Healthy Cream Of Mushroom Soup

Homemade and Healthy Cream of Mushroom Soup is an easy way to avoid the heavy cream, added MSG, and extra ingredients often found in store bought condensed soups. Using fresh mushrooms, vegetable broth, and non-dairy milk, you’ll have a common pantry staple available right in your freezer.

Whether you’re looking for a comforting soup to eat on cold nights or something healthy for a casserole base, this delicious creamy mushroom soup recipe will hit the spot.

For those of you who are looking for clean eating options, this recipe is gluten free, dairy free, and made using fresh ingredients.

You can make this recipe at home for a tasty alternative to the canned stuff. Bonus? You can customize this to any cream of vegetable you’d like–asparagus, celery, broccoli, anything! 

Where’s the recipe?

My community consists of seasoned in home chefs as well as brand new cooks. To better serve all of you, I’ve decided to add a lot of information about ingredients, freezing tips, and even healthy eating plans in the post below.

If you’re needing a little extra guidance, you’ll want to read the post before heading to the recipe.

To see just the recipe, simply scroll down to the bottom of the post where you’ll find the printable recipe with ingredient amounts and instructions for this Healthy Cream of Mushroom Soup recipe.

Ingredients

• White or baby bella mushrooms You can’t really go wrong here. Use your favorite variety!
• Low-Sodium Chicken broth or Vegetable broth if you prefer
• Olive oil I prefer to use olive oil instead of highly processed oils like vegetable oil.
• Flour I prefer whole wheat flour or brown rice flour, but you can also use corn starch or all-purpose flour to thicken this soup.
• Balsamic vinegar
• Almond milk Unsweetened and unflavored is best for this recipe.

How to make this Healthy Cream of Mushroom Soup

1. Sauté mushrooms over medium heat with oil until tender. 
2. Add balsamic vinegar and flour (or flour substitute). Allow a few minutes to cook, stirring as it thickens to avoid sticking or clumping. 
3. Add the mushroom mixture to a large pot over medium-high heat, then pour the vegetable or chicken stock in. 
4. Add the almond milk and bring to a boil, then reduce heat and continue to cook at a simmer or low boil over medium-low heat for 8-10 minutes. 
5. If you don’t love mushrooms, you may want to use an immersion blender or food processor to blend this soup after it cools a bit. This will remove the large chunks of mushrooms. If you’re a mushroom lover like I am, you’ll like it as is!

Instant Pot Instructions

1. Spray oil into the bottom of the pot and then press the Sauté button. Cook the mushrooms and oil for 2-3 minutes, until mushrooms are tender.
2. Add balsamic vinegar and flour to the pot, stirring as the soup base thickens.
3. Turn off the sauté feature and add the chicken or vegetable stock and almond milk to the pot.
4. Pressure Cook (high) for 2 minutes.
5. When cook time is finished, quick release the pressure by quickly moving the Sealing Valve from Sealing to Venting (steam will come out fast) and divide soup into zipper freezer bags.

Recipe Tips and Common Questions

• You’re welcome to add onions to flavor this recipe. If you choose to do this, sauté mushrooms and onions in step one.
• If you’d like to use white wine instead of balsamic vinegar, you may do so.
• In a pinch, you can use canned mushrooms in this cream soup recipe.
• When releasing the steam from the Instant Pot, sometimes soups will spray out of the valve. Be on standby with a kitchen towel in case that happens.
• Any type of mushrooms work in this recipe, though white button mushrooms or baby bella mushrooms work best.
• This homemade version isn’t as thick as the canned soup. You can add extra thickener to it if you’d like, but I prefer to just use the thinner soup.
• As mentioned above, you can easily swap the mushrooms in this recipe for any type of vegetable or meat you have on hand. Some options for you:
  • Broccoli
  • Chicken
  • Celery
  • Asparagus
  • Onion
  • Potato
  • Cauliflower
• If you’d like to add fresh herbs and spices to this soup, I recommend one or two of the following:
  • 1/4 tsp rosemary
  • 1/4 tsp parsley
  • 1-2 tbsp nutritional yeast
  • salt and black pepper, to taste

Healthy Eating Plans

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Homemade and Healthy Cream Of Mushroom Soup

Created by: Becca Ludlum

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Approximate Serving Size: 1 cup

Servings 6 servings

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This easy and healthy homemade Cream of Mushroom soup recipe can be made vegan or vegetarian. Better than store bought condensed soups, and this recipe can be frozen for use in casseroles or eaten by themselves. Substitute for Campbell's cream of mushroom soup.

Equipment

• Kitchen Knife
• Stock Pot
• Immersion Blender

Ingredients 

US CustomaryMetric

• ▢ 1 cup white mushrooms sliced
• ▢ 1 tbsp balsamic vinegar or white wine
• ▢ ¼ cup flour or any substitute you like
• ▢ 3 cups chicken stock low sodium, or vegetable stock
• ▢ 2 tsp olive oil
• ▢ 2 cups almond milk

Instructions

Stovetop:

• Sauté mushrooms over medium heat with oil until tender. 1 cup white mushrooms , 2 tsp olive oil
• Add balsamic vinegar and flour (or flour substitute). Allow a few minutes to cook, stirring as it thickens to avoid sticking or clumping. 1 tbsp balsamic vinegar, ¼ cup flour
• Add the mushroom mixture to a large pot over medium-high heat, then pour the vegetable or chicken stock in. 3 cups chicken stock
• Add the almond milk and bring to a boil, then reduce heat and continue to cook at a simmer or low boil over medium-low heat for 8-10 minutes. 2 cups almond milk
• Optional: If you don't love mushrooms, you may want to use an immersion blender to blend this soup after it cools a bit. This will remove the large chunks of mushrooms. 

Instant Pot:

• Spray oil into the bottom of the pot and then press the Sauté button. Cook the mushrooms and oil for 2-3 minutes, until mushrooms are tender. 2 tsp olive oil, 1 cup white mushrooms
• Add balsamic vinegar and flour to the pot, stirring as the soup base thickens. 1 tbsp balsamic vinegar, ¼ cup flour
• Turn off the sauté feature and add the chicken or vegetable stock and almond milk to the pot. 3 cups chicken stock, 2 cups almond milk
• Pressure Cook (high) for 2 minutes.
• When cook time is finished, quick release and allow to cool before serving.
• Optional: If you don't love mushrooms, you may want to use an immersion blender to blend this soup after it cools a bit. This will remove the large chunks of mushrooms. 

Notes

Weight Watchers

This recipe as written is 2 Blue Plan Points | 2 Green Plan Points | 2 Purple Plan Points | 2023 Points: 1 when using fat free broth

21 Day Fix/Portion Fix

This recipe counts as 1 green container and four teaspoons per batch. Per 1 cup serving, that’s 3/4 tsp and 1/6 of a green container per serving. I do not count this recipe into my daily containers on the Fix because the numbers are so small.

Trim Healthy Mama

This is a crossover recipe for THM and here is what you need to change:

• use almond flour, coconut flour, or oat fiber
• add some Xanthum Gum if you need to thicken it more
• the olive oil will need replaced by MCT or coconut oil

Nutrition

Calories: 103kcal | Carbohydrates: 10g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Sodium: 218mg | Potassium: 229mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 157mg | Iron: 1mg

Make This Recipe?

Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum