Mushroom-Grain Chowder

Vegetarian
Vegan
Dairy Free
Health score
30%
Mushroom-Grain Chowder
45 min.
8
170kcal

Suggestions

Ingredients

  •  bay leaves 
  • cup carrots chopped
  • cup celery chopped
  • 0.5 cup lentils dried
  • 0.9 ounce mushroom caps dried
  • 0.8 cup fennel bulb chopped
  • cups mushrooms fresh sliced
  • tablespoon olive oil 
  • cup onion chopped
  • 0.5 cup pearl barley uncooked
  • 0.5 teaspoon pepper 
  • 0.3 cup quinoa uncooked
  • 0.8 teaspoon salt 
  •  thyme sprigs 
  • 43.5 ounce vegetable broth canned
  • 0.5 cup water boiling
  • cups water 

Equipment

  • bowl
  • dutch oven

Directions

  1. Combine the boiling water and shiitake mushrooms in a bowl; cover and let stand 30 minutes.
  2. Drain mushrooms, reserving liquid. Discard mushroom stems; slice mushroom caps, and set aside.
  3. Heat oil in large Dutch oven over medium-high heat.
  4. Add onion and next 8 ingredients (onion through bay leaves); saut 3 minutes.
  5. Add 4 cups water and broth; bring to a boil. Cover, reduce heat, and simmer 35 minutes, stirring occasionally.
  6. Add shiitake mushrooms, fresh mushrooms, salt, and pepper; cover and simmer an additional 10 minutes.

Nutrition Facts

Calories170kcal
Protein15.79%
Fat13.64%
Carbs70.57%

Properties

Glycemic Index
41.18
Glycemic Load
3.1
Inflammation Score
-10
Nutrition Score
15.118695757959%

Flavonoids

Catechin
0.04mg
Eriodictyol
0.09mg
Apigenin
0.38mg
Luteolin
0.38mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
4.16mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:169.85kcal
8.49%
Fat:2.68g
4.12%
Saturated Fat:0.39g
2.44%
Carbohydrates:31.16g
10.39%
Net Carbohydrates:23.11g
8.4%
Sugar:4.29g
4.77%
Cholesterol:0mg
0%
Sodium:871.37mg
37.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.97g
13.95%
Vitamin A:3104.5IU
62.09%
Fiber:8.06g
32.23%
Manganese:0.62mg
31.1%
Folate:96.42µg
24.11%
Copper:0.44mg
22.2%
Phosphorus:163.15mg
16.31%
Vitamin B5:1.51mg
15.06%
Selenium:10.2µg
14.58%
Vitamin B1:0.21mg
13.77%
Magnesium:53.81mg
13.45%
Potassium:465.32mg
13.29%
Vitamin B2:0.23mg
13.25%
Vitamin B3:2.58mg
12.92%
Vitamin K:13.15µg
12.52%
Vitamin B6:0.25mg
12.43%
Iron:2.02mg
11.2%
Zinc:1.55mg
10.35%
Vitamin C:5.75mg
6.97%
Vitamin E:0.68mg
4.54%
Calcium:40.7mg
4.07%
Vitamin D:0.17µg
1.13%
Source:My Recipes