Mushroom Soup: Keto-Friendly Or Not?

The canned cream of mushroom soup is not keto-friendly. It contains starches and preservatives and is thickened with wheat flour. However, you can make a keto-approved version of the soup by using fresh mushrooms and thickening it with heavy cream.

Keto-friendly ingredients for cream of mushroom soup

Cream of mushroom soup is a delicious and comforting dish, but the traditional version is often made with high-carb ingredients and fillers. However, it is possible to make a keto-friendly version that is just as tasty and creamy. Here are some ingredients you can use to make a keto-friendly cream of mushroom soup:

Mushrooms:

Fresh mushrooms are a key ingredient in this soup and can be white button mushrooms, crimini mushrooms, or meatier portobello mushrooms. They are naturally low in carbohydrates and add a depth of flavour to the dish.

Butter:

Using good quality salted butter adds a delicious flavour to the mushrooms as they are sautéed. Butter also contains healthy fats that are suitable for a keto diet.

Onion:

Onions can be used in the form of onion powder or finely diced onions. Onion powder is preferred by some as it contains slightly fewer carbs.

Garlic:

Garlic powder or fresh garlic cloves can be used to add flavour to the soup. Fresh garlic is preferred by some for its superior flavour.

Broth:

Chicken broth or vegetable broth is used to deglaze the pan and add flavour to the soup. It is best to avoid beef broth as it can overwhelm the flavour of the mushrooms.

Cream:

Heavy cream or whipping cream is what makes the soup rich and creamy. It is important for achieving the desired consistency. For a dairy-free option, full-fat coconut milk or coconut cream can be used instead.

Cream Cheese:

Cream cheese can be used as a thickening agent in the soup, giving it a delicious and filling texture.

Spices and Herbs:

Spices such as black pepper and dried thyme add flavour to the soup. Fresh herbs like sage, thyme, or rosemary can also be used to enhance the taste.

By using these keto-friendly ingredients, you can create a delicious and creamy mushroom soup that fits within the parameters of a keto diet.

How to make a dairy-free version

Dairy-Free Cream of Mushroom Soup

This recipe is a dairy-free take on the classic cream of mushroom soup. It's simple, versatile, and perfect for those with dietary restrictions. Here's how to make it:

Ingredients:

• 2 tablespoons of unsalted butter or a dairy-free alternative (such as coconut oil or vegan butter)
• 1 cup of dairy-free milk (unsweetened almond milk, coconut milk, or another plain, unsweetened milk alternative)
• 1/2 cup of diced cremini mushrooms or another variety of mushroom
• 1/4 teaspoon of onion powder
• 1/4 teaspoon of garlic powder
• 1/4 cup of chicken broth or vegetable broth
• Salt and pepper to taste

Optional Ingredients for Added Flavor:

• Cooking wine
• Grated Parmesan cheese
• Crispy bacon
• Chopped chives
• Lemon juice
• Other varieties of mushrooms such as shiitake or oyster

Instructions:

• Melt the butter in a saucepan over medium heat.
• Add the mushrooms to the pan and cook until they are browned, which should take around 4 minutes.
• Pour in the dairy-free milk and broth.
• Add the onion powder and garlic powder.
• Stir in the herbs and spices, cooking just long enough for their aromas to be released, about a minute.
• Allow the soup to simmer and thicken, which should only take a minute or two.
• Enjoy your dairy-free cream of mushroom soup hot, or let it cool and store it in the refrigerator for up to 3-4 days. You can also freeze it for later!

Tips:

• For a smoother soup, puree the mushrooms using a blender before adding the dairy-free milk.
• If you're watching your salt intake, choose a low-sodium or no-salt-added broth.
• For a lighter soup, use light coconut milk or unsweetened almond milk instead of heavy cream.
• Add more mushrooms or other vegetables like spinach or kale for extra nutrients and fiber.

How to make a vegetarian version

The classic cream of mushroom soup is a hearty and satisfying dish, perfect for any time of the year. While traditionally made with a roux of flour and butter, and thickened with cream, it is possible to make a vegetarian version with a few simple substitutions. Here is a step-by-step guide to creating a delicious vegetarian cream of mushroom soup:

Ingredients:

• 2 tablespoons of salted or unsalted butter
• 1 cup of sliced white button mushrooms or cremini mushrooms
• ⅓ cup finely chopped onions (about 1 small to medium-sized onion)
• ½ teaspoon of minced or finely chopped garlic (2 to 3 small to medium cloves)
• 1 cup of water or vegetable stock
• 1 cup of whole milk (at room temperature)
• 6 tablespoons of light cream or 3 tablespoons of heavy cream
• 1 tablespoon of whole wheat flour or all-purpose flour
• Fresh herbs such as parsley, coriander, or basil for garnish (optional)
• Salt and freshly cracked black pepper to taste

Instructions:

