Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories140.4 kcal (7%)
Total Fat1.4 g (2%)
Carbs29.5 g (11%)
Sugars7.4 g (8%)
Protein5.8 g (12%)
Sodium160.6 mg (8%)
Fiber5.6 g (20%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
½ cupdry farro
quinoa or other intact whole grain
¼ cupcelery
diced
¼ cupcarrot
diced
¼ cuponion
diced
1 tablespoonginger
sliced
2 ½ cupsshiitake mushrooms
maitake mushrooms, or nebrodini bianco, or any wild/exotic mushroom, washed and sliced
5 cupslow sodium vegetable stock
or no-salt-added
2 sprigsrosemary
1star anise
2 tablespoonsfresh lemon juice
1 pinchcayenne pepper
Instructions
Step 1
In a soup pot, place farro, celery, carrot, onion, ginger, mushrooms, 5 cups of the vegetable stock, rosemary and star anise. Simmer for 20 minutes or until farro and mushrooms are tender, stirring occasionally. Remove rosemary and anise.
Step 2
If the soup seems too thick, add more vegetable stock until it achieves desired consistency. Season with cayenne pepper and lemon juice.
Step 3
Note:
Step 4
Cauliflower rice may be substituted for the farro or other whole grain. Use 1 1/2 cups.
Step 5
Star anise is a dried, star-shaped dried spice that is popular in Chinese and Vietnamese cuisine. It provides a flavor similar to anise or licorice. A 1/2 teaspoon of Chinese Five Spice Powder or 1/4 teaspoon of fennel seeds may be substituted.
Notes
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