Healthy Mushroom Soup (2024)

Looking for a healthy mushroom soup recipe that doesn’t sacrifice flavor? This creamy mushroom soup is quick, easy and packs a punch with a variety of herbs and spices making this the perfect cozy Fall soup.

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When the Fall season rolls around, I want to cozy up with a nice AND healthy comforting bowl of soup. The problem with finding healthy cream of mushroom soup is that cream and healthy do not always go together! This mushroom soup recipe is the perfect blend of healthy and delicious. It doesn’t go overboard with butter or heavy cream and incorporates some lighter options, like light sour cream, with pungent herbs and spices to create the perfect healthy soup recipe.

Why this recipe works

• You can make this entire soup recipe in one pot!
• This healthy cream of mushroom soup is much lower in fat and calories than a regular version of cream of mushroom soup without sacrificing any of the delicious flavor!
• Super quick and easy recipe that is a great start to any meal or can be served as the main dinner dish with some delicious crusty bread. I also love this soup served over Forbidden Black Rice for a super hearty meal.
• You can easily make this recipe vegetarian by using vegetable or mushroom stock.

Ingredients in this recipe

Extra Virgin Olive Oil: You can also use any oil of your choosing. For example, regular olive oil, vegetable or canola oil also work well.

Garlic cloves: Be sure to dice your garlic cloves finely. A garlic press is also an wonderful kitchen shortcut that you will use again and again!

Sliced white mushrooms: You can buy the mushrooms pre-sliced or buy whole and slice them yourself. Other variations of the mushrooms that work well in this recipe are baby bella, crimini, portabello (portabella), sh*take, oyster, enoki, chanterelle or porcini.

Chicken, beef, vegetable or mushroom broth/stock: You can use premade broth or stock. You can also use Better than Bouillon or bouillon cube/powder, just mix with water ratio indicated on label. Better than Bouillon has a delicious mushroom version is you are looking for some extra mushroom flavor!

Salt to taste: Different broths and stocks have varying levels of salt, so salt as needed based on your tastes.

Light sour cream: I find that light sour cream finds the best balance between healthy but still rich and flavorful. You can go with fat free sour cream, fat free or 2% Greek yogurt. However, you should be mindful that due to the low fat content, it may not mix as well (curdle) with the hot liquid. If this is the case, you will want to temper your liquid (see recipe card notes).

How to make this recipe

• [Not Pictured] In small dish, mix light sour cream and flour. Set aside.
• STEP 1: In soup pan, add extra virgin olive oil and onions. Sauté on medium/high heat until edges start to turn golden brown (about 2-3 minutes).
• STEP 2: Add garlic and sauté for about 10-20 seconds (be careful not the burn the garlic as the pan will be hot when you add).
• STEP 3: Add broth/stock and mushrooms to pot.
• STEP 4: Sprinkle spices on top and stir to mix.

• STEP 5: Bring mixture to a boil and cook until mushrooms are soft (about 3-4 minutes).
• STEP 6: Transfer mixture to a heat safe bowl.
• STEP 7: Allow to cool slightly, about 2-3 minutes. Add sour cream/flour mixture.
• STEP 8: Mix thoroughly and enjoy!

• PRO TIP (How to Temper Mixture): To make your soup extra creamy, transfer about ½ cup on the hot liquid into a separate heat safe dish. Mix in your sour/cream flour mixture until mixed thoroughly. Gradually add in the rest of the hot liquid mixture and keep stirring. Add the remainder of mixture (mushrooms, onions, etc.) and finish stirring. This process tempers the mixture so the hot liquid and sour cream so not separate and makes for an extra creamy mushroom soup.

Keto and Low Carb Flour Substitutes

Recommended alternative flours to use as a thickeners are coconut flour, almond flour or Beef Gelatin Powder.

FAQ and Expert Tips

Looking for more healthy recipes to enjoy?

• Roasted Beet Salad
• Oven Roasted Asparagus
• Easy Cake Pop Recipe (made HEALTHY!)

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