Mushroom and Watercress Soup

This mushroom and watercress soup is a delicious blend of some of nature's finest immune boosting ingredients. Containing mushrooms, watercress, chilli, ginger, onion and garlic, this delicious soup is packed full of prebiotics to feed the good gut bugs in the micro biome. 

​There are numerous studies on the benefits of consuming prebiotics for gut health. One study found that eating white button mushrooms can create subtle shifts in the microbial community in the gut, which could improve the regulation of glucose in the liver, according to a team of researchers. 

Of course mushrooms offer a range of other nutritional benefits and are a good source of nutrients such as selenium which is an important antioxidant required for immune health, fertility and optimal thyroid function. Mushrooms also contain potassium, thiamine (B1), riboflavin (B2), folate (B9), pantothenic acid (B5) and niacin (B3) and a small amount of Vitamin D. 

Mushrooms are notorious immune boosters and one incredible study from the University of Western Australia found that Women who consumed at least a third of an ounce of fresh mushrooms every day (about one mushroom per day) were 64% less likely to develop breast cancer. When combined with green tea, the participants reduced their risk of developing breast cancer by 89%. 

Watercress is also a delicious immune boosting plant and one of the oldest known leaf vegetables consumed by humans. Watercress is a high nutrient density food, high in antioxidants and a rich source of Vitamin A, Vitamin C and Vitamin K which is needed for bone health. 

Onions are known to benefit gut health as they are prebiotics which feed the good gut bacteria. They are also high in fibre, antioxidants and Vitamin C. 

Garlic has a whole host of immune boosting credentials. Studies have shown that the chemical compounds found in garlic such as allicin is an effective antimicrobial able to kill a range of microorganisms responsible for infections such as the common cold. One study found that garlic might help prevent the common cold. 

Chilli's are rich in Vitamin C, Vitamin A and a range of antioxidants. Chilli's can be effective at relieving congestion from a stuffy nose. They also contain a substance called capsaicin which has been studied in relation to benefiting pain. 

This delicious soup is an immune boosting tonic, perfect for promoting a healthy microbiome and providing a good source of essential immune boosting vitamins and minerals. 

Ingredients
2 boxes of mushrooms 580g mushrooms
1 onion
1 bag of watercress 75g
1 chilli with seeds cut out
A thumb sized piece of ginger
4 garlic cloves
1 can of coconut milk
Coconut oil or olive oil

Method
Chop finely the onion and mushrooms and place in the pan. Add a large spoonful of coconut oil and fry on a low heat.
Add the coconut milk and the watercress.
Peel the ginger with a teaspoon, and chop the chilli, remove all the seeds, and peel your garlic.
​Place all the spices in a food processor until finely chopped. Place in the spices in the pan.
Adjust setting to a high heat, bring pan to the boil and then leave to simmer on a low heat.
Whizz the soup until smooth consistency. 
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Enjoy! xx