HEALTHY MUSHROOM SOUP (NO CREAM)

There’s nothing better than a creamy and healthy mushroom soup once the weather starts getting cooler. It’s insanely delicious, packed with nutrients, inexpensive and ready in 25 minutes.

Super easy to make it from scratch, throw together just a few ingredients and then you get a bowl of warming and comforting soup in no time. Forget canned soup loaded with salt and preservatives, this homemade soup is packed with goodness and big flavors, you will love it!

WHAT YOU NEED FOR THIS RECIPE:

• Mushrooms
• Garlic
• Onion
• Thyme
• Vegetable broth
• Milk*
• Flour
• Light soya sauce
• Olive oil, salt & pepper

HOW TO MAKE THIS SOUP:

• Saute’ onion, garlic, thyme and mushrooms.
• Add some oil and flour, stir and make a roux (thick paste).
• Add vegetable broth, stir well, add milk and cook for about 15-20 minutes.
• Reduce the heat and add a splash of soya sauce. Done.

WHY CLEVER?

It’s delicious and easy, ready in no time, healthy and budget-friendly:

	Ready in 25 MINUTES.
	Not only are Mushrooms good, but they are fat-free, low-sodium and low-calories. They’re also packed with fiber, vitamins, important minerals like Selenium and antioxidants. Antioxidants are chemicals that get rid of free radicals, a type of chemical that can harm a person’s body cells, potentially leading to cancer. They also protect against damage from aging and boost your immune system. Nutritional benefits vary depending on the type of mushroom. But overall, they are a good source of important nutrients. Make your homemade healthy mushroom soup, packed with great benefits, and ditch canned soups loaded with sodium, preservatives and other unnecessary ingredients. If you love healthy homemade soup ready in no time have a look at these tomato soup, white bean soup or red lentil soup. Enjoy the soup with some whole grain bread, rich in fiber. Fiber is an important part of your diet, as it prevents constipation, helps control blood sugar and reduces the appetite, keeping you feeling fuller for longer. Research shows that eating three servings of whole grain food per day may help you live longer.
	Cost of the recipe: approx $ 6 (3-4 servings)

NOTES:

Mushrooms: any combination of your favourite mushroom varieties would work in this soup, however, inexpensive Baby Bella or cremini work better than white mushrooms and they give more color and flavor.

Plenty of garlic, onion and thyme! Their flavors really shine here and complement the earthy flavor of mushrooms without overpowering it. If you don’t like thyme, you can also use parsley, oregano, tarragon, chives or what you prefer most.

Texture: I’m not a big fan of using butter or cream in soup, I think they add unnecessary fat and somehow they take away flavors. I make the roux just mixing a little of olive oil and flour, adding some milk at the end. I definitely prefer a light soup, but if you like a richer soup you can surely go for some heavy cream or half and half, it will taste delicious anyway. For a dairy free/vegan option, you can use almond milk, this mushroom soup will be still nice and creamy.

Flavours: What really makes this soup to die for is the awesome combination of earthy mushrooms, fresh garlic and herbs. Make sure you have these fresh ingredients alongside some good vegetable broth and you’ll have the best soup ever.
Don’t forget the final touch of soya sauce, for a great savoury boost!

Leftovers: it keeps well in the fridge for up to 3 days. I wouldn’t advise to freeze them though; mushroom soups thickened with a flour-based roux might be a bit stodgy when thawed, they’re ok, but not at their best.

This healthy mushroom soup is so good, hearty and guaranteed to please every mushroom lover!
If you make this recipe, let me know! Leave a comment, rate it or tag a photo #theclevermeal on Instagram. I would love to hear from you! x

Print Recipe

4.89 from 9 votes

HEALTHY MUSHROOM SOUP

Creamy, delicious and loaded with flavors, this mushroom soup is packed with excellent health benefits, insanely good, comforting and super easy to make.

Prep Time5 mins

Cook Time20 mins

Total Time25 mins

Course: Soup

Cuisine: American

Keyword: healthy mushroom soup

Servings: 3

Author: Katia

Ingredients

• 1 lb mushrooms (baby bella, crimini...)
• 1 medium onion, diced
• 3 garlic cloves, chopped
• 2 Tbsp olive oil
• 1 Tbsp low sodium soya sauce
• 1/2 tsp thyme, leaves (or 1/4 tsp of dried thyme leaves)
• 1/4 cup all-purpose flour
• 2 cups vegetable broth*
• 1 cup milk (whole milk, reduced fat milk or almond milk)
• salt & black pepper to taste

Instructions

• Slightly rinse the mushrooms with cold water to remove any dirt or debris and pat dry with paper towels (do not soak them). 

  Slice half of the mushrooms and roughly chop the other half.
• In a large saucepan, heat 1 Tbsp of olive oil over medium-high heat. Add the onions and garlic and cook gently for about 3 minutes. Add the mushrooms, thyme, a good pinch of salt and pepper. Cook, stirring regularly, until the mushrooms start to brown, about 5 minutes. Spoon out 3 tablespoons of mushrooms and keep them for later (if you like to serve the soup topped with saute' mushrooms).
• Stir in the second Tbsp of oil, add the flour and cook, stirring constantly for about 30 seconds to a minute. The flour, the oil and part of the mushroom moisture will form a thick paste called roux that will thicken the broth.
• Add the vegetable broth and stir while returning the mixture to a boil. You want to dissolve all of the flour from the bottom of the pot. After a couple of minutes, as soon as the liquid comes up to a simmer, reduce the heat to medium-low and add the milk. 
• Simmer uncovered, stirring occasionally, for about 15-20 minutes.
• Finally, add the soya sauce and cook for a further minute.

  Taste and adjust seasoning, as necessary (it depends on the salt content of your vegetable broth)*
• Spoon the soup into bowls, garnish with the remaining mushrooms and a drizzle of olive oil. Serve with toasted bread on the side and enjoy!

Notes

• I make my homemade vegetable broth simply cooking some sliced onions, celery, carrots and leftover veggies. It takes 5 minutes. I don't use any broth cubes or boullion.
• The soup keeps well in the fridge for up to 3 days.