In January 2021, I went to see my doctor for a health issue and found out I was a bit overweight and had pretty high blood pressure. As a result, I decided right then and there to change my life for the better. Since the start of the pandemic, I have not been able to go to the gym like I normally do. Add that to actually contracting the disease and being isolated at home and it means I haven’t really looked after myself. That’s when I downloaded a weight loss app that focuses on helping people get healthier through calorie monitoring, water intake, exercise, and psychology. The main tenet of my fitness journey is creating a new diet norm for myself that involves eating much more vegetables and fruits while eating meat, fatty foods, and added sugars in moderation. But I love rich, flavorful foods. It’s been interesting to figure out how to make some of my favorite foods healthier and that’s why I came up with this fairly healthy version of a creamy mushroom soup.
Skip to the recipe if you like!
How Is This Mushroom Soup Healthy
You might wonder what makes this mushroom soup healthier than other recipes and the simple reason is because the soup is chock full of mushrooms and a few other vegetables. This means the calorie density of the soup is low yet it is full of nutrients which in turn means you will feel full on less. One serving of my mushroom soup only contains approximately 278 calories which means you can have two servings for dinner with no worries whatsoever. The soup is really satisfying as well with the addition of a bit of fat from butter and olive oil.
Serve it with a side salad or chunks of crusty bread to increase your satiety levels and make a complete meal. Of course, this is healthier if your diet focuses on calorie density. If you’re going through a paleo, low-carb, or other kind of diet then this might not work for you. But the simple fact is calorie density is a much more sustainable way to manage health and weight then most other diets. Give it a go!
Canned Mushroom Soup
I’m just going to go ahead and say it, I am not a fan of canned soups. I’m especially not a fan of condensed canned soups. Don’t get me wrong, there is nothing intrinsically wrong with canned soups but I simply don’t enjoy the flavor of them and they’re always high in sodium which is not good for anyone’s health. Of course, you should always keep a can of condensed cream of mushroom soup in your pantry because in a pinch it can be used to make a fantastic dinner. But as for serving soup for dinner, I shy away from anything in a can. It’s pretty easy to make soup from scratch and the benefits in terms of health and flavor are lightyears ahead of canned soup.
In essence, if you need convenience then go for a canned soup. However, if you want a soup that is healthier for you then take a little extra time and make it yourself.
Why You’ll Love My Cream of Mushroom Soup
Flavor: In general cream of mushroom soup is one of those foods that is filling and a healthier option when it comes to comfort food. But just because it is healthier doesn’t mean it can’t be absolutely delicious. my cream of mushroom soup recipe combines a variety of mushrooms and spices that meld together to give you a whole lot of flavor reminiscent of a woodland stew…without the meat.
Creamy Yet Dairy Free: Another reason you’ll definitely love this mushroom soup recipe is it’s creaminess. But how can soup be healthy and creamy? Well, this soup called for a potato to be cooked with the mushrooms. When you blend the soup up, the starch from the potato actually helps create a smooth, velvety soup. That means the soup is dairy free and can be made totally meat free if you wish.
Healthy: To me, the biggest most important factor is how healthy the soup is. Mushrooms are packed with fiber, vitamins, and minerals while totally lacking in fat and cholesterol and being low in sodium and calories. Add to that the added nutrients from the other veggies and you’ve got a delicious, low-calorie density meal chock full of good stuff. It’s actually the perfect meal for weight loss.
Quite frankly, this soup is delicious and filling all on it’s own. However, I know many people don’t feel like soup alone is a meal. Therefore, I have a few suggestions.
Sandwich: Soup and a sandwich is a classic combination. I would serve this with a cucumber sandwich for a lighter meal. The refreshing cucumber goes well with the warming flavors of the soup. If you want a more hearty meal then I might suggest a decadent grilled cheese and bacon sandwich made with Muenster cheese. The butter Muenster and salty bacon are excellent pairings with the earthy tones of this mushroom soup recipe.
Salad: Another classic combo people seem to love is soup and salad. For this mushroom soup recipe I would keep everything simple. Therefore, serve the soup with a classic green salad dressed with a light vinaigrette. Don’t oversaturate the salad with dressing because the vinegar can overpower your palette. Add a few cucumbers for some refreshing notes.
