Creamy Mushroom & Leek Soup: A Culinary Approach to Immune Support

April 11, 2024 | Dr. Silvana Jakupovic, ND

The culinary delight of Creamy Mushroom & Leek Soup is not merely a feast for the palate but a nourishing concoction that significantly benefits the immune system, especially during the colder seasons. This soup offers gustatory pleasure while serving as a comforting balm for the soul and a bolster for the body's immune defences. 

As the season's chill approaches, this recipe distinguishes itself with its rich flavours, embodying the warmth and comfort akin to a cozy embrace on a brisk winter day. Furthermore, it incorporates many ingredients known for their supportive effects on the immune and digestive systems, thus providing a culinary defence against the prevalent cold and flu season.

 

Jump to Recipe ⤵

 

The Health Benefits of Mushroom Soup

Turkey Tail Mushroom (Trametes versicolor)

The Turkey Tail mushroom is utilized extensively within traditional medicinal practices, especially as a natural aid for immune health [1]. This functional mushroom contributes to gastrointestinal health by fostering a beneficial bacterial environment and is endowed with antioxidants that mitigate cellular damage [2,3]. 

The mushroom supplement DEFEND Now by Eversio Wellness is a concentrated mushroom extract, delivering a Crude Quantity Equivalent of 12,000 mg of Turkey Tail mushroom fruiting bodies. This formulation is devoid of fillers or growing substrates, ensuring optimal efficacy and rapid assimilation of immune defence benefits, especially significant during the cold season and for gastrointestinal health support.

Immune-Boosting Mushroom Compounds

Beta-glucans and polysaccharide peptides (PSP) derived from Turkey Tail mushrooms are instrumental in immunomodulation. They play a critical role in stimulating and activating T cells, alongside mitigating inflammation, thereby contributing to a more responsive and balanced immune system [4].

Shiitake mushrooms help to fortify the immune system, regulate blood pressure, and offer anti-inflammatory benefits, contributing to overall health and disease resistance [4].

Oyster mushrooms are known for their high ergothioneine content, a potent intracellular antioxidant. Oyster mushrooms support healthy aging and may play a role in cholesterol and blood sugar regulation, showcasing a multifaceted approach to health maintenance [4].

Prebiotic Contributions from Leeks and Onions

The prebiotics from leeks and onions are pivotal in nurturing a healthy gut microbiota, which is crucial since approximately 70-80% of the human immune system resides within the gastrointestinal tract [5]. 

Prebiotics are a type of dietary fibre that functions as nourishment for the beneficial bacteria living in the human gut. These indigestible carbohydrates serve as food for probiotics, which are live and beneficial bacteria and yeasts. By consuming prebiotics, you essentially feed the good bacteria in your digestive system, helping to maintain a healthy microbiome. The establishment of a beneficial microbial environment is foundational to immune system efficiency.

The Allium Family (Garlic and Onions)

Members of the Allium family exhibit properties that suppress inflammatory responses and provide anti-viral support, underscoring their significance in disease prevention and immune system support [6].

The Health Benefits of Thyme

Renowned for its antibacterial properties, thyme is also a valuable source of Vitamin C, further bolstering its profile as a beneficial ingredient for immune support [7].

This Creamy Mushroom & Leek Soup is a testament to the synergy between culinary delight and health-promoting properties. Its composition, emphasizing mushrooms like Turkey Tail, prebiotics, and other immune-supportive ingredients, offers a holistic approach to enhancing the immune and digestive systems. This positions the soup as a dietary pleasure and a strategic ally in health maintenance and disease prevention during the colder months.

Creamy Mushroom & Leek Soup Recipe

Ingredients:

¼ lb Shiitake mushrooms

1 Portobello mushroom (or substitute with ¼ lb Cremini mushrooms)

¼ lb Oyster mushrooms

2 leeks

1 yellow onion

3 cloves of garlic

2 tbsp of avocado oil

1 can of coconut milk

2 cups of your preferred broth (vegetable, chicken, or beef)

1 tbsp dried thyme

1 ¼ tsp Himalayan pink salt

2-4 capsules of Eversio Wellness DEFEND Now Turkey Tail Capsules

Preparation of Ingredients:

1. Begin by gently cleaning the mushrooms with a damp cloth or by rinsing them under cold water in a colander to remove any dirt. Once cleaned, chop the mushrooms into bite-sized pieces.

