This soup is for mushroom maniacs, although if you’re on the fence about them, I guarantee this soup will sway you! There’s simply no taste in the culinary world that mimics mushrooms, and that flavor is backed up by a host of health-supportive properties. Between the shiitakes, the barley, and the rich broth, this is a warming meal in a bowl. Since the barley must soak overnight, you’ll need to plan ahead.

　　

Ingredients

serves 6

　　1/2 cup pearl barley

　　Juice of 1 lemon

　　2 tablespoons extra-virgin olive oil

　　1 small onion, diced

　　1/2 teaspoon sea salt

　　1 1/2 cups peeled and finely diced carrots

　　1 1/2 cups finely diced celery

　　1 parsnip, peeled and diced small

　　1/4 pound white mushrooms, thinly sliced

　　1/4 pound shiitake mushrooms, thinly sliced

　　2 cloves garlic, minced

　　1/4 teaspoon dried oregano

　　1/4 teaspoon dried thyme

　　1/4 teaspoon ground caraway

　　Pinch of freshly ground pepper

　　9 cups Pasture Beef Bone Broth (page 56) or Magic Mineral Broth (page 54)

　　1/4 cup loosely packed chopped fresh parsley

　　

Step 1

Place the barley in a pan or bowl with the lemon juice and water to cover and soak overnight, or for at least 8 hours.

　　

Step 2

Drain and rinse the barley.

　　

Step 3

Heat the olive oil in a soup pot over medium-high heat, then add the onion and 1/4 teaspoon of the salt and sauté until golden, about 3 minutes. Add the carrots, celery, and parsnip and sauté for 3 minutes more. Add the white mushrooms, shiitake mushrooms, garlic, oregano, thyme, caraway, pepper, and barley and sauté for 3 to 4 minutes, until the mushrooms release their juices. Pour in 1 cup of the broth to deglaze the pot and cook until the liquid is reduced by three-quarters.

　　

Step 4

Add the remaining 8 cups broth and bring to a boil, then lower the heat and simmer for 20 minutes.

　　

Step 5

Stir in the the remaining 1/4 teaspoon salt and the parsley, then do a FASS check. You may want to add just a spritz of fresh lemon juice.

　　

Variation

Step 6

If you choose the vegetarian option for this soup, using Magic Mineral Broth, you may want to include some roasted portobello mushrooms to add some heft. Preheat the oven to 425°F. Cut 2 portobello mushrooms into 1/4-inch slices and toss with 1 tablespoon of olive oil, 1 teaspoon of balsamic vinegar, 1/4 teaspoon of salt, and a few grinds of black pepper. Arrange them in a single layer on a baking sheet and roast for 15 minutes. Once they’re cool enough to handle, chop the portobellos into bite-size pieces. Stir them into the soup when you add the parsley.

　　

rebecca’s notes

Step 7

If you have leftover soup, you’ll find that it has much less broth, as barley loves to expand in liquid. Keep an extra cup or two of broth on hand to add when you reheat the leftovers.

　　

storage

Step 8

Store in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months.

　　

nutrition information

Step 9

(per serving)

　　

Step 10

Calories: 230

　　

Step 11

Total Fat: 5.4g (0.8g saturated, 3.4g monounsaturated

　　

Step 12

Carbohydrates: 42g

　　

Step 13

Protein: 6g

　　

Step 14

Fiber: 9g

　　

Step 15

Sodium: 460mg

　　

CULINARY RX

Step 16

Science has discovered that many edible mushrooms have potent anticancer properties. Take shiitakes, which have anti-tumor, cholesterol-lowering, and virus-inhibiting effects. And one of those active ingredient, lentinan, is part of a larger family of complex sugar molecules known as beta-glucans, which may also kick-start the immune system.

　　Excerpted from The Cancer Fighting Kitchen, copyright 2017 by Rebecca Katz and Met Edelson. Published with permission by Ten Speed Press.