Celeriac soup

Celeriac: a most underappreciated vegetable

Celeriac is, without doubt, an unsung hero of the vegetable kingdom. With its thick, rough skin and gnarly appearance, it doesn’t look especially edible! However, beneath the surface, you’ll find it’s a delicious and versatile ingredient with plenty of health benefits. From celeriac soup to celeriac steaks, there are a wealth of ways to enjoy this tasty root vegetable.

As you might guess from the name, celeriac is a variety of celery. However, it’s harvested for its large, round stem rather than its thin, green stalks. Once you peel off the knobbly skin, you’ll discover a smooth cream-colored vegetable a little like a potato. You can eat this raw, or boil, bake, or roast it.

Experts believe people have been cultivating celeriac in Europe since the Middle Ages, both as a medicinal plant and for food. Interestingly, the earliest mentions of the vegetable may actually be from Homer’s Iliad and Odyssey, where it’s called selinon.(1)

Perhaps unsurprisingly, celeriac has a similar taste to celery. Its flavor is a little stronger, with gorgeous earthy and nutty undertones. The vegetable is crunchy when raw, making it a perfect addition to dishes such as salad and coleslaw. Meanwhile, when cooked it becomes softer and sweeter. Like other root vegetables, it works brilliantly as a mash, added to a stew, or used in celeriac soup recipes.

The best part is that putting celeriac in soup doesn’t just taste good. The vegetable boasts an impressive nutritional profile and an amazing number of potential benefits to our wellbeing. Let’s take a closer look at those before moving on to the details of our celeriac soup recipe.

The fabulous health benefits of celeriac

Making celeriac soup is a fantastic way to give your nutritional intake a boost. The vegetable is rich in several key vitamins and minerals. These include vitamins K, C and B6, as well as phosphorus, potassium, and manganese. Not to mention, celeriac is also a brilliant source of fiber. All of which means that this humble vegetable can benefit your health in a wealth of different ways.

First, celeriac has both antioxidant and anti-inflammatory properties. This is advantageous because research links oxidative stress and inflammation to a number of harmful health conditions. These include Alzheimer’s disease, diabetes, obesity, and cancer.

In addition, the high fiber content of celeriac soup means it could have a positive impact on your digestive system. Fiber helps to nourish the good bacteria in your gut, which in turn supports everything from the immune system to brain health.(2)

The fact that celeriac is rich in both vitamin K and phosphorus means it can help to support the health of your bones. Studies indicate that vitamin K works to improve calcium absorption and prevent bone loss, reducing the likelihood of fractures.(3) Meanwhile, research suggests that phosphorus could improve the mineral content and density of bone, lowering the risk of osteoporosis.(4)

The vitamin K in celeriac soup also benefits your cardiovascular health. Studies have found that vitamin K may help to prevent the accumulation of calcium in blood vessels, keeping them supple. This can improve blood flow and lower the risk of heart disease.(5)

Moreover, celeriac is additionally rich in potassium, which helps to regulate blood pressure. Indeed, evidence indicates that a high intake of potassium could be an effective way to reduce the risk of stroke.(6)

That’s a lot of persuasive reasons to put celeriac soup on the menu!

Elegant and aromatic: our celeriac soup recipe

If you look up celeriac recipes soup is often at the top of the list. And there’s a good reason for that. The flavor and texture of the vegetable lends itself perfectly to this kind of dish. So, let’s get into how to make it!

Once you’ve gathered all your ingredients, start by heating up the sunflower oil in a pot. Feel free to substitute another type of oil if you prefer. Pop in the sliced shallot and garlic cloves, then sauté on a medium heat until they’re soft. Now it’s time to add the veggie stock, apple, black pepper, and all-important celeriac.

Simmer the mixture for about 25 minutes, or until the celeriac is well cooked. This is key for achieving a gorgeously creamy texture when you blend your celeriac soup. You’ll know it’s done when the cubes are tender but not mushy. Alternatively, you can roast the celeriac instead. This takes longer, but really brings out the vegetable’s natural flavors.

When ready, turn off the heat and add the lemon juice, vegan butter, and shiitake mushroom powder to the pot. The latter brings a gorgeous earthy umami flavor to the celeriac soup that truly takes it to the next level. The fungus also offers plenty of exciting health benefits, but we’ll talk more about those later!

Stir everything together, and then transfer it to a blender. Whizz the mixture until beautifully creamy, and then you’re ready to serve. Pour your celeriac soup into bowls, then garnish with a swirl of extra virgin olive oil, pinch of freshly crushed black pepper, and sprinkle of finely chopped parsley leaves. Enjoy your celeriac soup while it’s still warm!

Garlic and black pepper – adding more than flavor

You probably weren’t surprised to see garlic and black pepper in the ingredients list for this celeriac soup. After all, they’re a popular way to add a scrumptious depth of flavor to a dish. However, did you know that these seasonings do a lot more than just taste good? They also bring plenty of health benefits of their own to the bowl.

To begin with, research credits black pepper’s main active ingredient of piperine with a number of positive influences on wellbeing. For example, it has both anti-inflammatory and antioxidant properties, helping to reduce the risk of several chronic health conditions.

