This comforting soup features earthy wild mushrooms simmered in a velvet-smooth base of milk enriched with egg yolks. It is a traditional home-style dish often served for a warming lunch on chilly days.
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 tbsp Butter (40 g)
- 500 g Mushroom (500 g)
- 1 medium Onion (150 g)
- 2 cloves Garlic (10 g)
- 2 tbsp All purpose flour (16 g)
- 4 cups Milk (975 g)
- 2 pieces Egg yolk (36 g)
- Salt, to taste
- Black pepper, to taste
- 1 handful Parsley (25 g)
- Ingredients in total: 1.75 kg
- Weight lost in cooking: 552 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Finely dice the onion and mince the garlic, and clean the mushrooms with a damp cloth before slicing them into thick pieces.
- Melt the butter in a large heavy-based pot over medium heat.
- Add the mushrooms to the pot and sauté for about 8 minutes until they have released their moisture and turned golden brown.
- Stir in the diced onion and garlic, cooking for another 5 minutes until the onion is soft and translucent.
- Sprinkle the flour over the mushroom mixture and stir constantly for 2 minutes to cook out the raw flour taste.
- Slowly pour in the milk while whisking steadily to ensure there are no lumps, then bring the liquid to a gentle simmer for 10 minutes.
- In a small bowl, whisk the egg yolks with a ladle of the hot soup, then slowly stir this mixture back into the main pot to thicken it.
- Continue to cook on low heat for 2 minutes without letting it boil, then season with salt and pepper to taste.
- Serve the soup in warm bowls, garnished with freshly chopped parsley.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 267 kcal | 89 kcal |
| Protein | 14.9 g | 4.95 g |
| Water | 244 mL | 81.5 mL |
| Sodium | 188 mg | 62.7 mg |
| Total Carbohydrates | 24 g | 7.99 g |
| Total Fat | 13.5 g | 4.51 g |
| Sugar | 15.9 g | 5.31 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 1.82 mg | 0.61 mg |
| Calcium | 345 mg | 115 mg |
| Magnesium | 47.1 mg | 15.7 mg |
| Potassium | 879 mg | 293 mg |
| Iodine | 119 mcg | 39.6 mcg |
| Phosphorus | 432 mg | 144 mg |
| Zinc | 2.13 mg | 0.71 mg |
| Chloride | 332 mg | 111 mg |
| Selenium | 27.7 mcg | 9.24 mcg |
| Copper | 0.48 mg | 0.16 mg |
| Fluoride | 0.047 mg | 0.016 mg |
| Manganese | 0.21 mg | 0.07 mg |
| Molybdenum | 7.92 mcg | 2.64 mcg |
| Chromium | 1.34 mcg | 0.45 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.43 g | 0.14 g |
| Saturated Fat | 7.64 g | 2.55 g |
| Cholesterol | 132 mg | 43.8 mg |
| Monounsaturated Fat | 5.91 g | 1.97 g |
| Omega-3 Fatty Acids | 0.24 g | 0.079 g |
| Polyunsaturated Fat | 1.37 g | 0.46 g |
| Omega-6 Fatty Acids | 0.74 g | 0.25 g |
| DHA (Docosahexaenoic Acid) | 12.6 mg | 4.2 mg |
| EPA (Eicosapentaenoic Acid) | 6.85 mg | 2.28 mg |
| ALA (Alpha-Linolenic Acid) | 0.2 g | 0.065 g |
| Arachidonic Acid | 41.4 mg | 13.8 mg |
| Medium-Chain Triglycerides | 1.47 g | 0.49 g |
| Omega-9 Fatty Acids | 5.88 g | 1.96 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 2.26 g | 0.75 g |
| Soluble Fiber | 0.67 g | 0.22 g |
| Insoluble Fiber | 1.41 g | 0.47 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 1.28 mcg | 0.43 mcg |
| Vitamin D | 3.5 mcg | 1.17 mcg |
| Vitamin C | 14.5 mg | 4.83 mg |
| Folate (B9) | 68.3 mcg | 22.8 mcg |
| Niacin (B3) | 5.05 mg | 1.68 mg |
| Vitamin A | 249 mcg RAE | 83.1 mcg RAE |
| Thiamin (B1) | 0.27 mg | 0.091 mg |
| Vitamin B6 | 0.37 mg | 0.12 mg |
| Riboflavin (B2) | 1.03 mg | 0.34 mg |
| Pantothenic Acid (B5) | 3.11 mg | 1.04 mg |
| Vitamin E | 0.78 mg | 0.26 mg |
| Vitamin K | 104 mcg | 34.7 mcg |
| Biotin (B7) | 43.5 mcg | 14.5 mcg |
| Beta-Carotene | 407 mcg | 136 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 136 mg | 45.4 mg |
| Leucine | 1,177 mg | 392 mg |
| Lysine | 935 mg | 312 mg |
| Polyphenols | 183 mg | 61 mg |
| Methionine | 291 mg | 97.2 mg |
| Oxalates | 116 mg | 38.8 mg |
| Threonine | 598 mg | 199 mg |
| Tryptophan | 199 mg | 66.2 mg |
| Valine | 842 mg | 281 mg |
| Flavonoids | 69.7 mg | 23.2 mg |
| Histidine | 494 mg | 165 mg |
| Lutein / Zeaxanthin | 0.47 mg | 0.16 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 658 mg | 219 mg |
| Purines | 72.5 mg | 24.2 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 761 mg | 254 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 225 mg | 75 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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