Spicy Mussel Soup

11 15 483
Ingredients Minutes Calories
Prep Cook Servings
0 min 15 min 3
Spicy Mussel Soup
Health Highlights
Mussels are a great protein for a busy weeknight because they cook so quickly. Try them in this quick soup with some paleo 'bread'. Yield 12 cups.


1 tbsp Olive Oil, Extra Virgin
1 small White onion
1/2 cup Parsley, fresh (a handful)
3 clove(s) Garlic
1/2 tsp Red pepper flakes (to taste)
1/2 cup White wine, dry
1 can(28oz) Crushed tomatoes canned
1 can(s) (28oz) Diced tomatoes, canned (low sodium )
2 cup Chicken broth (stock), low sodium
1/2 tsp Salt
908 gm Blue mussel (fresh)


  1. Heat the olive oil in a large pot or Dutch oven over medium heat. peel and chop the onion and add it. Chop the parsley and set it aside. Mince the garlic cloves. Add garlic to onions along with red pepper flakes. Stir. Let cook for 30 seconds. Add the wine. Stir.
  2. Open the cans of crushed and diced tomatoes and add them to the pot along with the chicken broth, salt and half of the chopped parsley. Stir, cover and increase heat to high. Cook until it reaches a boil. Reduce to a heavy simmer.
  3. While the soup heats up, remove the beards from the mussels (just pull off the thread that runs along them, if that thread is there) and gently scrape off any barnacles. Put them in a colander and rinse with cold water. If any mussels are open, tap them. If they close they're fine. If they stay open, discard.
  4. Once the soup is simmering, add the mussels. Cook until all mussels have opened. If most have opened, discard any that have stayed closed. Ladle into bowls and sprinkle with remaining parsley.

Nutrition Facts

Per Portion

Calories 483
Calories from fat 123
Calories from saturated fat 20.2
Total Fat 13.6 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 5.0 g
Cholesterol 85 mg
Sodium 2223 mg
Potassium 2447 mg
Total Carbohydrate 45 g
Dietary Fiber 11.5 g
Sugars 13.9 g
Protein 44 g

Dietary servings

Per Portion

Meat 3.4
Vegetables 4.8

Energy sources