Mussel Soup

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

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Ingredients

2 tbsp olive oil 30 mL
4 green onions/scallions
2 cloves garlic, chopped
1 kg mussels 67 units
1/2 cup white wine 125 mL
1 stalk celery, julienne cut 70 g
1 carrots, julienne cut 100 g
1 yellow or red sweet peppers, julienne cut 200 g
1 1/4 cup fish broth, or vegetable 310 mL
1 2/3 cup unsweetened coconut milk 420 mL
1 tsp curry powder 3 g
1 pinch paprika 0.1 g
1 potatoes, diced into cubes 200 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp Italian parsley, fresh, chopped [optional] 5 g

Method

  1. Heat 1 tablespoon (15 ml) of olive oil in a saucepan, add green onions and garlic and cook over medium heat until transparent.
  2. Add mussels and pour in the white wine. Season with salt and pepper. Cover and bring to a boil. Let it steam until the shells open.
  3. Remove mussels from the shells, keep warm and preserve the cooking juice. Pass it through a fine strainer.
  4. Pour the remaining oil in another saucepan and sweat the julienned vegetables. Pour in the mussel cooking juice, broth and coconut milk.
  5. Season with salt and pepper and add curry powder and paprika. Cook for a few minutes.
  6. Add diced potatoes. Once the potatoes are cooked, add the mussels.
  7. Check the seasoning and garnish the bowls with parsley before serving.

Observations

Coconut milk can be replaced by a vegetable cream.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

520

Fat

34 g

53 %

Saturated 24 g
+ Trans 0 g

120 %

Cholesterol

40 mg

Sodium

580 mg

24 %

Carbohydrate

27 g

9 %

Fibre

4 g

15 %

Sugars

8 g

Net Carbs

23 g

Protein

24 g

Vitamin A

52 %

Vitamin C

175 %

Calcium

10 %

Iron

59 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Meat and Alternatives 2
Fats 6
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Shellfish | Main courses/Entrées | High Iron | High Vitamin D

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