Leena Watts
Mushroom soup is a hearty and delicious meal, perfect for cold weather. It's also a healthy option, packed with nutrients and low in calories. Making this soup is easy and can be done in one pot. The process involves sautéing garlic, onions, and mushrooms, then adding broth or stock, and finally milk or cream for a rich, creamy texture. The soup can be served with crusty bread or rice for a comforting and satisfying meal. For those looking for a lighter option, there are ways to make this soup without cream, using alternatives like nonfat Greek yogurt or almond/oat milk. This soup is perfect for freezing, making it an excellent choice for meal prep or quick meals.
| Characteristics | Values |
|---|---|
| Calories | 150 per serving |
| Ingredients | Mushrooms, garlic, onions, olive oil, butter, herbs, Worcestershire sauce, vegetable stock, nutmeg, salt, pepper, cornstarch, water, evaporated milk, skim milk, flour, light sour cream, coconut flour, almond flour, beef gelatin powder, milk, chicken broth, water, homemade vegetable stock, baby Bella mushrooms, Portobello mushrooms, Cremini mushrooms, thyme, soy sauce, full-fat cow's milk, almond milk, oat milk, nonfat Greek yogurt, non-dairy yogurt |
| Preparation | Wash and slice mushrooms, sauté garlic, onions, and mushrooms, add broth/stock, milk, and flour, stir, simmer, blend, serve |
| Storage | Refrigerate for 3-4 days in an airtight container, freeze for up to 1 month |
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What You'll Learn
Sauté garlic, onions, and mushrooms
Sautéing garlic, onions, and mushrooms is a simple process that adds a lot of flavour to your diet mushroom soup. Here's a step-by-step guide:
First, prepare your ingredients. Peel and dice the garlic, slice the onion into strips or chop it into smaller pieces, and wipe the mushrooms clean before slicing them evenly to ensure they cook uniformly.
Next, heat some butter and olive oil in a large skillet or pan over medium-high heat. You can also add some Worcestershire sauce to the oil and butter mixture for extra flavour. Once the butter has melted, add the garlic to the pan and sauté briefly. Garlic burns easily and can become bitter, so be careful not to let it burn.
After the garlic is fragrant, add the onions to the pan and cook until they become translucent and start to brown at the edges. Then, add the mushrooms and increase the heat. Stir the mushrooms frequently to prevent burning and ensure even cooking. Continue cooking until the mushrooms are golden brown and tender.
Finally, in the last minute of cooking, add some minced or diced garlic back to the pan, along with salt and pepper to taste. You can also add fresh herbs like parsley, rosemary, thyme, or a splash of white wine for extra flavour.
And that's it! You've just created a delicious and fragrant base for your diet mushroom soup.
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Add flour and liquid
Adding flour and liquid is an important step in making a creamy and delicious mushroom soup. Flour helps to thicken the soup base, giving it a creamy consistency without the need for heavy cream. This step usually follows the browning of the mushrooms and the addition of aromatics such as onions, garlic, and herbs.
To add flour to your mushroom soup, start by making a roux, which is a thick paste. In a separate bowl, mix equal parts flour and fat, such as olive oil, butter, or the leftover fat from cooking your aromatics. If you are making a dairy-free or vegan soup, you can use almond or oat milk instead of butter or oil. Coconut flour, almond flour, or beef gelatin powder can be used as alternative thickeners. Mix the flour and fat together until they form a thick paste. This roux will help to thicken your soup and give it a creamy texture.
Once your roux is ready, it's time to add the liquid. You can use a variety of liquids, depending on your preference and dietary restrictions. Some common options include milk, chicken broth, vegetable broth, or water. If you're making a vegetarian soup, it's best to avoid chicken broth and opt for vegetable broth or water instead. For a dairy-free option, you can use almond or oat milk instead of cow's milk.
Pour your chosen liquid into the pot slowly, stirring continuously. Adding the liquid gradually and mixing thoroughly ensures that your soup achieves a smooth and creamy consistency without any lumps. Keep stirring until the flour and liquid are fully incorporated and there are no lumps.
Finally, you can add the remainder of your mixture, such as the mushrooms, onions, and any other ingredients you may have set aside earlier in the cooking process. Stir everything together, and your soup is now ready to be served or stored for later! This mushroom soup is a delicious and healthy option, packed with flavour and nutrients from the mushrooms.
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Simmer and season
Once you've sautéed the garlic, onions, and mushrooms, it's time to simmer and season.
Add your broth/stock to the pot and bring the mixture to a boil. Cook until the mushrooms are soft. This should take around 3-4 minutes. If you're using a recipe that calls for browning the mushrooms, this may take longer. You can tell the mushrooms are cooked when they are browned and most of their moisture has evaporated. You can also add your herbs at this stage, such as thyme.
Next, add your milk. You can use dairy milk, such as full-fat cow's milk, or a dairy-free alternative like almond or oat milk. You can also add some heavy cream or half-and-half for a more decadent soup. If you're looking for a lower-calorie option, you can use nonfat Greek yogurt to create a creamy texture without adding cream. For a vegan option, use a non-dairy yogurt.
Finally, season your soup with salt and pepper to taste. You can also add a splash of soy sauce for extra flavor and color. If you want a thicker soup, you can add a cornstarch and water slurry at this stage.
Simmer the soup for another 10 minutes or so, until it has reached your desired consistency. Then, serve and enjoy!
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Cool and store
Once your mushroom soup is cooked, let it cool to room temperature. Then, transfer it to airtight containers and place them in the fridge. The soup will last in the refrigerator for up to 3–4 days.
If you want to freeze your soup, it's best to use single-serving containers, such as mason jars, for ease of thawing and freezing. You can also freeze the soup in a larger container, but it is recommended to freeze individual portions so that you can easily grab a meal when you need one. When freezing, make sure the soup has cooled completely before covering and placing in the freezer. Frozen mushroom soup can last for up to 1 month to 6 months.
To thaw frozen soup, let it defrost in the fridge or use the microwave if you need it quickly. If you use the microwave, remember to remove any metal lids first, and be aware that you'll need to eat the soup immediately. If your soup separates when you defrost it, you can whisk it or use an immersion blender to re-blend.
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Reheat and serve
Reheating and serving your mushroom soup is simple. If you've frozen your soup, let it thaw in the fridge. If you need it in a hurry, you can defrost it in the microwave, but be sure to remove any metal lids first, and note that you'll need to eat it straight away.
To reheat your soup, you can use either the stovetop or the microwave. If you're using the stovetop, simply pour your soup into a pot and heat it on a medium setting until it reaches your desired temperature. If you're using a microwave, place your soup in a microwave-safe container, stir it periodically, and heat it in short bursts until it's ready to serve.
If you froze your soup without the sour cream and flour mixture, you can add those ingredients now. To do this, take about half a cup of hot soup liquid and mix it with your sour cream/flour mixture until it's thoroughly combined. Then, gradually add the rest of the hot soup and keep stirring.
Your soup is now ready to serve. This healthy, creamy mushroom soup is delicious on its own, or served with crusty bread, black pepper focaccia, crostini, or rice for a heartier meal.
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Frequently asked questions
To make a creamy diet mushroom soup, you can use nonfat Greek yoghurt, light sour cream, or a combination of milk and flour to create a roux.
You will need mushrooms, garlic, and a combination of either onions, shallots, or leeks. You can also add herbs and spices, such as thyme, nutmeg, and Worcestershire sauce, to taste.
It is recommended to brown the mushrooms to deepen their flavour. However, if you are using chanterelle mushrooms, you may want to sauté them without browning to preserve their sweet flavour.
