Cream of Mushroom Soup

Cream of mushroom soup can be a familiar comfort food, and this recipe turns it into a healthy option that can make you feel good. It has milk instead of cream, an abundance of nutritious mushrooms, and heart-healthy olive oil.

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There are as many varieties of mushroom soup as there are families, so make it the way you love! This version has lots of garlic, for example, but you can cut back on the garlic, or you can add additional roasted garlic if you are a garlic fan! You can also swap the button or cremini mushrooms for other types like shiitake, portobello, or oyster.

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Here are some additional variations. 

• For extra creamy cream of mushroom soup, add an extra cup of milk, bringing the total to 1 ¾ cups, and use only 3 cups of broth.
• Add herbs like rosemary, thyme, additional parsley, or dill.
• Stir in fresh spinach near the end of cooking for additional nutrients.
• Add cooked wild rice, quinoa, barley, or brown rice for whole grains.
• Stir in 3-4 ounces of low-fat mozzarella cheese or cheddar cheese near the end of cooking for a cheesy soup, or top your soup with ½-1 ounce of feta or blue cheese when serving.
• Blend in pureed roasted beets for a bright and nutritious soup that’s a little sweeter.
• Serve your soup with a side salad and whole grains like quinoa, whole-grain bread, or whole-grain pita chips. 
• Blend in cottage cheese or tofu for a creamier, high-protein soup.

Recipe for Low-Fat Cream of Mushroom Soup

Makes 4 servings

Ingredients:

• 2 tablespoons of olive oil
• 1 medium onion, chopped
• 2-4 cloves of garlic, minced
• 1 tablespoon of fresh thyme or 1 teaspoon of dried thyme
• 1 lb. of button or cremini mushrooms, sliced or chopped 
• 2 tablespoons of all-purpose flour
• 4 cups of low-sodium vegetable or beef broth
• ¾ cup of low-fat milk (1% or 2%)
• Salt and pepper to taste
• ¼ cup of parsley, chopped

Instructions:

1. In a large pot, heat the oil. Add the onion and cook for 3-4 minutes. Add the garlic and cook, stirring, for 3 minutes. 
2. Stir in the mushrooms and thyme. Cook for 5-6 minutes or until the mushrooms are softened and cooked. 
3. Add the flour gradually while stirring. Continue to stir and cook for 3-4 minutes.
4. Add the broth, stir, and bring to a boil. Reduce the heat and simmer for 15-20 minutes. 
5. Use an immersion blender or food processor to puree the soup until it reaches the desired consistency. For a chunkier soup, skip this step. 
6. Season to taste with salt and pepper.
7. Bring to a boil, then remove from heat. Serve hot with parsley. 

Nutrition information per serving: 150 calories; 8 grams of fat; 1.5 grams saturated fat; 10 mg cholesterol; 250 mg sodium; 15 g carbohydrates; 1.5 grams fiber; 7 grams sugar; 6 grams protein

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