2. Trim the leeks, removing the root ends and the tough green tops. Slice the leeks thinly and place them in cold water, swishing around to dislodge any dirt. Then, drain and rinse under running water.

3. Peel and thinly slice the yellow onion. Mince the garlic cloves.

Cooking the Vegetables:

4. Heat the avocado oil in a large Dutch oven or a heavy-bottomed soup pot over medium heat. Add the sliced leeks, onions, and minced garlic, seasoning with the Himalayan pink salt and dried thyme. Sauté for 6-8 minutes, stirring occasionally, until the vegetables are soft and translucent.

Incorporating the Mushrooms and Broth:

5. Add the chopped mushrooms to the pot, stirring well to combine with the sautéed vegetables. Cook for an additional 5-7 minutes until the mushrooms have softened and released their moisture.

6. Carefully open the Turkey Tail mushroom capsules and sprinkle the contents into the pot. Pour in the coconut milk and the broth of your choice. Stir well to ensure all ingredients are fully integrated.

7. Increase the heat to bring the soup to a gentle boil. Once boiling, reduce the heat to low and simmer for 10-15 minutes, allowing the flavours to meld together beautifully.

Serving:

Taste and adjust the seasoning if necessary. Serve the soup hot, garnished with a sprinkle of fresh thyme leaves or a drizzle of coconut milk for an added touch of elegance.

Serving Suggestions:

This Creamy Mushroom & Leek Soup serves up to 4 as a main dish or 8 as a side dish. It pairs wonderfully with crusty bread, a crisp salad, or as an elegant starter to a multi-course meal.

Chef’s Note:

This soup is not only a culinary delight but also a way to incorporate the health benefits of medicinal mushrooms into your diet. Enjoy this comforting, creamy soup with the added wellness boost of Turkey Tail mushrooms.

 

References:

[1] Blagodatski A, Yatsunskaya M, Mikhailova V, Tiasto V, Kagansky A, Katanaev VL. Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy. Oncotarget. 2018 Jun 26;9(49):29259-29274. doi: 10.18632/oncotarget.25660. PMID: 30018750; PMCID: PMC6044372.

[2] Pallav K, Dowd SE, Villafuerte J, Yang X, Kabbani T, Hansen J, Dennis M, Leffler DA, Newburg DS, Kelly CP. Effects of polysaccharopeptide from Trametes versicolor and amoxicillin on the gut microbiome of healthy volunteers: a randomized clinical trial. Gut Microbes. 2014 Jul 1;5(4):458-67. doi: 10.4161/gmic.29558. Epub 2014 Jul 9. PMID: 25006989.

[3] Janjušević L, Karaman M, Šibul F, Tommonaro G, Iodice C, Jakovljević D, Pejin B. The lignicolous fungus Trametes versicolor (L.) Lloyd (1920): a promising natural source of antiradical and AChE inhibitory agents. J Enzyme Inhib Med Chem. 2017 Dec;32(1):355-362. doi: 10.1080/14756366.2016.1252759. PMID: 28097907; PMCID: PMC6010034.

[4] Venturella G, Ferraro V, Cirlincione F, Gargano ML. Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. Int J Mol Sci. 2021 Jan 10;22(2):634. doi: 10.3390/ijms22020634. PMID: 33435246; PMCID: PMC7826851.

[5] Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.

[6] Kothari D, Lee WD, Kim SK. AlliumFlavonols: Health Benefits, Molecular Targets, and Bioavailability.Antioxidants (Basel). 2020 Sep 19;9(9):888. doi: 10.3390/antiox9090888. PMID: 32961762; PMCID: PMC7555649.

[7] Hammoudi Halat D, Krayem M, Khaled S, Younes S. A Focused Insight into Thyme: Biological, Chemical, and Therapeutic Properties of an Indigenous Mediterranean Herb. Nutrients. 2022 May 18;14(10):2104. doi: 10.3390/nu14102104. PMID: 35631245; PMCID: PMC9147557.