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Shiitake Mushroom Seaweed Soup
Try this delicious combination of seaweed and shiitake mushrooms to add an extra boost of minerals, especially iodine, to your Healthiest Way of Eating. Enjoy!
Shiitake Mushroom Seaweed Soup Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Rinse mushrooms and wakame and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
  2. Heat 1 TBS mushroom-seaweed water in medium-sized soup pot. Add onion and Healthy Sauté over medium heat for about 5 minutes stirring frequently. Add garlic and ginger and continue to sauté for another minute.
  3. When mushrooms and wakame are soft, slice the mushrooms thin and chop the seaweed. Cut out stems when slicing mushrooms and discard. Add to soup pot along with soaking water, and 4 more cups of water and dry vegetable stock. Bring to a boil on high heat.
  4. Add dulse.
  5. Once it returns to a boil, reduce heat to medium and simmer uncovered for about 10 minutes. Season with soy sauce, rice vinegar, salt, and pepper. Add minced scallion and serve.
Serves 4

Serving Suggestions: Serve with


Nutritional Profile

Shiitake Mushroom Seaweed Soup
1.00 serving
(78.53 grams)
Calories: 48

NutrientDRI/DV

 vitamin K22%

 chromium16%

 manganese16%

 folate11%

 copper11%

 vitamin B210%


 magnesium8%


 vitamin C7%

 fiber6%

 protein5%



 iron5%

 biotin4%


 calcium4%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Shiitake Mushroom Seaweed Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Shiitake Mushroom Seaweed Soup
1.00 serving
78.53 grams
Calories: 48

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 19.96 mcg 22 8.3 excellent
chromium 5.72 mcg 16 6.1 very good
manganese 0.36 mg 16 5.8 very good
folate 44.80 mcg 11 4.2 very good
copper 0.10 mg 11 4.2 very good
vitamin B2 0.13 mg 10 3.7 very good
vitamin B3 1.49 mg 9 3.5 very good
magnesium 35.25 mg 8 3.1 good
phosphorus 56.70 mg 8 3.0 good
vitamin C 5.05 mg 7 2.5 good
fiber 1.64 g 6 2.2 good
vitamin B6 0.09 mg 5 2.0 good
protein 2.63 g 5 2.0 good
iron 0.94 mg 5 2.0 good
molybdenum 2.25 mcg 5 1.9 good
calcium 43.24 mg 4 1.6 good
biotin 1.29 mcg 4 1.6 good
vitamin B1 0.05 mg 4 1.6 good
pantothenic acid 0.20 mg 4 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Shiitake Mushroom Seaweed Soup

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