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    HEALTHY MUSHROOM SOUP (NO CREAM)

    Jan 15, 2019 by Katia · 92 Comments

    This post may contain affiliate links. Please read my disclosure policy for more details.

    Close-up of a bowl full of mushroom soup over a white background.
    Close-up of a bowl full of mushroom soup over a white background.

    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.

    Top view of two bowls of mushroom soup over a white background.

    Forget canned soup loaded with salt and preservatives, this homemade soup is packed with goodness and big flavors, you will love it!

    What ingredients you need

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

    The ingredients for this healthy mushroom soup are arranged over a white background.

    How to make it

    • 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.

    A wooden spoon stirring mushroom in a black cast iron casserole.
    RECIPE NOTES & TIPS

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

    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.
    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 soupS ready in no time have a look at these tomato soup, white bean soup or red lentil soup.

    Two bowls full of healthy mushroom soups, two pieces of bread in the background.

    INGREDIENTS


    Mushrooms
    : Any combination of your favorite 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 soups, 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.

    Flavors: 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 savory boost!

    HOW LONG DOES THIS MUSHROOM SOUP KEEP?

    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

    This delicious and healthy mushroom soup is to die for, so comforting and so good!
    Print Recipe
    4.97 from 29 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
    Calories: 213kcal
    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 bullion.
    • The soup keeps well in the fridge for up to 3 days.
    • NUTRITIONAL FACT: nutritional values are estimates only (calculated using low salt vegetable broth and 1% fat milk).

    Nutrition

    Calories: 213kcal | Carbohydrates: 22g | Protein: 10g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 379mg | Potassium: 656mg | Fiber: 3g | Sugar: 9g | Vitamin A: 157IU | Vitamin C: 5mg | Calcium: 110mg | Iron: 1mg
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    Reader Interactions

    Comments

    1. Linda

      November 13, 2022 at 8:35 pm

      Your mushroom soup sounds delicious! I plan to try it, but have an abundance of dried porcini mushrooms and wonder if I could use those? Would you be emailing your response?
      Thank you!!!

      Reply
      • Katia

        November 14, 2022 at 2:21 pm

        Hi Linda, soaked and dehydrated porcini mushrooms bring so much flavor and I’m pretty sure they work in soups too, but I’ve never tested this recipes with them.
        I’m sorry if I can’t help. x

    2. Liz

      November 03, 2022 at 1:52 pm

      5 stars
      Fantastic soup my husband is not a fan of mushrooms, but he has asked for this soup three times now, he loves it

      Reply
      • Katia

        November 04, 2022 at 4:13 pm

        Awesome, you’ve made my day, Liz! : )
        Thanks so much for sharing and have a great weekend. x

    3. Kathy

      October 29, 2022 at 11:22 pm

      5 stars
      I just made this soup for supper. It’s the best mushroom soup I’ve ever had. Fast and easy to make, people will think you were cooking for hours.

      Reply
      • Katia

        October 31, 2022 at 10:52 am

        What a wonderful feedback, Kathy! Thanks so much for sharing. : )

    4. Lexi Jones

      October 12, 2022 at 1:10 am

      5 stars
      This soup is absolutely to die for!
      I just made a half batch and it was perfect.

      Reply
      • Katia

        October 12, 2022 at 9:11 am

        Thanks so much for taking the time to share your feedback!
        I’m so pleased to hear you loved it. : )

    5. Shelly

      October 10, 2022 at 11:44 pm

      5 stars
      I used a little bit more vegetable broth, added a large jalapeño pepper chopped up and used truffle salt… so good! Thanks for recipe!

      Reply
      • Katia

        October 11, 2022 at 8:22 am

        That’s brilliant! Thank so much for sharing, Shelly!
        Have a great week. x

    6. Anna

      August 14, 2022 at 7:58 am

      5 stars
      Delicious and so easy to cook! I didn’t quite stick to the measurements and it still came out amazing. Thanks for this great recipe!

      Reply
      • Katia

        August 14, 2022 at 10:01 pm

        I’m so pleased you loved it! Thanks so much for sharing your feedback, Anna! Xx

    7. Peggy

      March 10, 2022 at 10:45 pm

      5 stars
      Love this recipe but used oat milk and oat flour. Delicious and have saved it to Pinterest. I am curious how you came up with the fat amounts that you did!

      Reply
      • Katia

        March 11, 2022 at 8:21 pm

        Thanks for your feedback, Peggy, I”m very pleased you love the recipe.
        I’ve checked again the fat amount and it gives me g 10.6 per serving (g11 in the recipe). To calculate the nutritional values I use a calculator specific for WP and it seems to be pretty accurate to me, but it’s just a calculator, so pls let me know if I’m missing something. x

    8. Linda

      February 26, 2022 at 9:51 pm

      5 stars
      I love this recipe and make it regularly. I use oat milk and/or almond milk and it’s delicious every time. I do use beef broth to add a bit more flavor.
      Linda

      Reply
      • Katia

        February 27, 2022 at 8:26 am

        I’m so glad, Linda! Thanks so much for sharing your feedback.
        Have a great day. x

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    Hi, I’m Katia! Welcome to my blog where I share easy, delicious, and budget-friendly recipes. I love cooking mainly vegetarian meals in no time at all. Minimum effort, maximum result. Read more…

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