Shiitake mushrooms and ginger have been found to enhance the protective functions of our immune system. The phytonutrients, antioxidants, and fibers in vegetables used in the stew, are also responsible for their health, healing and immune-modulating properties. The immune response is much lower in people who have diabetes so they are more susceptible to getting infections. So a bowl of this low caloric mushroom ginger stew may help to boost their immune response and also fill them up before their main meal.
Prep time: 15 mins
Cooking time: 25 mins
Recommended portion size: 1serve
|Mushrooms (shiitakes), finely chopped||75g|
|Carrot, finely chopped||40g|
|Spring onion, chopped||½ cup- 50g|
|Baby spinach, chopped||1 cup – 30g|
|Ginger, grated||1 tbsp-6g|
|Soy sauce||1 tsp.- 5ml|
|Rice wine vinegar||3ml|
|Chili flakes||½ tsp.|
|Vegetable broth or Chicken broth||900ml|
|Parsley/ Cilantro, chopped||1 tbsp.|
Set a soup pot over medium heat. Add the oil. Once hot, add the spring onions. Sweat for 2 minutes until softened.
Add the mushrooms, carrot, and broth. Cover and bring to a boil.
(We can also use button mushrooms instead of shiitake ones)
Lower the heat to medium-low and add in the ginger, soy sauce and vinegar.
Did you know?
The amount of bioactive compounds in shiitake mushrooms is not fixed, it depends on how and where the mushrooms are grown, stored, and prepared
Let it simmer around 15 minutes.
Add the spinach, cook for another 5 minutes.
Before serving, adjust the salt and spice it up with hot chili flakes and fresh chopped parsley/cilantro.
Nutritive value /serve