This soothing mushroom soup with caramelised onions offers the perfect balance of earthy richness and tangy sweetness. It’s a great way to warm up after a cold run, and it’s packed with minerals and phytonutrients to aid recovery and support the immune system. It’s also high in fibre. Because this dish is made without butter or cream it’s light on calories, but it’s still exceptionally tasty and surprisingly satisfying.
Why is this good for runners?
Onions are high in the antioxidant quercetin, which has been shown to support respiratory health and healthy blood pressure.
Shiitake mushrooms are rich in the antioxidant selenium. They also contain lentinan, which is used to help fight cancer.
Miso is rich in the antioxidant minerals zinc, copper and manganese. This fermented soybean extract is also good for the gut, supporting healthy microbes.
Nutrition: 148 calories, 16g carbohydrate, 3g fibre, 3.5g protein, 8.5g fat
15g dried porcini mushrooms
150g thinly sliced shiitake mushroom caps
60g thinly sliced chanterelle mushrooms
3 tbsp extra virgin olive oil
3 large onions, sliced into thin rings
3 garlic cloves, minced
3 tbsp mirin
¼ tsp sea salt
½ tsp dried thyme
1 litre vegetable stock
Freshly ground pepper
3 tbsp sweet white miso paste dissolved in 250ml water (we used Clearspring, £4.49 for 250g)
1. Reconstitute the dried porcini mushrooms by soaking them in 250ml of hot water for 20 minutes. When they’re ready, remove and slice them, but save the water. Wipe the shiitake and chanterelle mushrooms with a damp sponge to remove dirt. Take off and discard the stems from the shiitakes and slice the caps into thin strips. Next, chop the chanterelles into 0.5cm slices.
2. In a large frying pan, sauté the onions in olive oil over a medium heat until evenly browned (about 10 minutes). Add the garlic and mirin and sauté for another couple of minutes. Add the mushrooms and sauté until they’re evenly browned (about seven minutes). To avoid sticking, deglaze the pan with water, one tablespoon at a time, as needed. Stir in the salt and thyme, remove from the heat and transfer the mixture to a medium heavy-based saucepan or hob-friendly casserole dish.
3. Strain the liquid from the soaked porcini and add to the saucepan or casserole dish, along with the vegetable stock and plenty of pepper. Simmer for five minutes, then remove from the heat. Purée briefly with a handheld blender to thicken, but leave most of the mushroom pieces whole. Allow the soup to cool slightly before stirring in the miso mixture. Serve warm. If you aren’t going dairy-free, sprinkle some grated Parmesan or cheddar on top for a hit of added flavour and texture.