• Start by rinsing or wiping the mushrooms clean. Remove the lower part of the base stalk of each mushroom and chop them into halves, quarters, or thin slices.
• Heat a heavy saucepan or pan over low to medium-low heat and add the butter.
• Once the butter has almost melted, add a bay leaf. Be careful not to burn the butter. Sauté for just 2 to 3 seconds until the bay leaf becomes fragrant.
• Add the chopped onions and garlic to the pan. Sauté over medium-low heat until the onions soften and become translucent.
• Add the mushrooms to the pan and continue sautéing. The mushrooms will release water as they cook.
• Keep sautéing until all the water dries up and the mushrooms turn a light golden brown.
• Add the flour to the pan and mix well. Sauté for 3 to 4 minutes over low heat, stirring continuously, until the raw flour aroma disappears.
• Add black pepper to taste and mix well.
• Now, pour in the water or vegetable stock, followed by the milk. Stir well and season with salt.
• Simmer the soup over medium-low heat. It will start to bubble and thicken. Continue simmering for another 4 to 5 minutes, stirring regularly to prevent sticking.
• Add the cream and chopped herbs (if using) to the soup. Simmer for an additional 1 to 2 minutes, stirring often.
• Finally, sprinkle in a pinch of ground nutmeg and stir. Turn off the heat and serve the soup steaming hot, garnished with more fresh herbs if desired.

Tips and Variations:

• For a vegan version, substitute plant-based butter and milk (such as cashew or soy milk) and use coconut cream or unsweetened almond milk instead of dairy cream.
• If you prefer a gluten-free option, replace the wheat flour with a GF-friendly thickener like potato starch, tapioca starch, or cornstarch.
• To elevate the flavor, consider adding cooking wine, grated Parmesan cheese, crispy bacon bits, or chopped chives.
• For a healthier twist, choose low-sodium vegetable broth and light coconut milk or almond milk instead of heavy cream.
• This soup can be made ahead of time and stored in the refrigerator for up to 2 days. When reheating, you may need to add a little water or vegetable stock to adjust the consistency.

How to make it healthier

While cream of mushroom soup is not keto-approved, there are ways to make it healthier. Here are some tips to make your cream of mushroom soup healthier:

Use Fresh Mushrooms: Instead of using canned or processed mushrooms, opt for fresh mushrooms. Look for brown or cremini mushrooms, which are perfect for this recipe. You can also use mini portobello mushrooms or a mix of your favourite varieties. Fresh mushrooms provide more flavour and nutrients than their canned counterparts.

Choose Healthier Thickening Agents: Instead of using flour or starches to thicken your soup, try pureeing the mushrooms or using healthier alternatives like heavy cream, coconut milk, or almond milk. These options will add creaminess without the same carb load as flour or starches.

Reduce the Amount of Cream: While cream adds a delicious richness to the soup, it can also be high in saturated fat and calories. Consider reducing the amount of cream used or substituting it with evaporated milk, light cream, or thickened cream. You could also try using full-fat coconut milk or coconut cream for a dairy-free option.

Add Nutritional Boosts: Enhance the nutritional profile of your soup by adding some extra ingredients. Try including shredded chicken for extra protein, or swap out the chicken stock for bone broth to boost the nutrient content. You can also add some fresh herbs like thyme, rosemary, or parsley to boost flavour and antioxidants.

Make it from Scratch: Avoid the preservatives and hidden carbs in canned or store-bought soups by making your own. Homemade cream of mushroom soup allows you to control the ingredients and their quality, ensuring a healthier final product.

Reduce Sodium Content: Canned soups tend to be high in sodium, so making your own allows you to control the salt content. When seasoning your soup, start with a small amount of salt and adjust to taste. You can also use low-sodium chicken broth and add other spices and herbs to boost flavour without relying heavily on salt.

How to prepare it ahead of time

Preparing your keto-friendly cream of mushroom soup ahead of time is a great way to ensure you have a delicious, healthy meal ready to go. Here are the steps to follow:

Ingredients

Before you start preparing the soup, make sure you have the following ingredients:

• Butter
• Fresh mushrooms (white button, cremini, or a mix of your favourite varieties)
• Onion (white or yellow)
• Garlic
• Broth (chicken, vegetable, or beef)
• Heavy cream (or coconut cream/milk for a dairy-free option)
• Almond milk (or another milk alternative)
• Salt and pepper
• Fresh herbs (optional)

Method

• Start by sauteing the mushrooms and onions in butter over medium heat until they are soft and lightly browned. This should take around 10-15 minutes.
• Next, add the garlic and any fresh herbs you wish to include. Saute for another minute or until fragrant.
• Pour in the liquids (broth, cream, and almond milk), and season with salt and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes, stirring occasionally.
• Use an immersion blender to puree the soup until it reaches your desired consistency. If you don't have an immersion blender, you can use a regular blender, working in batches if needed.
• At this point, your soup is ready to be served! However, if you are preparing it ahead of time, let the soup cool down to room temperature.
• Transfer the soup to an airtight container and store it in the refrigerator for up to 3-4 days. If you want to freeze it, it will last for 2-3 months.
• When you are ready to eat the soup, simply reheat it gently on the stovetop or in the microwave until hot. If you froze the soup, make sure to thaw it in the refrigerator before reheating.

Preparing your keto cream of mushroom soup ahead of time is a convenient way to ensure you have a tasty and healthy meal option whenever you need it. Enjoy!

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