Cream of Mushroom Soup, that rich, earthy classic, has graced our tables for generations. It’s a versatile dish that can be enjoyed on its own or used as a base in a variety of recipes like casseroles, sauces, and gravies. But if you’re watching your sodium intake, you might find yourself in a bit of a bind when searching for a store-bought version that meets your dietary needs. The sodium levels in pre-made soups can be shockingly high. Luckily, making your own Low Sodium Cream of Mushroom Soup at home is not only a healthier option, but it also gives you full control over the ingredients and the final taste.
Homemade versions tend to be more flavorful, fresher, and far more customizable to your liking. Plus, you get to adjust the seasoning to your taste without relying on the hidden sodium that often sneaks into processed foods. In this guide, I’ll walk you through the steps for preparing a low-sodium version of this beloved soup, offer ingredient insights, share expert tips, and even explore some fun variations.
Low Sodium Cream Of Mushroom Soup Recipe
This Low Sodium Cream of Mushroom Soup is everything you want in a cozy, comforting soup-rich, creamy, and full of flavor-but without the excessive salt. It’s perfect for anyone looking to reduce their sodium intake or for those simply wanting to try a fresher, more wholesome version of this classic dish. Below is the recipe, complete with detailed steps to help you achieve the perfect bowl of soup.
Ingredients Needed
- Mushrooms (2 cups, sliced) – White button mushrooms or cremini work great.
- Butter (2 tablespoons) – For that rich, creamy base.
- Onion (1 small, finely chopped) – Adds depth of flavor without overwhelming the mushrooms.
- Garlic (2 cloves, minced) – Adds aromatic intensity.
- Low-Sodium Chicken Broth (2 cups) – The key to keeping the soup flavorful without adding too much salt.
- Whole Milk (1 cup) – For creaminess. You can use half-and-half or heavy cream for a richer version.
- All-Purpose Flour (2 tablespoons) – To help thicken the soup.
- Black Pepper (to taste) – For a touch of spice without the salt.
- Thyme (1 teaspoon) – Adds an herbal aroma that complements the mushrooms beautifully.
- Bay Leaf (1) – Infuses a subtle flavor during the cooking process.
- Fresh Parsley (chopped, for garnish) – Optional, for color and freshness.
Cooking Instructions
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Sauté The Aromatics
- In a large pot or Dutch oven, melt the butter over medium heat. Once it’s melted, add the finely chopped onions and sauté for about 3-4 minutes, until they soften and become translucent.
- Add the minced garlic and cook for another minute, just until fragrant.
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Cook The Mushrooms
- Add the sliced mushrooms to the pot. Stir them occasionally and cook for 5-7 minutes, until they release their moisture and begin to brown. This caramelizes the mushrooms, deepening their flavor.
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Make The Roux
- Sprinkle the flour over the mushroom mixture and stir well to coat the mushrooms. Let it cook for about 2 minutes to form a roux, which will help thicken the soup later.
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Add The Broth And Herbs
- Gradually pour in the low-sodium chicken broth while stirring constantly to avoid lumps. Add the thyme and bay leaf, and bring the mixture to a gentle simmer. Let it cook for 10-15 minutes, stirring occasionally, until the soup has thickened slightly.
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Incorporate The Milk
- Once the soup has thickened, slowly add the whole milk, stirring continuously. Allow the soup to come back to a simmer. Taste and adjust the seasoning, adding pepper as needed. Keep in mind that because the broth is low-sodium, you may need to add a bit more pepper or a touch of herbs for balance.
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Blend (Optional)
- For a smoother texture, use an immersion blender to blend the soup to your desired consistency. You can blend it completely or leave some chunks for texture. If you don’t have an immersion blender, you can transfer half of the soup to a blender, blend, and then return it to the pot.
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Serve
- Remove the bay leaf, taste the soup once more, and adjust the seasoning if necessary. Serve hot, garnished with fresh parsley.
Ingredient Insights
- Mushrooms: They are the star of the show in this recipe. Aside from being low in calories and sodium, mushrooms are high in antioxidants and a great source of vitamins like B and D. Their earthy, umami flavor adds that “meaty” depth to the soup, which is why they’re often used in vegetarian cooking as a substitute for meats.
- Butter: While butter does add some richness, it’s not overused in this recipe, keeping the soup lighter. If you prefer a dairy-free or vegan version, olive oil or a dairy-free butter substitute works just as well.
- Low-Sodium Chicken Broth: Opting for a low-sodium broth ensures that you control how much salt goes into your soup. You could also use vegetable broth for a vegetarian version.
- Whole Milk: Whole milk gives the soup its creamy texture without being too heavy. For a lighter version, you could use 2% milk, or for even more indulgence, half-and-half or cream can be swapped in.
- Thyme and Bay Leaf: These herbs are what transform this from just a basic mushroom soup into something complex and layered. They infuse the broth with subtle aromatic notes that complement the mushrooms.
