StrengthBrothModerateVeganVegetarianGluten Free Optional
Shiitake Chickpea Strength Broth With Bell Pepper And Oats
A restorative broth that doubles as a light meal
15 minutes prep50 minutes cookServes 4290 kcal per serving
The Story
This broth is layered slowly. An allium base of softened garlic and onion lends comfort while a deep mushroom stock of shiitake maitake and reishi gives a savory backbone. Oats and chickpeas provide gentle density and the finishing bell pepper adds bright clarity.
A broth is both medicine and meal when constructed with intention. This recipe uses mushroom stock to bring a concentrated store of ergothioneine and beta glucans while oats and legumes nourish the gut and sustain energy.
Ingredients
- Dried Shiitake And Maitake Mixed40 grams
- Dried Reishi Slice5 grams
- Cooked Chickpeas2 cups
- Steel Cut Oats1 quarter cup
- Red Bell Pepper Diced1 medium
- Garlic Ginger Paste2 teaspoons
- Onion DicedOne small
- Mushroom Stock6 cups
- Olive Oil1 tablespoon
- Pumpkin Seeds2 tablespoons for garnish
- Sea Salt And Black PepperTo taste
Method
- 1Rehydrate dried mushrooms and reishi in hot water for fifteen minutes reserve both liquid and solids
- 2In a heavy soup pot warm olive oil then sweat diced onion and a measure of garlic ginger paste to build an allium base
- 3Add the rehydrated mushroom solids and toasted oats then pour in mushroom stock and the reserved soaking liquid
- 4Bring to a simmer and cook gently for thirty minutes to marry flavors and allow oats to soften and thicken the broth slightly
- 5Add cooked chickpeas and diced bell pepper in the last five minutes to warm through then adjust seasoning
- 6Serve hot with a scattering of pumpkin seeds and a grind of black pepper
Nutrition
Per serving
14g
Protein
38g
Carbs
8g
Fat
Calories290
Fibre8g
Sugars5g
Vitamins
Vitamin D From Mushrooms10 IU
Vitamin B34 mg
Minerals
Copper0.6 mg
Zinc2 mg
Utensils
Soup PotLarge Bowl For SoakingWooden SpoonLadleFine Sieve