Shiitake Mushroom and Cannellini Beans Soup

Servings 4


  • 2 tbsp coconut oil
  • 2 shallots, chopped
  • 1 garlic clove, crushed
  • 400g / 14oz shiitake mushrooms, or any other wild mushrooms mix
  • 75g / 21 ¾ oz enoki mushrooms
  • 1 15oz/425g tin cannellini beans, rinsed and drained (you may also use butter beans)
  • 700ml / 24fl oz/ generous 2 ¾ cup vegetable Stock or Bone broth
  • Freshly ground black pepper
  • 1 tbsp sesame seeds
  • Fresh parsley, chopped, to garnish

Video de la receta


  1. Heat 1 tbsp of coconut oil in a large pan and sauté the shallots for 2-3 minutes until soft but not browned.
  2. Stir in the garlic and mushrooms and cook for about 5 minutes or until golden.
  3. Pour in the stock and simmer for 15 minutes.
  4. Add the beans and season to taste.
  5. Blend the soup in a blender until smooth.
  6. Pour into a clean pan and season to taste.
  7. Heat the remaining coconut oil in a frying pan. Add the enoki mushrooms and sesame seeds and stir-fry for 1-2 minutes, leaving texture in the mushrooms.
  8. Spoon the soup into bowls and scatter the mushrooms and sesame seeds on top.
  9. Garnish with parsley and serve.

What are the benefits of this dish?

Mushrooms such as shiitake and enoki, are known for their immune-supporting properties and have been used medicinally for centuries.

Mushrooms are also a useful source of vitamin D2 – particularly important if you follow a strict plant-based diet, and do not consume animal sources of vitamin D3.

Prebiotics, are types of dietary fiber that the healthy bacteria in our gut feast on. Humans can NOT digest these types of fiber, but some types of gut bacteria can. Prebiotics allow our healthy gut bacteria to grow and thrive to improve gastrointestinal health and other areas of our health. Prebiotics may help with conditions such as diabetes and heart disease, increase bone density and strength, and improve brain function.

Some of the commonly-known prebiotic foods include mushrooms, which are considered a source of prebiotics because they contain different types of fiber, such as chitin, hemicellulose, mannans, α- and β-glucans, galactans, and xylans.

Cannellini beans also provide fiber to feed our beneficial intestinal bacteria so important to maintain and strengthen our immune system.

Bone broth (if using) adds additional flavor and health benefits – is rich in easily digestive gelatin and is a source of essential amino acids.

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