Healthy Cream of Mushroom Soup

4.7

(9)

6 Reviews

This healthy version of the traditional cream of mushroom soup calls for you to puree half of the soup for that rich, creamy mouthfeel and leave the other half as is for hits of meaty texture. Don't skip the parsley and tarragon as both add a nice pop of color, and their flavors play so well with the mushrooms. Be sure to brown the mushrooms well as that'll add even more depth to the soup.

Karen Rankin

Updated on April 25, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Active Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Nut-Free Soy-Free Vegetarian Egg-Free

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Ingredients

2 ½ pounds cleaned and sliced fresh mixed mushrooms
2 tablespoons olive oil
2 tablespoons unsalted butter
1 ¼ teaspoons kosher salt
½ teaspoon black pepper
½ cup chopped shallots (from 2 medium shallots)
½ cup chopped scallions (from 2 medium scallions)
3 tablespoons all-purpose flour
2 ½ cups unsalted vegetable stock
2 ½ cups whole milk
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh tarragon

Directions

Roughly chop mushrooms. Add oil and butter to a large, heavy pot and cook over medium-high until butter melts. Add mushrooms, salt, and pepper; cook, stirring often, until mushrooms are deeply browned and most of the moisture has evaporated, 8 to 10 minutes.
Add shallots and scallions; cook, stirring often, until softened, about 4 minutes. Add flour and stir to combine. Add stock and milk, stirring and scraping to loosen any browned bits from bottom of pot. Let mixture come to a low boil and cook, stirring occasionally, until broth thickens, about 5 minutes. Remove from heat. Transfer half of mixture to a countertop blender. Secure lid on blender and remove center piece to allow steam to escape. Place a clean towel over opening and process until almost smooth; return to pot. Or use an immersion blender to pulse the soup until somewhat blended but some whole pieces of mushroom are still visible. Stir in parsley and tarragon; serve hot.

Equipment

Large heavy pot, countertop blender or immersion blender

Frequently Asked Questions

How can a cream-based soup be healthy?

Many traditional cream of mushroom soup recipes use heavy cream or half-and-half as its base. We've lightened this recipe up some by using whole milk and less butter, while still going big on flavor. And remember, dairy touts its own health benefits, including being rich in calcium and (if fortified) vitamin D.
Are mushrooms healthy?

From button, cremini and oyster to portobello and shiitake, mushrooms are loaded with health benefits. Mushrooms exhibit anti-inflammatory properties and, acting as a prebiotic, can improve gut health. They're also a good source of potassium and B vitamins. Most notably, mushrooms are the only plant-based source of vitamin D, a vitamin that we get primarily from being exposed to sunlight.
Is this recipe gluten-free?

Because it uses all-purpose flour to thicken it, this recipe is not gluten-free. However, you could use an all-purpose gluten-free flour to make it gluten-free. Also, be sure to check the label on the vegetable stock to ensure it doesn't have a gluten-containing thickener added to it.
What types of mushrooms can I use?

Use an assortment of mixed mushrooms, such as cremini, portobello, chanterelle, shiitake, porcini, button and oyster mushrooms. When shopping for mushrooms, they should feel dry and firm to the touch, have a smooth outer appearance and are free from any dark spots. Be sure to clean the mushrooms well before using.
I don't have fresh tarragon, is there a substitute?

Tarragon is a perennial herb with slender, delicate green leaves and a distinctive licorice flavor. If you don't have fresh tarragon, you can use dried tarragon instead. Add 1 teaspoon of dried tarragon with the shallots and scallions in Step 2 to bring out the flavor of the dried herb. For a fresh herb substitute, use 1 tablespoon of chopped fresh chervil, which has a mild licorice flavor similar to tarragon. If you prefer not to use tarragon, garnish the soup with chopped fresh chives.
Can I make cream of mushroom soup ahead?

Yes, you can make the soup ahead and refrigerate in an airtight container for up to three days. Reheat in the microwave or on the stovetop until warmed through.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: EatingWell.com, October 2019

Nutrition Facts (per serving)

212	Calories
12g	Fat
19g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 212
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 3g	11%
Total Sugars 10g
Protein 10g	20%
Total Fat 12g	15%
Saturated Fat 5g	25%
Sodium 485mg	21%
Calcium 146mg	11%
Potassium 820mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.