Get all the information you need around mushrooms and liver wellness below the image. We have also included the recipe for this most delicious Mushroom, Kale and Cannellini Bean soup!
Your liver is a vital organ that works hard every day to manage digestion, immunity and even keep blood glucose levels stable. Yet most of us aren’t very kind to our livers, causing strain by overeating, poor diet choices and alcohol consumption, leading to outcomes like Non-Alcoholic Fatty Liver Disease (NAFLD).
Externally acquired liver diseases like hepatitis also affect many. According to the official South African Government website, “Viral hepatitis is the second leading infectious cause of death globally, with about 1.3 million deaths recorded annually around the world, including over 2000 deaths recorded in South Africa.
“There are five main hepatitis viruses, referred to as types A, B, C, D and E, which spread in different ways including contact with contaminated food or water (A & E), contact with blood or bodily fluids of an infected person (B), blood-to-blood contact
(C) and contact with infected blood (D).”
The SA Department of Health has developed National Guidelines for the Management of Viral Hepatitis, which will be highlighted on World Hepatitis Day, 28 July.
These focus in many ways on prevention and “include both pharmaceutical and non- pharmaceutical interventions such as vaccine, practicing safer sex, [and] good hygiene.”
In addition, a 2024 Indian research paper titled Medicinal Mushrooms: A promising frontier in hepatitis treatment, concluded that “Mushrooms have garnered significant interest as a potential source of natural remedies for hepatitis due to their rich composition of bioactive compounds and proven hepatoprotective qualities.
“Their diverse array of compounds, including antioxidants, immunomodulators, anti-inflammatory agents and liver-detoxifying substances, provide a multifaceted approach to supporting liver health. These properties make mushrooms a promising avenue for the development of alternative and complementary therapies for managing hepatitis.”
This also holds true for NAFLD, which is one of the most common causes of chronic liver disease, and requires lifestyle modification and physical activity, with some medication, to treat.
A 2019 Spanish study published in HSOA Journal of Food Science & Nutrition, found that “foods [rich] in the natural antioxidant ERG may be useful for the prevention and treatment of NAFLD … mushroom extracts have been studied as potential agents for both prevention and treatment of hepatic steatosis and mushrooms in general and A. bisporus in particular are excellent ERG sources…”
A. bisporus stands for Agaricus bisporus, the strain of mushrooms easily found in South African supermarkets, which includes button mushrooms, portabellinis and portabellos.
Eating more mushrooms is one of the easiest lifestyle modifications we can all make to improve our overall diet and health.
- Mushrooms are highly nutritious, containing vitamins, minerals and antioxidants.
- Mushrooms are a source of fibre and small amounts of protein.
- Mushrooms are naturally low in calories, salt and cholesterol.
- Mushrooms can be served as a meat alternative, lowering saturated and overall fat intake.
- Mushrooms are economical and easily accessible.
- Mushrooms have a meaty texture and a wonderfully savoury, umami richness, making them very satisfying to eat.
- Mushrooms are extremely versatile and can be added to every type of cuisine.
- As a health intervention, focussing on eating more mushrooms does not require you to abandon all of your favourite foods, nor to exert extreme willpower and embrace hunger. Far from it, mushrooms are something to add to your food regime, almost like a supplement.
- Making a stew? Leave out some of the meat and add a lot of mushrooms. Love your fish? Serve it on a bed of herby mushroom rice. Craving a burger? Enjoy it with one beef patty and one giant Portabello grilled in the exact same way. That’s more flavour, satisfaction and vegetable points with one easy switch, while at the same time lowering overall fat, energy and sodium intake – what’s not to love!
Ingredients:
- 2 tbsp butter
- 1 large onion, chopped
- 1 stalk celery, sliced
- 2 cloves garlic, minced
- Pinch chilli flakes
- 1 bunch fresh thyme
- 1 litre chicken or vegetable stock
- 2 x 400g tins cannellini beans, drained
- Zest and juice of 1 lemon
- 250g Portabellini mushrooms, sliced
- 180g kale, roughly chopped
- Salt and pepper, to taste
- Olive oil, for cooking
Method:
Heat a drizzle of olive oil in a medium soup pot. Add the butter, onion, and celery, and sauté until softened.
Stir in the garlic, chilli flakes, and thyme, and cook briefly until fragrant.
Pour in the stock and drained beans. Bring to a gentle simmer and cook for 15 minutes.
Lightly crush some of the beans against the pot with a spoon to create a creamy texture while keeping the soup slightly brothy.
In a separate frying pan, heat a drizzle of olive oil over high heat. Add the mushrooms and cook until golden and all their liquid has evaporated. Season lightly.
Add the kale to the soup and cook until wilted and bright green. Stir in the cooked mushrooms and finish with a squeeze of lemon juice.
Taste and adjust seasoning before serving.
You’re gonna love eating more mushrooms!
Mushroom, Kale & Cannellini Bean Soup
Ingredients
Method
- Heat a drizzle of olive oil in a medium sized soup pot.
- Add the butter, onion and celery and cook until tender
- Add the garlic, chilli flakes and thyme and cook until fragrant.
- Pour in the stock and the drained beans.
- Bring the soup to a simmer.
- Simmer for 15 minutes.
- Crush some of the beans against the soup pot to break them down and add some creamy texture to the soup
- It is lovely somewhere between brothy and creamy.
- Heat a drizzle of olive oil to a frying pan over high heat.
- Add the mushrooms and cook until golden brown and they have released all their water.
- Season lightly.
- Add kale to the soup.
- Once wilted and bright green, add the cooked mushrooms and lemon juice.Taste to adjust seasoning.
- Finish soup with lemon zest and serve in warm bowls alongside some crusty bread