If you’re looking for a comforting, nourishing dish that won’t weigh you down, a low-calorie mushroom soup might just be the perfect fit for your next meal. Mushrooms, with their earthy flavor and satisfying texture, provide the foundation for a rich and savory soup that can be both filling and light. This dish is not only low in calories but also packed with nutrients, making it a great option for anyone trying to eat healthier without sacrificing flavor.
What makes this soup so special is its versatility. Whether you’re a beginner in the kitchen or a seasoned pro, you can easily adapt the recipe to suit your tastes or dietary preferences. It’s a great way to enjoy a comforting, bowl of soup that feels indulgent but won’t leave you feeling sluggish afterward.
In this guide, I’ll walk you through the low-calorie mushroom soup recipe, the ingredients you’ll need, the cooking process, ingredient insights, expert tips, variations to suit your mood or dietary needs, and much more. So grab your apron and let’s dive into making a bowl of this soul-soothing soup.
Low Calorie Mushroom Soup Recipe
Let’s get right into the heart of this recipe. The beauty of a low-calorie mushroom soup is in its simplicity. You don’t need any fancy ingredients or advanced techniques to make a soup that’s bursting with flavor and still light on the calories.
Here’s the recipe at a glance:
Ingredients
- Fresh mushrooms (any variety you like, though cremini or button mushrooms are classic choices)
- Low-sodium vegetable broth or chicken broth (for a richer flavor, chicken broth is great)
- A small amount of olive oil (just to sauté the mushrooms)
- Garlic, finely minced for flavor
- A small onion (for depth of flavor)
- Unsweetened almond milk (or regular milk if you prefer)
- Salt and pepper to taste
- Fresh herbs like thyme or parsley for garnish
Cooking Time
- Preparation Time: 10 minutes
- Cooking Time: 20-25 minutes
- Total Time: 30-35 minutes
Serving Size
This recipe serves about 4 people, making it ideal for a family meal or a week’s worth of lunch prep.
Ingredients Needed
Fresh Mushrooms
The star of the show! Mushrooms provide a natural umami flavor and are incredibly low in calories. They’re high in antioxidants, fiber, and vitamins like B-vitamins and vitamin D. For the soup, you can choose from a variety of mushrooms such as cremini, white button, or even a mix of wild mushrooms for added complexity.
Low-Sodium Vegetable Or Chicken Broth
Broth is what gives the soup its body and depth of flavor. Opting for a low-sodium version helps keep the dish light and healthy without compromising on taste. The vegetable broth provides a subtle earthy base, while chicken broth adds a savory richness.
Olive Oil
Just a little drizzle of olive oil is used to sauté the mushrooms, onions, and garlic. Olive oil is a great source of heart-healthy fats, and a small amount goes a long way in adding a bit of richness to the soup.
Garlic And Onion
These aromatic ingredients are a must! Garlic adds a savory note, while onion gives the soup a naturally sweet and earthy flavor when it’s sautéed.
Unsweetened Almond Milk
For the creamy texture without the calories and fat of traditional cream, unsweetened almond milk does the trick. It’s light, mildly nutty, and doesn’t overpower the flavor of the mushrooms.
Seasonings
Simple salt and pepper are enough to enhance the flavors of the ingredients. Fresh herbs like thyme or parsley can add a nice touch at the end for a burst of freshness.
Cooking Instructions
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Prep Your Veggies
Start by cleaning your mushrooms. You can wipe them with a damp cloth or gently rinse them if needed. Slice them into thick pieces (about 1/4 inch). Dice the onion and mince the garlic.
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Sauté The Mushrooms, Onion, And Garlic
In a large pot, heat a tablespoon of olive oil over medium heat. Add the diced onion and garlic. Sauté until the onions are translucent and fragrant, about 3-4 minutes. Then, add the sliced mushrooms and cook them down until they release their moisture and start to brown, around 7-10 minutes. This step brings out the natural umami flavor of the mushrooms.
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Add The Broth
Pour in your low-sodium vegetable or chicken broth. Bring it to a simmer and let the flavors meld for about 10 minutes. This will give the mushrooms time to infuse the broth with their rich, earthy flavor.
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Blend The Soup
Once everything is nicely cooked, you can blend the soup to your preferred texture. If you want a smooth soup, use an immersion blender or transfer the soup to a regular blender. Blend until smooth and creamy. If you prefer some texture, blend it partially, leaving some chunky bits for added bite.
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Finish The Soup
Return the soup to the pot if you used a regular blender. Stir in the unsweetened almond milk and bring the soup back to a gentle simmer. Add salt and pepper to taste. For extra flavor, throw in a couple of sprigs of thyme or a handful of chopped parsley at the end. Let it simmer for another 3-5 minutes.
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Serve And Garnish
Ladle the soup into bowls and garnish with fresh herbs of your choice. If you want an extra creamy touch, you can drizzle a little more almond milk or even sprinkle some grated parmesan cheese.
Ingredient Insights
- Mushrooms: Not only are they low-calorie (around 15-20 calories per cup), but they also offer a solid source of antioxidants and dietary fiber. Mushrooms are particularly rich in selenium, an important mineral that supports immune function. They also help improve digestion thanks to their high fiber content.
