Published: by Laura Yautz
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Get your crusty bread ready, because it's finally getting the Healthy Mushroom Soup it's been begging for! Creamy, hearty, low fat, low carb, and low sodium, it's anything but low flavor. Made with tons of delicious, meaty mushrooms, simmered with aromatics and complementary herbs, and finished off with creamy, tangy yogurt, it's the one pot weeknight soup of your dreams!
Benefits of Mushroom Soup
No high sodium, high fat canned cream of mushroom soup here! Canned soups can be pretty sketchy when it comes to healthfulness. But homemade mushroom soup is where it's at! We have full control of ingredients, and we're not throwing the salt shaker or heavy cream in our pot!
Our no cream mushroom soup uses some delicious, but lower calorie, lower fat ingredients, which keeps our soup healthier. The soup is good for lower calorie or weight loss diets, diabetic diets, and low fat diets. And of course it's heart healthy!
Mushrooms are very low in calories, but high in protein, fiber, and cholesterol free. Not only that, but they are known to have cholesterol lowering properties, and anti inflammatory effects (1). Also, unique to the plant world, mushrooms naturally contain some vitamin D. Not a lot really, but if mushrooms are exposed to UV radiation the amount of vitamin D in them increases significantly (2). They’re a great addition to this soup!
We use a homemade vegetable stock as the base for the soup, and we don't add any salt to that. This allows us to add a LITTLE salt while we're cooking it, to punch up the flavor without overdoing it, keeping the dish overall low sodium.
Then we use nonfat Greek yogurt to create a lusciously creamy mushroom soup with no cream at all. Greek yogurt is high in protein, potassium, and calcium, while being low in cholesterol and fat free.
All this makes our soup the best low calorie, low sodium mushroom soup out there!
What to Serve with Mushroom Soup
Our healthy mushroom soup can be a main entrée or a side dish! Here are 10 great ideas to serve with mushroom soup:
- Crusty bread
- Simple side salad like Arugula Avocado Salad
- Roasted Kale Salad with Apple Maple Vinaigrette
- Garlic Potato Wedges
- Buckwheat Biscuits
- Rice Pilaf
- Everything Bagel Chickpea Salad Sandwiches
- Homemade Croutons
- Vegetarian Stuffed Peppers
- Easy Skillet Tempeh
FAQs and Substitutions
How can I make this non dairy?
If you want to make it non dairy, use any non dairy yogurt you like instead of Greek yogurt! Forager Project Cashewmilk Yogurt is great, and so is Silk Yogurt Alternative (these are not sponsored links, and I have not been compensated for my opinion). I'm sure many other brands are delicious as well!
Can you freeze mushroom soup?
Yes! Simply portion the soup into serving sizes you like (in a freezer container), cool completely, and then cover and pop in the freezer. It can stay frozen solid for up to 6 months.
How can I make this gluten free?
To make the soup gluten free, you can substitute any all purpose gluten free flour for the all purpose flour. You could also simply leave it out, if you're ok with the soup not being quite as thick.
What mushrooms should I use for this recipe?
Your favorite mushrooms are the best mushrooms for this soup! I used baby bellas in mine. Any type of mushroom would work, and any combination too. As long as you have one pound total, you're good to go!
More Heart Healthy Mushroom Recipes
- Low Sodium Mushroom Chili
- Quinoa Mushroom Burgers with Black Beans
- Healthy Burrito Bowls
Or check out our Soup Archive!
If you try our Healthy Mushroom Soup, let us know in the comments below!
đź“– Recipe
Healthy Mushroom Soup
Laura Yautz
Get your crusty bread ready, because it's finally getting the Healthy Mushroom Soup it's been begging for! Creamy, hearty, low fat, low carb, and low sodium, it's anything but low flavor. You've got to taste it to believe it!
5 from 5 votes
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Prep Time 20 minutes mins
Cook Time 35 minutes mins
Total Time 55 minutes mins
Course Soup
Cuisine American
Servings 4
Calories 165 kcal
Ingredients
- 2 tablespoon Olive Oil
- 1 medium Onion, diced
- 4 Garlic Cloves, minced
- 1 lb Mushrooms, sliced, any variety and combo
- 1 teaspoon Herbes de Provence
- ÂĽ cup All Purpose Flour
- 3 cups Homemade Vegetable Stock (or No Added Salt Vegetable Broth)
- 1 cup Plain Nonfat Greek Yogurt
- Salt and Pepper to taste
Instructions
Heat the olive oil in a large pot over medium heat. Add the onion and saute until translucent.
Add the garlic, and continue to saute for another minute or two, until fragrant.
Add the mushrooms and herbs, and continue cooking until the mushrooms release their juices, the juices evaporate, and the mushrooms are starting to brown.
Sprinkle the flour in, and cook, stirring constantly, for 1 minute.
Pour in the stock or broth, and stir to combine. Bring to a simmer, and reduce the heat to keep the pot simmering, but not boiling.
Stir occasionally for 20 minutes.
Turn off the heat, and allow the soup to stop simmering.
Measure at least a cup of the soup liquid into a bowl (it’s okay if you get some onion pieces).
Slowly whisk the yogurt into the hot liquid until it’s smooth and completely combined.
Now add the yogurt mixture back into the soup pot, stirring until combined well.
Do not bring the soup back to a boil, but you can warm it if it’s cooled too much.
Serve hot, with crusty bread and a dollop of Greek yogurt if desired.
Nutrition
Calories: 165kcal (8%)Carbohydrates: 15g (5%)Protein: 11g (22%)Fat: 7.5g (12%)Saturated Fat: 1.1g (7%)Polyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 3mg (1%)Sodium: 30mg (1%)Potassium: 508mg (15%)Fiber: 2g (8%)Sugar: 5g (6%)Vitamin C: 5mg (6%)Calcium: 84mg (8%)Iron: 1mg (6%)
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Keyword low calorie mushroom soup
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