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    Home Β» Recipes Β» Lunch Β» Soup

    Healthy Cream of Mushroom Soup

    Published: Jun 2, 2014 Β· Updated: Dec 29, 2022 by Neil 2 Comments

    845 shares
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    Jump to Recipe
    This healthy cream of mushroom soup recipe has no cream but still tastes just as creamy and yummy as the original. It's an easy soup to make with a vegan option too! #neilshealthymeals #recipe #mushroom #mushroomsoup

    Healthy cream of mushroom soup has no cream but still tastes just as creamy and yummy as the original. But, this one's without the calories!

    A bowl of creamy mushroom soup without the cream. Garnished with chopped mushroom and parlsey.

    Folks you're going to love this healthy mushroom soup!

    Not only is it quick and easy to make but it's a creamy mushroom soup without the cream.

    It's still got an amazing deep mushroom flavour. Just like the thick and creamy version of mushroom soup we all remember from the familiar red and white can. But it's much healthier! 

    It took me 3 batches of making this cream of mushroom soup, until I got it right, where I could remove the cream ingredient and still feel that the soup had its rich creamy taste at a much reduced calorie and low fat content.

    In fact, this one became a bit of an obsession. Adding too much potato made it more of a cream of potato soup, adding not enough meant it was too watery!

    I finally came up with the right consistency with these quantities below.

    I so badly wanted to include it in my lunchtime soups option as the original full fat version cream of mushroom soup has always been one of my favourites.

    There's just so many ways now to make soups "creamier" without unnecessarily adding extra fat and calories to good wholesome food.

    If you're looking to start reducing your calorie intake, or watching your weight, I find it's always good to check what's actually been added to the food.

    Leaving out the cream in this cream of mushroom soup recipe, for me, actually means I can taste the vegetables, rather than just cream!

    Jump to:
    • Notes For How To Make Creamy Mushroom Soup Without Cream
    • Equipment
    • Other Popular Soup Recipes You Might Also Like
    • πŸ“‹ Healthy Cream of Mushroom Soup Recipe
    • Nutrition Label
    • Rate The Recipe

    Notes For How To Make Creamy Mushroom Soup Without Cream

    • Wipe the mushrooms clean of any dirt first using kitchen paper. Never wash mushrooms!
    • It is possible to make this soup without using any stock at all and just milk. Make sure the soup is well seasoned if you choose to do this.
    • Alternatively to add more depth of flavour adjust the quantity of milk to stock. You could do less milk and more stock or vice versa.
    • I used skimmed milk to make this mushroom soup as low in calories and fat as possible. The addition of the potato adds back the thickness you would normally get from full fat milk. If you do use full fat, use only one potato and note the calorie content will be different.
    • To freeze any leftovers allow the soup to cool completely before freezing in individual airtight containers.
    • To re-heat your creamless mushroom soup defrost entirely first then place in a pan on the hob and gently re-heat to remove any lumps. If using a microwave heat for 1 minute then stir and repeat this process until the soup has no lumps and is at a required heat.

    Equipment

    For This Cream Of Mushroom Soup You May Need….

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    This is the set of pans I recommend for cooking with.

    The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.

    The pans are suitable for all hobs including induction.

    They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.

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    Check out this recipe
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    📋 Scottish Leek and Potato Soup
    This vegan, gluten free and healthy Scottish leek and potato soup is deliciously creamy and smooth tasting without the added calories of butter or cream!
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    Sweet potato and red lentil soup is a delicious and easy recipe. This healthy vegan and gluten free soup is a perfect filler that never fails to please.
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    Creamy Vegan Cauliflower Leek Soup
    Creamy vegan cauliflower leek soup is a delicious comforting soup. Easy to make, it’s a light and healthy low-calorie soup on the table in under an hour!
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    This healthy cream of mushroom soup is made with no cream but still tastes just as creamy and yummy as the original. But, this one’s without the calories!
    Print Recipe Save Recipe Saved Recipe!
    5 from 1 vote

    📋 Healthy Cream of Mushroom Soup Recipe

    Healthy Cream of Mushroom Soup. Actually made with no cream but still tasting just as creamy!
    Prep Time20 mins
    Cook Time30 mins
    Total Time50 mins
    Course: Lunch
    Cuisine: International
    Servings: 6
    Calories: 176kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Chopping board
    • Kitchen knives
    • Kitchen scale
    • Wooden spoon
    • Measuring jug
    • Measuring spoons
    • Blender

    Ingredients

    • Low cal cooking spray
    • 1 medium onion diced
    • 2 medium potatoes peeled and diced
    • 250 g white mushrooms chopped
    • 1 L chicken or vegetable stock
    • 350 ml skimmed milk
    • 1 tablespoon corn flour mixed with 2 tbsp. cold water
    • Salt and pepper
    • Some extra mushrooms left over for garnish
    • 1 tablespoon chopped parsley
    Metric - US Customary

    Instructions

    • Spray the bottom of a large saucepan, 5 times, with the low cal cooking spray. Turn on a high heat under the saucepan and wait until the oil bubbles, then turn down to a low heat. You could also use 1 tbsp. olive oil.
    • Add the diced onion and soften it, stirring continuously for about 4 – 5 minutes, then add the diced potato and the chopped mushrooms. Stir for a further 3 – 4 minutes.
    • Add the stock and simmer together for 20 minutes until the potatoes are soft. Remove from the heat.
    • When the soup has cooled, blitz it in a blender / food processor and return to the pan.
    • Add the milk, the corn flour, and then stir to thicken. Add more corn flour (mixed in cold water first) if a thicker consistency is required.
    • Season to taste and then serve garnished with the mushrooms and parsley.
    Prevent your screen from going dark

    Nutrition

    Calories: 176kcal | Carbohydrates: 25.9g | Protein: 9.3g | Fat: 4.2g | Saturated Fat: 1.7g | Cholesterol: 11.1mg | Sodium: 322.1mg | Fiber: 2.5g | Sugar: 8g | Vitamin A: 150IU | Vitamin C: 23.9mg | Calcium: 90mg | Iron: 1.3mg

    Nutrition Label

    Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

    Nutrition Facts
    📋 Healthy Cream of Mushroom Soup
    Amount Per Serving
    Calories 176 Calories from Fat 38
    % Daily Value*
    Fat 4.2g6%
    Saturated Fat 1.7g11%
    Cholesterol 11.1mg4%
    Sodium 322.1mg14%
    Carbohydrates 25.9g9%
    Fiber 2.5g10%
    Sugar 8g9%
    Protein 9.3g19%
    Vitamin A 150IU3%
    Vitamin C 23.9mg29%
    Calcium 90mg9%
    Iron 1.3mg7%
    * Percent Daily Values are based on a 2000 calorie diet.

    Rate The Recipe

    If you’ve made this healthy mushroom soup recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Related

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    Healthier Banana Bread »

    Reader Interactions

    Comments

    1. John

      May 12, 2020 at 9:16 am

      5 stars
      Delicious! Although I did make a bit of a change to the amount of stock used as suggested. I followed the recipe exactly as its said to be done then I added just 150ml milk and 150ml more stock. I suppose its a personal preference but I'll definitely be making this soup again!

      Reply
      • Neil

        May 12, 2020 at 9:18 am

        Hi John, thanks so much for making my recipe then rating and commenting on it. As you say the addition of more / less stock or milk is a personal preference so I'm glad you adjusted the soup to suit your own tastes. Let me know if you make any of my other soups, I'd love to hear!

        Reply

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