Interestingly, studies indicate that piperine might be able to support the functions and health of the brain. The compound could protect against neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease.(7) However, further research is required to clarify these findings.

Piperine could additionally help to improve insulin sensitivity and blood sugar metabolism, which might be beneficial for those with diabetes.(8)

Turning to garlic, evidence indicates that the plant could boost your immune system. In particular, it may protect against the common cold and reduce the severity of its symptoms.(9) This makes it especially good in soul-warming celeriac soup recipes!

Furthermore, garlic is beneficial for heart health in several ways. For instance, studies suggest it can be effective at lowering blood pressure and reducing stiffness in the arteries.(10) On top of which, research has found that garlic may also reduce cholesterol levels.(11) This all helps to lower the risk of developing cardiovascular disease.

So, as you can see, these seasonings have more than earned their place in this celeriac soup recipe!

Shiitake: our wellness-boosting secret ingredient

Putting celeriac in soup is one thing, but what really makes this recipe special is the shiitake mushroom powder. We’ve got a whole article dedicated to the health benefits of shiitake mushrooms, but here’s a quick overview. You’ll soon see why we’ve included the ingredient in this celeriac soup!

One notable advantage of consuming shiitake is the positive effect it could have on your immune system. Research indicates that the fungus can improve the function of certain immune cells, and maybe even help reverse age-related decline in immunity.(12) This is largely thanks to the potent polysaccharides called beta-glucans that shiitake contains. Besides activating immune cells, beta-glucans further support the immune system by stimulating the growth of good bacteria in the gut.

Adding shiitake mushroom powder to celeriac soup is additionally beneficial for the health of your heart. For example, it contains a compound called eritadenine that may help to decrease levels of cholesterol in the blood. Moreover, the fungus could be effective at lowering blood pressure.(13) Both of which can reduce the risk of cardiovascular disease.

Furthermore, shiitake is rich in B vitamins, such as riboflavin (B2), niacin (B3), pantothenic acid (B5), and folate. These are vital for numerous functions, including supporting our cognitive health and the production of energy. The fungus also contains several essential amino acids, in addition to key minerals such as copper, selenium, and zinc. So sprinkling some in your celeriac soup is an effective way to boost your nutrient intake.

Like other medicinal mushrooms, shiitake is an adaptogen. This means that it could enable our minds and bodies to cope with stress more effectively, minimizing the negative effects. Finally, the fungus’s antioxidant properties help to defend our cells against the damage caused by free radicals.

Introducing our shiitake mushroom powder

Quality is of utmost importance when it comes to medicinal mushroom powders. That’s why we work with a team of expert mycologists to create our organic shiitake mushroom powder. They combine the latest scientific findings with over 20 years’ experience, to cultivate fungi with maximum nutritional value.

We grow our shiitake on specially designed organic substrates, under meticulously controlled conditions in Europe. This ensures our powder is 100% pure mushroom, with no unwanted filler. Once ready, our team carefully dries the fungi at 60°C to prevent any microbial contamination.

In addition, we have our shiitake checked by independent and accredited quality testers. As such, we can say with confidence that our powder contains over 30% potent polysaccharides.

The final step is grinding the shiitake into a fine powder and packing it in environmentally friendly amber glass jars. We’d love it if you could reuse or recycle these once they’re empty!

Shiitake mushroom powder brings a rich, umami flavor to celeriac soup that we’re sure you’ll appreciate. However, this recipe is far from the only way to enjoy the benefits of this wellness-boosting fungus.

One of the traditional ways to take shiitake is by making mushroom tea. Hot water helps to draw out the nutrients in the powder, so both tea and celeriac soup are effective methods. Another option is to stir half a teaspoon into your morning coffee. This might sound unusual, but the two flavors complement each other surprisingly well. And if you want something a little more indulgent, you can’t beat a decadent mushroom hot chocolate!

Returning to food, any savory dish made with hot water is a good option for using shiitake mushroom powder in. Soups, stews, and risottos are all superb choices, so get creative with this wholesome ingredient!

Super serving tips for this celeriac soup

Black pepper and green parsley are fabulous garnishes for celeriac soup thanks to the stunning color contrast they create. However, there are plenty of other toppings you can try too. For instance, if you would like a little more heat, you could add a vibrant sprinkle of chilli flakes. Alternatively, toasted hazelnuts or pumpkin seeds will complement the creamy texture of your celeriac soup with some added crunch.

While soup can be a meal on its own, you have a few options for making it more filling. As an example, celeriac soup served with warm homemade bread fresh from the oven is always a winner. Or if you’d like something lighter and crispier, our range of activated crackers has several snacks perfect for dipping.

We particularly love tucking into celeriac soup on chilly days and dark winter nights, when the vegetable is in season. Having said that, you should of course feel free to enjoy it at any time of year!

Don’t forget that you can also freeze this celeriac soup. As such, it’s suitable for making in larger batches and reheating. Ideal for those inevitable days when you’re too busy or too tired to cook a whole meal from scratch! In line with that, although this celeriac soup recipe serves three, it’s easy to scale up if you want to make more.

Whenever you enjoy it, we’re sure you’ll love the elegant look and delicious flavor profile of this celeriac soup. And the fact that it’s also doing so much good for your wellbeing is the icing on the cake!