Healthy Mushroom Soup Without Cream

Mushroom soup is a classic dish known for its earthy flavors and creamy texture. But if you're trying to eat lighter or avoid cream, you don't have to compromise on taste or richness. This healthy mushroom soup is made without cream, yet it’s velvety smooth, packed with flavor, and super easy to prepare. Let’s dive into the recipe, tips, and substitutes that make this dish both nutritious and delicious!

Ingredients

• Mushrooms (button): 2 cups, sliced
• Onion: 1 medium, finely chopped
• Garlic: 3 cloves, minced
• Olive oil or butter: 1 tbsp
• Whole wheat flour: 1 tbsp (for thickening)
• Vegetable or chicken stock: 4 cups
• Milk (low-fat or plant-based): 1 cup
• Black pepper: ½ tsp
• Salt: To taste
• Fresh parsley or thyme: For garnish

Instructions

1. Sauté the Base

   • Heat olive oil or butter in a large pot over medium heat.
   • Add chopped onions and garlic, sautéing until translucent and fragrant.

2. Cook the Mushrooms

   • Add the sliced mushrooms to the pot and cook for 5-7 minutes, stirring occasionally, until the mushrooms release their moisture and turn golden.

3. Add the Flour

   • Sprinkle the flour over the mushrooms and stir well. Cook for 1-2 minutes to remove the raw flavor of the flour.

4. Simmer the Soup

   • Gradually pour in the vegetable or chicken stock, stirring continuously to prevent lumps.
   • Bring the soup to a boil, then reduce the heat and simmer for 10 minutes, allowing the flavors to meld.

5. Blend for Creaminess

   • Use an immersion blender to puree the soup directly in the pot for a smooth texture. If you prefer it chunky, blend only half the soup and leave the rest as is.

6. Add Milk

   • Stir in the milk, and let it heat through for a couple of minutes without boiling. Adjust seasoning with salt and pepper.

7. Serve and Garnish

• Ladle the soup into bowls and garnish with freshly chopped parsley or thyme.

Healthy Substitutes Used

1. No Cream, Just Milk

   • Replacing cream with low-fat milk or unsweetened plant-based milk (like almond, oat, or soy milk) reduces calories without sacrificing creaminess.

2. Flour as a Thickener

   • A small amount of whole wheat flour adds body to the soup without needing heavy cream. For gluten-free options, cornstarch or arrowroot powder works just as well.

3. Olive Oil Over Butter

   • Olive oil provides a healthier fat option while keeping the flavor rich.

4. Vegetable Stock for Depth

• Using stock instead of water enhances the flavor without extra sodium or fat. Homemade stock is even better!

This mushroom soup is not only lower in calories but also packed with nutrients. Mushrooms are rich in antioxidants, B vitamins, and potassium, making this dish a wholesome addition to your meal plan. With its creamy texture and savory taste, you won’t even miss the cream!