The Cream of Mushroom Soup for Every Healthy Diet
This Guiltless “Cream” of Mushroom Soup is deceivingly decadent. One taste and you’ll never believe how light and healthy it is.
Hearty and filling for a meal… also a wonderful first course for a dinner party.
Low carb, low calorie, dairy free, gluten free and vegan… this cream of mushroom soup is perfect for all healthy eating lifestyles… including keto, plant-based, Whole 30, Paleo, Pegan and more.
Can the Can.
Say goodbye to canned soup loaded with ingredients you can’t pronounce… preservatives, sugar, processed wheat, and added sodium.
Eat clean and use whole foods. You’ll be rewarded with great taste and good health!
And with recipes this easy, there’s just no reason to reach for the can.
Purée Power
How can you achieve a dairy-free soup this decadent without the cream?
By busting out a blender and letting it do the heavy lifting.
For the smoothest texture, a standard pitcher blender is the perfect tool.
Similar results can be achieved with an immersion (stick) blender. It yields excellent results with a little bit of added texture which many prefer. And it is so easy to use and clean up. Just puree your soup right in the pan.
Magnificent Mushrooms
Mushrooms are savory and earthy with a fantastic depth of flavor.
But they’re not only delicious. They’re very healthy, widely available, and affordable.
They’re also a good source of protein, fiber, and nutrients including Vitamin D.
And they contain antioxidants. Often as many as colorful fruits and vegetables.
Some studies suggest anti-inflammatory and immune-boosting benefits as well.
Finding and Fixing Your Funghi
Mushrooms develop more flavor as they grow. Select mushrooms that are firm, smooth and larger in size.
There’s a lot of debate about the proper method for cleaning mushrooms. Many recipes advise wiping or brushing any dirt and debris away. But that can be very time-consuming.
We quickly rinse our mushrooms under cold water and immediately dry them on paper towels.
Key: wait until just before you’re going to cook your mushrooms to do this. If you rinse them too early and let them sit, they will absorb the water.
A Flexible Finish
Our Guiltless “Cream” of Mushroom Soup can morph into any healthy diet plan.
We finish ours with a touch of dry sherry which adds a delightful flavor dimension. But it’s optional.
If you’re watching your sugar or wish to leave alcohol out of your recipe, you certainly can.
Ditching sugar or alcohol? Skip the sherry.
If you’re using sherry, shop the liquor department. Not the grocery aisle. A poor quality grocery style sherry will ruin your soup.
Other finishing options:
This soup is also divine finished with a drizzle of truffle oil or a dollop of heavy cream for added decadence.
While not appropriate for some diets, if you’re on a higher-fat and/or dairy-friendly diet like Keto, you can incorporate these ingredients.
Other Recipes You Might Like
Tools for Crafting the Perfect Soup
| Prep Time | 5 minutes |
| Cook Time | 40 minutes |
| Servings |
servings |
- 1 pound button mushrooms sliced, approximately 6 cups
- 1 medium onion chopped, approximately 2 cups
- 2 medium ribs celery sliced thin, approximately 1/2 cup
- 3 medium cloves garlic minced
- 3 tablespoons extra-virgin olive oil reserve two tablespoons for sautéeing onion and celery
- 4 cups vegetable stock
- 2-3 sprigs fresh thyme leaves removed from stems, approximately 3/4 tablespoon
- 2 ounces dry sherry good quality, purchase in wine section, optional
- 1/2 teaspoon grey sea salt can substitute sea salt, additional to taste
- 1/4 teaspoon fresh ground black pepper additional to taste
- fresh parsley chopped for garnish
Ingredients
| |
- Prepare ingredients.
- Heat 1 tablespoon olive oil in a stock pot or Dutch oven over medium-high heat.
- Add 1 cup mushrooms to stock pot. Sauté for 5-6 minutes until golden brown. Stir often. If mushrooms brown too quickly, reduce heat to medium. Remove mushrooms to a small bowl. Season with salt and pepper to taste. Set aside to garnish soup before serving.
- Reduce heat to medium. In the same pot, add remaining olive oil, onions and celery. Sauté for 6 minutes or until vegetables are tender, but not brown. Stir frequently.
- Add mushrooms and garlic. Cook for 8 minutes until mushrooms are tender. Stir often.
- Add vegetable stock, thyme, salt and pepper. Stir. Bring to a simmer. Cook uncovered for 20 minutes.
- Place 1/4 of mushroom mixture in a blender. With the lid on securely and a towel covering the lid, process until smooth. Pour pureed soup into a large bowl. Repeat 3 more times. Hot liquid expands so it is important to blend as noted.
- Return pureed soup back to the pot. Add sherry. Stir. Bring to a simmer. Cook for 5 minutes. Serve immediately with reserved golden mushrooms and parsley for garnish. Adjust seasoning to taste.
Nutritional Facts
Amount per serving (recipes yields 6 servings):
113 calories, 7.1 g fat, 1 g saturated fat, 0 mg cholesterol, 438 mg sodium, 8.3 g total carbohydrate, 1.5 g fiber, 2.3 g total sugars, 3.3 g protein, 16 mg calcium, 68 mg potassium
Nutrition Analysis by VeryWellFit.
Recipe courtesy of www.sisterspicekitchen.com | © 2019 Spice Brands, Inc. All rights reserved.
Yummy! Love Cream of Mushroom Soup. Thought I’d never be able to have it again. Thank you 😊
So glad you’re enjoying the soup, Janet! Thanks so much for the feedback! 🙂
Do you need to put the sherry in it
Is there something I can substitute
Hi, Prudence! Great question! There are many options, depending on your dietary goals… Madeira wine would be a good substitute for dry sherry. If you’re watching sugar you may want to skip the wine altogether and opt for a finishing oil. If you’re okay with adding fat, we love a drizzle of truffle oil. Or, a high-quality extra virgin olive oil is wonderful as well. If you’re good with dairy, a dollop of cream is delicious too!