Expert Tips
- For Extra Umami: If you want to ramp up the umami flavor without using too much salt, consider adding a splash of low-sodium soy sauce or a sprinkle of nutritional yeast. Both ingredients are packed with savory goodness.
- Texture: For a smoother texture, you can strain the soup before serving to remove any solid pieces, or blend it completely. For a more rustic, hearty version, leave it as is with some mushroom chunks for bite.
- Make It Ahead: This soup actually tastes better the next day! The flavors meld together beautifully, so feel free to make a double batch and store leftovers in the fridge for up to 4 days. You can also freeze it for up to 3 months.
Recipe Variations
- Vegan/Vegetarian: Swap out the butter for olive oil, and use vegetable broth and plant-based milk (like almond or coconut milk). This will create a lighter, dairy-free version.
- Herb Variations: For a twist, try adding a bit of rosemary, sage, or even a few sprigs of fresh dill. These herbs pair wonderfully with the earthy flavor of mushrooms.
- Add-ins: You can add cooked chicken, turkey, or even some cooked quinoa or rice to make the soup a more filling meal. If you’re a fan of a bit of heat, a pinch of red pepper flakes or cayenne pepper can add a nice kick.
- Mushroom Variety: While this recipe calls for white button or cremini mushrooms, you could also try a blend of wild mushrooms like shiitake, oyster, or portobello. These varieties bring their own unique flavors and textures to the soup.
Final Words
Low-sodium recipes like this Cream of Mushroom Soup can be surprisingly rich and satisfying. By making it at home, you get to decide exactly how much salt you want to include, and you can experiment with fresh herbs and other add-ins. Plus, this recipe is a great way to show that you don’t have to sacrifice flavor for health-it’s possible to enjoy both.
If you’ve been searching for a healthier, low-sodium alternative to the store-bought versions, this recipe will quickly become your go-to. It’s simple, quick, and, best of all, tailored to your taste preferences. So next time you’re craving something cozy and creamy, try making this homemade soup and feel good about what you’re eating.
FAQs
What Are The Key Ingredients In A Low Sodium Cream Of Mushroom Soup?
The key ingredients for a low sodium cream of mushroom soup include fresh mushrooms, low sodium vegetable or chicken broth, low-fat milk or cream, onions, garlic, olive oil or butter, thyme, and black pepper. Some recipes may also use flour or cornstarch to thicken the soup.
Can I Use Canned Mushrooms In A Low Sodium Cream Of Mushroom Soup?
Yes, you can use canned mushrooms, but fresh mushrooms are preferred for better flavor and texture. If using canned mushrooms, ensure they are packed in water and drained to keep the sodium content low.
How Can I Thicken My Low Sodium Cream Of Mushroom Soup Without Using Flour?
You can thicken your soup by pureeing part of the soup in a blender or using cornstarch as an alternative thickener. Another option is to use potato flakes or cauliflower to create a creamy texture.
Is It Possible To Make A Dairy-free Version Of Low Sodium Cream Of Mushroom Soup?
Yes, you can make a dairy-free version by using plant-based milk such as almond milk, soy milk, or coconut milk, and replacing any butter or cream with olive oil or a dairy-free butter substitute.
Can I Use Low Sodium Chicken Broth Instead Of Vegetable Broth?
Yes, you can use low sodium chicken broth in place of vegetable broth. The flavor will be slightly different, but it still keeps the soup low in sodium.
What Types Of Mushrooms Work Best For A Low Sodium Cream Of Mushroom Soup?
White button mushrooms, cremini mushrooms, or a mix of wild mushrooms are commonly used in cream of mushroom soup. Cremini mushrooms add a slightly richer flavor, while white mushrooms provide a milder taste.
How Do I Control The Sodium Levels In Homemade Cream Of Mushroom Soup?
To control the sodium levels, avoid using canned soups or broths with added salt. Opt for low sodium or homemade broths, and season the soup with herbs and spices like thyme, rosemary, garlic, and black pepper instead of salt.
Can I Freeze Low Sodium Cream Of Mushroom Soup?
Yes, you can freeze low sodium cream of mushroom soup. Allow the soup to cool completely before transferring it to an airtight container or freezer bag. It can be stored for up to 3 months. Be aware that the texture may change slightly upon thawing.
How Long Does It Take To Make A Low Sodium Cream Of Mushroom Soup From Scratch?
Making a low sodium cream of mushroom soup from scratch typically takes around 30 to 40 minutes. This includes time for sautéing the vegetables, simmering the broth, and blending the soup to achieve the desired consistency.
What Can I Serve With Low Sodium Cream Of Mushroom Soup?
Low sodium cream of mushroom soup pairs well with whole grain bread, a light salad, or grilled chicken. For a heartier meal, you can serve it alongside a whole wheat sandwich or a side of roasted vegetables.