Vegetarian

Wild mushroom broth recipe

This wild mushroom broth recipe is perfect when you’re looking for a nutritious lunch.

Fragrant, woody mushrooms are hard to resist. Not only are they brimming with earthy flavours, but they’re also a good source of potassium, selenium and vitamin B, they are a great health food. The only plant-based source of vitamin D, mushrooms, just like human skin, produce this vital vitamin when exposed to sunshine. Vitamin D is essential for maintaining bone density, thus reducing the risk of fracture, arthritis and osteoporosis. It also plays a key role in strengthening the immune system and has been associated with reduced risks of a variety of common diseases, including heart disease, cancer, diabetes and depression.

While this mushroom broth is only light, it tastes delicious alongside a slice of crusty sourdough. Perfect for mopping up any leftover broth! Sourdough is our preferred type of bread. It’s naturally fermented, meaning the tough outer shell of the grain is broken down before we eat it. This makes it easier to absorb and is gentler on our gut.

Discover more delicious recipes from Liz Earle Wellbeing

Wellbeing Wisdom

Mushrooms are one of the few plant foods that can be rich in vitamin D, but only if they’ve been grown in sunlight. If you’re unsure how yours were grown, simply top up their vitamin D content by placing mushrooms on a sunny windowsill.

Ingredients

3 tbsp light olive or coconut oil
3-4 garlic cloves, finely chopped
2cm of root ginger, finely chopped
1 stick of lemongrass, bashed
3 tsp turmeric powder
1 red chilli, finely chopped
200g mixed wild mushrooms, roughly chopped
1.2 litres vegetable stock
1⁄2 lemon
70g soba noodles (or medium egg noodles)
2 spring onions, finely chopped
Handful of fresh coriander or parsley
Salt and pepper

Method

Heat the oil in a deep pan and sauté the garlic, ginger, chilli and whole lemongrass for a few minutes until they start to soften. Add in the turmeric powder and mixed mushrooms, and let it cook for up to 5 minutes, stirring well.
Remove the lemongrass from the pan before pouring in the vegetable stock and squeeze in the juice from the lemon. Let it all simmer for around 10 minutes, adding more stock if you want slightly more liquid.
Add in the noodles for a further 5-6 minutes (or according to packet) of cooking. Season well with salt and pepper, and serve with spring onions and coriander or parsley.

NOTE If you prefer a clearer soup, cook the soba noodles separately in a pan of boiling water for 4 minutes, drain and then add into the broth for the final minute of cooking.