.
- Pour the water (330-350 ml) and add a pinch of salt. Let everything simmer over medium heat for approximately 15-20 minutes, until the potato is well cooked.
- Use an immersion blender to transform the mixture into a fine and smooth soup.
- After turning off the heat and the soup has cooled slightly, incorporate the yogurt and freshly ground pepper. The yogurt will provide creaminess and a slightly acidic note that enhances the mushroom flavor.
Mushrooms are a rare and valuable source of polysaccharides and specific antioxidants, such as ergothioneine, which protect cells against oxidative stress. Although they have few calories, they offer high satiety due to their cellular structure rich in fiber that slows gastric emptying.
I chose to include a small amount of potato to achieve that velvety texture through natural starch release, eliminating the need for flour or heavy cream. The yogurt added at the end not only balances macronutrients with extra protein but also preserves the bioavailability of vitamins sensitive to prolonged boiling. Black pepper is not just for taste; it stimulates digestive enzymes, ensuring optimal absorption of nutrients from this soup dense in minerals such as potassium and selenium.
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