- Broth: Broth is a fantastic base for any soup. It’s low in calories and can be used to add depth to your dish without the need for heavy cream or butter. Low-sodium versions are especially important as they keep the soup healthy without overwhelming your taste buds with salt.
- Almond Milk: When used in soups, almond milk provides a creamy consistency without the heavy fats found in traditional cream. Plus, it’s dairy-free, which makes this recipe perfect for those with lactose intolerance or following a plant-based diet.
Expert Tips
- For Extra Flavor: Before adding the broth, you can deglaze the pan with a splash of white wine or a little balsamic vinegar to add complexity. Both pair well with mushrooms and help lift the flavors in the soup.
- Texture Matters: If you prefer a silky-smooth texture, don’t hesitate to use a high-powered blender. For a rustic feel, you can keep some mushrooms in large chunks and blend only part of the soup for a mix of smooth and chunky textures.
- Make It Spicy: Add a pinch of red pepper flakes or a dash of hot sauce to give your mushroom soup a little kick. It adds a delightful contrast to the earthy flavors.
Recipe Variations
- Vegan Version: This recipe is already dairy-free thanks to almond milk. Ensure you’re using vegetable broth for a fully vegan option.
- Add More Vegetables: You can add other vegetables like carrots, celery, or leeks to the mix for a more hearty soup. Just chop them up and sauté them along with the onions and garlic.
- Creamy Mushroom Soup: If you’re craving a more indulgent, creamy version, you can replace almond milk with full-fat coconut milk or heavy cream. Just be mindful that this will raise the calorie count.
- Herb Variations: Swap out thyme for rosemary, or add a bay leaf for a different flavor profile. You can even sprinkle in some nutritional yeast to enhance the “cheesy” flavor in the soup.
Final Words
Making a low-calorie mushroom soup doesn’t mean you have to compromise on taste. With simple ingredients, a bit of time, and a few expert tips, you can whip up a deliciously comforting bowl of soup that feels decadent but is surprisingly light. This recipe is easy to adjust based on your preferences, so feel free to experiment with different ingredients or herbs.
FAQs
What Ingredients Are Needed For A Low Calorie Mushroom Soup?
The main ingredients for a low calorie mushroom soup include fresh mushrooms, vegetable broth, onions, garlic, low-fat milk or almond milk, a small amount of olive oil, thyme, salt, and pepper. You can also add optional ingredients like spinach or herbs for extra flavor.
Can I Make Low Calorie Mushroom Soup Without Cream?
Yes, you can make a low calorie mushroom soup without cream. Instead of heavy cream, you can use low-fat milk, almond milk, or a blend of vegetable broth and a small amount of cornstarch to achieve a creamy texture without the added calories.
How Many Calories Are In A Bowl Of Low Calorie Mushroom Soup?
A typical bowl of low calorie mushroom soup (about 1 cup) contains approximately 100-150 calories, depending on the specific ingredients used (e.g., type of milk or broth). Choosing non-fat or low-fat dairy options can further reduce the calorie count.
Can I Use Dried Mushrooms For This Recipe?
Yes, you can use dried mushrooms, but they need to be rehydrated first by soaking them in warm water for about 20 minutes. After rehydrating, they can be added to the soup just like fresh mushrooms, but keep in mind that dried mushrooms are more concentrated in flavor.
Is Low Calorie Mushroom Soup Vegan-friendly?
Low calorie mushroom soup can be made vegan by using plant-based alternatives. Replace dairy with almond milk, soy milk, or oat milk, and ensure the broth is vegetable-based. Avoid using butter or cream and stick to olive oil for sautéing.
How Do I Make My Mushroom Soup Thicker Without Adding Extra Calories?
To thicken mushroom soup without adding calories, you can use a few tricks like pureeing part of the soup, adding a small amount of potato or cauliflower, or using a roux made from whole wheat flour. These methods will increase the soup’s creaminess without significantly affecting the calorie count.
Can I Add Other Vegetables To The Low Calorie Mushroom Soup?
Yes, adding other low calorie vegetables such as onions, carrots, celery, spinach, or zucchini is a great way to enhance the flavor and nutritional value of your mushroom soup without increasing the calorie count. These additions also provide more fiber and vitamins.
How Long Can I Store Homemade Low Calorie Mushroom Soup?
Homemade low calorie mushroom soup can be stored in an airtight container in the refrigerator for up to 4-5 days. If you want to store it for a longer period, you can freeze the soup for up to 3 months. Just be sure to let it cool before storing it in a freezer-safe container.
What Type Of Mushrooms Are Best For Low Calorie Mushroom Soup?
For a low calorie mushroom soup, white button mushrooms, cremini mushrooms, or portobello mushrooms are the best options. These mushrooms have a mild flavor and are relatively low in calories. For a more intense flavor, you can also use shiitake or oyster mushrooms.
Can I Make Low Calorie Mushroom Soup In A Slow Cooker?
Yes, you can make low calorie mushroom soup in a slow cooker. Simply combine all the ingredients in the slow cooker and cook on low for 4-6 hours or on high for 2-3 hours. After cooking, use an immersion blender to puree the soup to your desired consistency.