Crusty Bread: My favorite way to serve this soup is accompanied by a chunk of crusty bread. This allows you to really enjoy the complex flavors of the soup. Of course, bread is a great accompaniment with pretty much any soup. But crusty bread really laps up soup and tastes fantastic. Buy a wholegrain bread, chock full of wonderful seeds and nuts for the best experience.
Mushroom Soup Recipe Components
Olive Oil: I use olive oil for sautéing the vegetables and mushrooms. I like using olive oil because it’s a healthier fat option. However, if I am not worried about health then I like to use good butter. The best butter is Irish and it adds such a richness of flavor to the soup.
Fresh and Dried Mushrooms: This creamy mushroom soup calls for both fresh and dried mushrooms. I use white, baby bella, and shitake mushrooms for the soup. I also top the soup with rehydrated cremini, chanterelle, and morel mushrooms.
Garlic: Garlic adds flavor to just about any food you’re cooking and mushroom soup is no exception. You’ll want to sautee it until it’s soft. Don’t burn the garlic. You can use fresh or pre-minced garlic.
Potato: I am sensitive to most dairy so I try to avoid. I’ve learned there are many ways to make food creamy and one easy way is to use potato. So I add a whole diced potato to my soup. The potato cooks with everything else and when it is time to blend, the soup becomes extra creamy.
Stock and Wine: For my creamy mushroom soup recipe you will use a combination of wine, mushroom broth, and vegetable stock. This maximizes flavor.
Bouillon and Spices: I like plenty of spices in most the food I eat. For this creamy mushroom soup, I use thyme, a bit of oregano, garlic and onion powder, and paprika. I also like using a small amount of bouillon paste. I use Better Than Bouillon vegetable and mushroom. All of this intensifies the flavors which I love.
Looking for another amazing soup recipe? Give my tomato soup recipe a try!
Creamy Mushroom Soup
- 1 package chanterelle mushrooms (dried)
- 1 package morel mushrooms dried
- 1 cup very hot water
- 2 tbsp olive oil
- 1 onion, chopped
- 1 celery stalk, sliced thinly
- 1-2 carrots, chopped
- 5 garlic cloves, roughly chopped
- 1 large potato, peeled and cut into 1-inch squares
- 1 package baby Bella mushrooms, sliced
- 1 package white mushrooms, sliced
- 1 package shitake mushrooms, sliced
- 1 tbsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 2 tsp thyme
- 1 tsp oregano
- 1 cup dry red wine
- 2 cups vegetable broth or stock
- Salt and pepper to taste
- Place the dried chanterelle and porcinin mushrooms (or whatever dried mushrooms you have) into a large bowl. Add 1 cup of very hot water and let sit while you do the next step. Slice any fresh mushrooms that are not sliced yet. Don’t be neat about it. Nothing needs to look nice.
- In a soup pot, heat the oil then add the onion and cook for 5 minutes until it softens. Add the celery, carrot, and potato. Cook for 5 minutes until the vegetable soften slightly. Add the garlic and cook for 1 minute until it begins to release its odors.
- Add the baby Bella, white, and shitake mushrooms to the vegetable mix. Also add all the spices at this point. Sautee until the mushrooms begin to release a bit of their juices. They will begin to reduce in size slightly but not a lot. Be sure to stir them every so often.
- Pour the cup of wine into the pot to deglaze. Using a wooden spoon, scrape the bottom of the pot to get all the stuck-on pieces off. This will add more flavor to your soup.
- Separate the previously dried mushrooms from the water they were reconstituted in but don’t throw away the water. Set the dried mushrooms aside. Add the water they were reconstituted into your soup pot.
- Add the broth to your soup pot. Stir to combine.
- Add salt and pepper to your liking. Make sure to taste the soup every so often to check the spice level. Add more spices as needed.
- Bring the soup to a boil then turn the heat down to a simmer. Let the soup simmer for 15-25 minutes.
- Remove the soup from the heat. Puree most of the soup in a blender leaving about a cup or two of solid pieces. Combine the puree and the solid pieces together.
- Serve the soup in bowls. Top the soup with the reconstituted mushrooms.
Will you make this delicious, creamy mushroom soup?
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