This creamy and thick Mushroom Soup made without cream is full of rich flavors of button mushrooms, onion and garlic! Simmered slowly in veg roux, this chunky healthy version of the veg mushroom soup is filling and every bite of it is super indulging!
This homemade mushroom soup recipe is not dunked with loads of cream and uses a combination of wheat flour and milk to get a simple thick texture without loading you with tons of fat and calories.
If you love mushrooms, you would not miss the real flavor of mushroom in this soup. I have a theory that cream in soup dominates the flavor of it and the humble flavorless mushroom is even more over-powered. The cream makes soup very heavy and difficult to digest. To have a light yet hearty soup, this recipe works great as it involves grinding a portion of sauteed mushrooms and throwing it back in the soup.
This healthy mushroom soup without cream tastes amazing and would be a great hit in your family. You may also like these Mushroom Recipes from my blog-
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Why Would You Love This Recipe?
- Fresh Ingredients.
- Rich in flavors of mushroom, onion, garlic and coriander leaves.
- Can be Made in Advance.
- Low Calorie Veg Soup with just 93 calories!
- Vegan and Gluten free options.
- Kids Friendly
- Weight-Loss Friendly
- The Best Healthy Mushroom Soup Ever!
Ingredients
- Mushroom- This recipe uses fresh white button mushroom. You may use portobello or shiitake mushrooms as well. I always wash the veggies I used. I have heard about wiping mushrooms with damp cloth as they absorb moisture from water while washing. In India, we never use any vegetable without washing. I had absolutely no problem in cooking washed mushrooms. For Vit D absorption, I show them in sun for sometime as well.
- Wheat Flour- The addition of the wheat grain coats the mushrooms and helps create a naturally thick soup. You may use APF as well. If you are using full fat milk, you may avoid any flour, especially if you are looking for a gluten free soup.
- Garlic- Freshly cooked garlic adds perfect aroma to this soup. You may use garlic powder as well.
- Onion- Freshly chopped onion adds mild sweetness in this soup and creates a humble balance of flavors.
- Milk-Low fat milk is used to make a creamy soup. You may use vegan milk to make this soup vegan. If you are not worried about the calories or the heaviness, feel free to use full fat milk.
- Olive Oil-Though I love making soups in ghee, this time I tried olive oil. Olive oil adds herb like flavor to this soup and helped me create a light soup.
- Salt & Black pepper- The salt and black pepper are a must for any soup. If it's freshly grounded pepper, that's even better. Black pepper adds much needed earthy and hot flavor and brings taste to another level.
- Coriander Leaves-Freshly chopped coriander leaves add vibrant color. You may use parsley, thyme or dried Italian seasonings too.
Variations
- Vegan Mushroom Soup- Feel free to use dairy free milk in this recipe to make this soup vegan. You may also use vegan curd.
- Mushroom Barley Soup- If you wish to make more healthy mushroom soup, add a portion of pearl barley. But then cooking time would increase by approx 20 min.
- Mushroom Vegetable Soup- Add chopped carrots, zucchini, lentils or green beans to make vegetable mushroom soup.
Storage Suggestions
The leftovers can be stored in the refrigerator for about 3 days. Keep them in a dry container with lid. Make sure to let the soup attain room temperature before storing it.
I don't recommend freezing it, though.
The reheating of soup can be done in a pan on stove top or in oven for 10 min.
Expert Tips
- The portion of sauteed mushrooms can be taken out and blended to make a thick paste. Make sure to cool off the hot mushrooms.
- While adding wheat flour, make sure to mix well or the soup may turn out lumpy. The key is to add wheat flour and immediately add milk and keep stirring on low flame.
- Room temperature milk works best.
- If you are using vegan milk-coconut or soy, the consistency of soup may thickened up. You may add water or use less of the vegan milk.
- If you like a clear soup, you may grind all the mushroom pieces. I picked a few as my family loves chunky soups.
FAQ
This recipe uses low fat milk in place of cream. You may also use milk and vegetable broth.
Mushroom is a low calorie and low fat food that blends with flavor of the dish easily. Rich in Vitamin D and potassium, having mushrooms in a soup is indeed a healthy recipe.
