Light 'n Creamy Fresh Mushroom Soup

Sep 23 2009

What better time than the peak of mushroom season to warm up with a savory mushroom soup?
Recipe adapted from the Mushroom Council

Serves 4

Dietitian's Tip: 

This recipe will accommodate almost any type of mushroom, so mix it up by adding a few different types. The Pacific Golden Chanterelle is Oregon’s state mushroom and could be used to add a mildly nutty flavor to this dish with notes of fruit and pepper. Cream soups tend to be high in fat, but this soup uses low-fat milk and a small amount of butter, so it is still delicious at only 120 calories per serving!


2 tsp butter
1 cup diced carrots
1/2 cup thinly sliced green onions (scallions)
1 teaspoon minced garlic
1/4 tsp dried thyme or oregano leaves
1/4 tsp ground black pepper
1½ pounds white mushrooms, sliced (about 9 cups)
1 can (14½ ounces) low sodium vegetable broth
1 cup white wine or water
1½ cups low-fat milk


In a large saucepan over medium-high heat, melt but¬ter. Add carrots, onions, garlic, thyme and pepper; cook, stirring often, until onions just begin to brown, about 5 min¬utes. Add mushrooms, broth, and wine; bring to a boil; cook for 1 minute. Using a slotted spoon, remove 1 cup of the veg¬etables; set aside.

In a blender or food processor place half of remaining soup from the saucepan; puree until smooth; remove to a bowl; repeat with remaining mixture; return entire pureed mixture to saucepan; stir in milk and reserved vegetables. Simmer just until heated through, about 5 minutes. If desired, garnish with thinly sliced green onion.

Nutrition Information: 

Per serving: 120 calories, 3.5 g total fat, 2 g saturated fat, 15 g carbohydrates, 10 g protein, 3 g fiber, 340 mg sodium, 681 mg potassium, 20 mg magnesium, 140 mg calcium