Mushroom and Delicata Squash Soup with Farro
A study of more than 600 adults over age 60 in Singapore showed that mushroom eaters enjoyed a cognitive edge—a 50% reduced risk of mild cognitive impairment (an early stage of dementia) if they consume at least 2 half-cup servings each week. All the cultivated mushrooms analyzed—oyster, golden, shiitake, white button, and dried mushrooms—were shown to give the same degree of neuroprotection. provide two powerful antioxidants—ergothioneine and glutathione—linked to better cognition with age.
The good news is that common mushrooms from the grocery store, like white button mushrooms, possess just as much brain-boosting nutrition as the fancier maitake, lion’s mane, and shiitake. As we get older, we absorb less ergothioneine from our foods. Keeping mushrooms on regular rotation in your diet will ensure your brain can benefit from their actions.
Wild mushrooms, like the porcini found In northern Italy, have also been associated with less dementia. Dr. Robert Beelman, professor emeritus at Penn State, has observed that Italians who eat more of these mushrooms have less neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease.
What better way to enjoy mushrooms than in a soup? This brothy yet hearty soup is loaded with contrasting textures and flavors, thanks to chewy farro, meaty mushrooms, and tender delicata squash. Stirring miso paste into the warm broth just before serving accentuates the umaminess of the mushrooms, while providing gut- and brain-healthy probiotics. Farro is a whole grain that looks like brown rice when cooked, but has a more complex, nutty flavor. Plus, farro exceeds brown rice in brain health nutrients, with more protein, fiber, B vitamins, magnesium, and zinc. Be sure to buy semi-pearled farro for this soup, which cooks in around 20 minutes.
The prep goes unusually quickly thanks to delicata’s tasty skin. Unlike other winter squashes, delicata skin cooks up tender and sweet. Plus, the peel is dense in nutrients and adds another layer of flavor. Other types of squash work well here—like butternut, honeynut, or acorn—peeled and cut into same-size pieces.
Prep Time | 10 minutes |
Cook Time | 25 minutes |
Servings |
|
- 2 tablespoons extra virgin olive oil
- 2 large celery stalks finely chopped (about ¾ cup), leaves torn and reserved for garnish
- 2 large shallots finely chopped (about ⅔ cup)
- 1 teaspoon kosher salt divided
- 2 large garlic cloves coarsely chopped (about 1 tablespoon)
- ½ teaspoon freshly ground black pepper
- 1 pound mixed fresh mushrooms such as cremini, button, maitake, oyster, and shiitake, trimmed and roughly chopped (about 6 cups total)
- 1 medium medium delicata squash halved lengthwise, seeded, and cut into half moons
- ½ cup semi-pearled farro
- 8 cups vegetable stock or water
- 2 tablespoons white miso paste
- 1 large lemon juiced and zested
- Flaky salt optional
Ingredients
|
|
- Heat the oil over medium heat in a large pot. Add the celery, shallot, and ½ teaspoon each salt and pepper. Cook over medium heat, stirring often, until the vegetables are soft and translucent, 8 to 10 minutes. Stir in the garlic and cook for 1 minute more.
- Add the mushrooms and cook, stirring occasionally, until soft and starting to soften and release their liquid, 6 to 8 minutes. Stir in the squash, farro, stock, and the remaining ½ teaspoon salt. Bring to a boil, then reduce to a simmer and cook until you can easily pierce the squash with the tip of a knife and the farro is tender but chewy, 20 to 25 minutes.
- Use a fork to stir 2 tablespoons of the warm broth with the miso paste in a small bowl to make a smooth paste. Stir the miso mixture, lemon juice and zest into the soup. Continue to cook until warmed through.
- Divide the soup between bowls and sprinkle with the celery leaves and flaky salt, if using, plus more fresh ground black pepper, if you like.
When shopping for celery, choose stalks with lots of leaves to garnish the soup.
Store in the refrigerator, tightly covered, for up to 3 days, or freeze for up to 3 months. The soup will thicken over time; thin with water or broth when reheating.
Leave a Reply