Say “cream of mushroom” and people conjure up unpalatable memories of salty, stodgy canned soup that features in dreary dinners when there’s no food left in the fridge. I can’t blame you; images of a yellow mush cylinder inverted on a pan isn’t exactly the prettiest of sights! Instead, why not try this homemade healthiest cream of mushroom soup: healthier, creamier, surprisingly easy, and a thousand times tastier than the canned stuff! The aroma of the bay leaf lends a subtle country taste to this soup classic.
Did you know mushrooms, although botanically a fungi, are classed as a vegetable under nutrition guidelines? That means that the amount of shroom and broccoli in a bowl of soup provides half of the recommended daily 2 servings of vegetables. That’s because the benefits mushrooms have for the body are comparable to that of vegetables. They do offer a unique set of benefits other than the conventional veg though, so it’s good to have variety of all kinds of vegetables (mushrooms included).
Instead of using full-fat cream we replace it with lower fat milk and yoghurt. This combination creates a wonderfully thick, creamy texture without the bad fats, and instead we add the versatile olive oil instead to bring in the good fats. Remember to add the milk and yoghurt towards the end of cooking, as boiling dairy too much can cause it to coagulate in lumps! This concept is the same for if you substitute coconut milk with regular milk (one of the GlycoLeap users told me she was disappointed her curry was a failure because of this kitchen blunder!). We sneaked in some greens (broccoli) into this soup, but if you prefer you can just replace that with more mushrooms or another veggie of your choice.
Healthiest Cream of Mushroom Soup
Serves : 4 Time : 30 mins
- 300g sliced fresh white button mushroom
- 475ml low-fat milk
- 190g low-fat unsweetened yoghurt
- 1 cup reduced-salt vegetable stock
- 1 chopped medium onion
- 5 minced cloves garlic
- 1 bay leaf
- 2 tsp olive oil
- 1 cup broccoli florets
1. Heat olive oil in a medium sauce pan. Stir-fry onion and garlic until fragrant. Add in broccoli, mushrooms and bay leaf, and stir-fry for 3 minutes.
2. Add vegetable stock and bring to a boil. Reduce heat to medium-low and simmer for 10 minutes. Add milk and simmer further for 5 minutes, stirring occasionally.
3. Remove from heat and stir through yoghurt. Serve hot.
Nutritional Facts :
Per serving: 165 calories; 5 g fat; 12 g carbohydrates; 12 g protein
Carbohydrate Servings: 1