Cream of mushroom is a roux of flour and oil which is cooked with mushrooms slowly till they are cooked. They are usually topped with cream to have a smooth texture.
Detailed Recipe With Steps
Step 1 Gather, Wash and Chop
Gather all the veggies and wash them. Those who don't wish to wash mushrooms may feel free to wipe them with a damp cloth.
Chop the onion and garlic in small chunks. Thin slice the mushrooms.
Step 2 Saute The Mushrooms
In a heavy bottomed pan, add olive oil. Saute onions and garlic. Once onions are transparent, add mushrooms. Throw in some wheat flour. Mushrooms tend to leave water and shrink in few min. Mine took 2-3 min. This may vary depending upon the type of mushroom.
Keep stirring and gradually add milk. Make a smooth paste. Add salt and pepper for quick cooking, though you may add at last as well.
Step 3 Blend Some Mushrooms
Pick a few chunks of mushroom and let them cool off. Blend them to make a smooth paste.
Step 4 Add the blended paste
Put the mushroom paste back to the chunky soup. Let the paste cook for about 3-4 min. You may add water to adjust the consistency.
Step 5 Serve it
The creamy mushroom soup without cream is ready! Top it with fresh coriander leaves and serve with your choice of bread.
Stories From Kitchen
I had always loved Mushrooms since childhood. When I got married, no one in the family liked them. I also stopped eating them for quite some time. It's recently that I picked them from the local vendor and started creating new recipes with it. Now everyone at home seemed to love it.
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Mushroom Soup Without Cream {Healthy & Vegetarian}
Equipment
- 1 heavy bottomed pan/ wok
- 1 Blender
Ingredients
- 2 cups mushroom
- 1 tablespoon olive oil may use any other oil/ ghee
- 1.5 tablespoon black pepper may adjust the heat
- 2 cloves garlic
- 1 medium onion
- 1 tablespoon wheat flour
- 1 cup milk may use dairy free. adjust the consistency
- salt as per taste
- 1 cup water adjust as per the consistency desired
- 1-2 twig Coriander leaves for garnishing can use parsley or thyme.
Instructions
- Gather all the veggies and wash them. Those who don't wish to wash mushrooms may feel free to wipe them with a damp cloth. Chop the onion and garlic in small chunks. Thin slice the mushrooms.
- In a heavy bottomed pan, add olive oil. Saute onions and garlic. Once onions are transparent, add mushrooms. Throw in some wheat flour. Mushrooms tend to leave water and shrink in few min. Mine took 2-3 min. This may vary depending upon the type of mushroom. Add salt and pepper for quick cooking, though you may add later as well.Keep stirring and gradually add milk. Make a smooth paste
- Pick a few chunks of mushroom and let them cool off. Blend them to make a smooth paste.
- Put the mushroom paste back to the chunky soup.
- Let the paste cook for about 3-4 min. You may add water to adjust the consistency.
- The creamy mushroom soup without cream is ready! Top it with fresh coriander leaves and serve with your choice of bread.
Notes
- The portion of sauteed mushrooms can be taken out and blended to make a thick paste. Make sure to cool off the hot mushrooms.
- While adding wheat flour, make sure to mix well or the soup may turn out lumpy. The key is to add wheat flour and immediately add milk and keep stirring on low flame.
- Room temperature milk works best.
- If you are using vegan milk-coconut or soy, the consistency of soup may thickened up. You may add water or use less of the vegan milk.
- If you like a clear soup, you may grind all the mushroom pieces. I picked a few as my family loves chunky soups.
| Nutrition Facts | |
|---|---|
| Serving size: bowls | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 93 |
| % Daily Value* | |
| Total Fat 5g | 6% |
| Saturated Fat 1.3g | 6% |
| Cholesterol 5mg | 2% |
| Sodium 32mg | 1% |
| Total Carbohydrate 9.7g | 4% |
| Dietary Fiber 1.5g | 5% |
| Total Sugars 4.6g | |
| Protein 4g | |
| Vitamin D 126mcg | 632% |
| Calcium 85mg | 7% |
| Iron 1mg | 8% |
| Potassium 211mg | 4% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
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