Hearty Mushroom, Farro & Ginger Soup {Whole Grains Challenge}

There are no “if”s, “and”s or “but”s about it – you have to make this hearty vegan Mushroom, Farro and Ginger Soup. The flavors are not to be missed! 247 calories and 4 Weight Watchers Freestyle SP. Thank you to Bob’s Red Mill for helping me to share this recipe with you.

Great job to all of our challengers on making it to Week 4 of the Healthy New Year 6-Week Challenge! Liz and I are excited that so many of you (over 600 now!) are sharing your experiences and asking questions on our challenge Facebook page. Come on over! It’s not too late to join. If you’re not here for the challenge, scroll down for this must-make soup recipe.

In the past weeks, we’ve covered hydration, exercise and portion control.

The Week 4 challenge is something that my family lives, breathes and eats every day: Adding Whole Grains.

Here is where I might insert a rags to riches/white bread to whole grains story, but to be honest, I grew up in a household where we only ate whole wheat bread (“brown bread” in Canada) and whole grain cereals.

As soon as they became available in the mainstream stores, my mum introduced us to brown rice, quinoa, whole wheat pasta and so on. Now the grocery store aisles are a whole grain lover’s paradise…brown rice of every variety, farro, freekeh, wheat berries, spelt. If you’ve ever checked out the section of Bob’s Red Mill products, you know what I mean. Just take a look at their range of whole grains. Your mind will be blown. So many to try, so little time!

There’s something about that nutty flavor and hearty texture, but that’s not the only reason that we love whole grains. If I had a dollar for every healthy benefit that whole grains offer…well, I’d go out and buy more of them!

Let’s start with the fiber. Look at the nutritional information of farro, buckwheat or any other whole grain and you’ll start to feel healthier just by holding the package. Not only can fiber reduce blood cholesterol levels, but it is has the awesome effect of making you feel full. So, if you’re working on portion control, including whole grains in your meals is a great way to go. Fill up on the fiber-filled healthy foods so that you are less likely to crave the so-called “empty” calories (in other words, the junk food).

Whole grains are also rich in iron and B vitamins. Whenever I check out my iron intake in the MyFitnessPal app, I am often low in iron. That’s my cue to work more iron-rich foods into my diet, and whole grains are a great place to start. One of the benefits of B vitamins are kick-starting the metabolism. As every birthday passes, I hear the gears of my metabolism grinding to a sluggish crawl. Bring on the whole grains, I say!

The recipe:

At the risk of patting myself on the back too enthusiastically, I have to say that this vegan soup is unbelievably good. It’s rich and earthy form the dried porcini mushrooms (found in the produce section of most supermarkets), hearty from the simmered, slightly chewy farro and comforting from the fresh ginger and soy sauce-laced broth. The rice vinegar and parsley add a hit of brightness to this satisfying soup.

And guess what? Just one cup of this soup contains 6.7 grams of fiber and 7.6 grams of protein. A power house of health!

If you are refrigerating any leftovers for the next day, the farro will soak up most of the liquid. So, just add some extra vegetable broth when reheating the soup.

Some of my favorite whole grain recipes include my Hearty Chicken Stew with Butternut Squash & Quinoa, Lean Bison & Barley Soup and Easy Cilantro Lime Brown Rice.

Be sure to head over to Liz’s blog to read about her take on whole grains and check out her amazing Freekeh with Tahini, Chickpeas and Pomegranate. Now that’s a recipe I need to try!

Hearty Mushroom, Farro & Ginger Soup {Vegan}

There are no "if"s, "and"s or "but"s about it - you have to make this hearty vegan Mushroom, Farro and Ginger Soup. The flavors are not to be missed! 247 calories and 4 Weight Watchers Freestyle SP

4.84 from 6 votes

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Course: Entrees, Soups

Cuisine: American

Keyword: Healthy Dinner Recipes, Vegan, Vegetarian

Prep Time: 20 minutes

Cook Time: 55 minutes

Total Time: 1 hour 15 minutes

Servings: 4 Servings

Calories: 247kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

• 1/2 ounce dried porcini mushrooms
• 3/4 cup boiling water
• 2 teaspoon olive oil divided
• 1/2 medium onion chopped
• 3 carrots cut into half-circles
• 2 tablespoons minced fresh ginger
• 3 garlic cloves minced
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon ground pepper
• 1/4 teaspoon salt
• 1 pounds crimini or baby Bella mushrooms, thinly sliced
• 2/3 cup Bob's Red Mill farro
• 5 cups vegetable broth*
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1/4 cup minced flat-leaf parsley

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Instructions

• Place the porcini mushrooms in a medium bowl and pour the boiling water over top. Soak for 20 minutes. Remove the mushrooms and chops. Strain the liquid through a sieve set over a bowl. Reserve the liquid.
• Lightly coat a large saucepan with cooking spray. Heat 1 teaspoon of olive oil.
• Add the onion, carrots and ginger. Cook, stirring occasionally, until just tender, about 3 minutes.
• Stir in the garlic, red pepper flakes and salt and cook for 1 minute.
• Add the remaining 1 teaspoon of olive oil to the saucepan. Add the crimini mushrooms and cook until the mushrooms are tender, 4 to 5 minutes. Stir in the porcini mushrooms.
• Stir in the farro and cook for 2 minutes. Add the reserved porcini mushroom liquid and vegetable broth, bring to a boil and simmer until the farro is tender, about 45 minutes.
• Add the soy sauce, rice vinegar and parsley. Serve.

Notes

Weight Watchers Points: 4 (Freestyle SmartPoints), 6 (Points+)
*If you're watching your sodium intake, opt for low sodium broth.
When reheating the leftovers, add extra vegetable broth.

Nutrition

Serving: 1.25Cups | Calories: 247kcal | Carbohydrates: 42.4g | Protein: 10.8g | Fat: 3.4g | Saturated Fat: 0.3g | Sodium: 1313.6mg | Fiber: 9.1g | Sugar: 7.2g

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.