HEALTHY MUSHROOM SOUP (NO CREAM)
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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 ingredients you need
- Mushrooms
- Garlic
- Onion
- Thyme
- Vegetable broth
- Milk*
- Flour
- Light soya sauce
- Olive oil, salt & pepper
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.
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.
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
HEALTHY MUSHROOM SOUP
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).
Hello Katia,
Thanks for sharing the wonderful recipe. Just to add a little extra to the flavor, I placed some soup in ramekin dish, placed grated gruyere cheese on top and placed in the oven on broil to melt the cheese. WOW!!!!!! Thanks again,
Aaron
Melted gruyere on top sounds AMAZING!
Thanks so much for sharing your feedback, Aaroon… it makes me happy and it’s great for the other readers.
Best wishes!
Hello, can I use almond flour instead of APF?
Yes, you can use almond flour as a soup thickener instead of all purpose flour. However, I’ve never tried it in this recipe, and I can’t tell you if you’ll taste any almond flavor.
Have a lovely weekend. x
Unseasonably cool in Washington D.C. this week and since I love soup and had a pound of button mushrooms that need to be used up I decided to make your soup! So delicious, creamy and satisfying. I used oat milk and it worked out well. Next time I will use baby bella mushrooms since I’m sure they will provide a deeper flavor. I will also dial the soy sauce back a bit – maybe 2 teaspoons – instead of a whole tablespoon. Thank you for the great lunch Katia!
Thanks so much for sharing your lovely feedback, Kate! I’m so glad you’ve enjoyed this mushroom soup, it’s one of my favorites, always ideal for the British weather ; ).
Cheers x
Fantastic recipe! So delicious you forget it’s not sinful! I made it just as you directed (used 1% milk) except I actually cut the flour in half because I’m a little bit sensitive to gluten. It still came out rich and creamy. I garnished with fresh thyme from my little backyard garden. Thanks for sharing your excellent (and easy) recipe, Katia!
Hi Emily, thanks for taking the time to share this wonderful feedback!
I’m sure the fresh thyme from your garden made this soup shine.
Hugs from London, Katia x
It’s an amazing recipe for weight watchers! Have been using this recipe for almost a year, and by far this is the best mushroom soup recipe for sure! Thank you so much for sharing it Katia!
I’m so happy to hear that, Priyanka! Thanks so much for sharing your lovely feedback : ).
Have a nice week x
Just made this soup, delicious! Don’t skip the light soy sauce, it really pulls it all together nicely.
I’m so glad to hear that! Thanks for taking the time to share your feedback x
Can you almond flour in this recipe?
Hi Mary, I haven’t used almond flour in this recipe yet, however, if you’ve ever used it to thicken soups, it should work in this recipe too x
I love this soup, it’s so good! I make it all the time 😀 Just wondering, my roommate is allergic to both milk and nuts but I’d like to make a batch of this that both of us can enjoy at some point, do you think oat or soy milk would also work as a substitute? or would the flavors not mesh well? Thank you for this delicious recipe!!
I’m so pleased you make it all the time and thanks for sharing your feedback! 💛
To answer your question, oat milk works just fine in this recipe, I use it quite often and we love it x
The best Mushroom Soup I have ever tasted. So easy and no cream or butter. WOW. I followed the recipe and made it with less salt and a tsp of Soy sauce.
It was delicious and a lovely smooth textured sauce. Thank you.
Thanks a lot for sharing your lovely feedback, I’m so glad it’s the best mushroom soup you’ve ever tasted! 💛
Wonderful recipe! I make it with Gluten Free Flour 1 to 1, and coconut aminos to replace the soya sauce, and it turned out perfect. Both of my young kids loved it! We will be making this often. So simple and tasty.
I’m so glad to hear it was wonderful! Thanks for taking the time to share your feedback, Katie. x
Great recipe! I used almond milk, but my brand left a too strong almond flavor. I masked it with extra pepper, 1/4 cup cognac, teaspoon of rice vinegar and floated a sprig of marjoram floated on top. Came out great! Thanks for the recipe!
Thanks so much for sharing your feedback, Anita! I love this mushroom soup and I’m so pleased when my readers make their own adjustments and the recipe works great.
Cheers x
Oh so yummy on a winter day. I added crushed red pepper with the milk that gave it a little extra.
Thank you for sharing your feedback, Peter! 😊 I’m so glad you enjoyed it x
Hi Katia, I made this soup today with vegetable stock, milk &chives. It came out absolutely delicious!!!!!!!!! Thank you for sharing this wonderful healthy veggie recipe 👌❤️
You’re so welcome, Vathani 💛 Thanks for sharing your feedback, I’m so pleased you liked it x
Yum, as is. or… I heated the soup and topped it with a splash of Marsala wine! To live for……. ❤
I’m so pleased you loved it, Joyce! Thanks a million for sharing your lovely comment! 😍
Delicious! I used oregano , thyme, parsley and chives. It came out really thick like a sauce so we are use if it as a sauce and adding a little more vegetable broth for use as a soup delicious both ways. Thank you for the delicious recipe ❤️
You’re so welcome, Daphne! I’m so glad it turned out delicious, thanks for your comment and for the note about the gf flour 💛
Oh yum! I just made your soup and are 2 bowls. Soo good.
Thanks for sharing your feedback, Bonnie! I’m so pleased you liked it x
Made this just now. It’s so delicious!!! I’m happy it doesn’t have cream and still tastes creamy 🙂 I can’t believe I made it I’m so proud of myself 🙂 thank you xxxx
I’m so pleased it turned out so delicious, well done! Thanks so much for sharing your lovely comment 💛