Mushroom soup has roots in both European and Asian cuisines, often valued as a warming, earthy dish. In French tradition, it is known as Potage aux champignons, while in Eastern cultures, mushrooms have been celebrated for their medicinal properties.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
- Servings: 4
Ingredients
- 500 g (1 lb) fresh mushrooms (button, cremini, or a mix), sliced
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil (or avocado oil)
- 1 tablespoon whole wheat flour (optional, for slight thickening)
- 1 liter (4 cups) low-sodium vegetable or chicken stock
- 1 teaspoon thyme (fresh or dried)
- Salt and black pepper to taste
- 2 tablespoons fresh parsley, chopped
- Optional: 2 tablespoons plain Greek yogurt for creaminess
Cooking Instruments
- Large pot or saucepan
- Wooden spoon
- Blender (optional, for a creamy texture)
- Knife and cutting board
Instructions
- Sauté aromatics
- Heat olive oil in a pot over medium heat. Add onions and garlic, cook for 3–4 minutes until fragrant.
- Cook mushrooms
- Add mushrooms and thyme. Cook for 8–10 minutes until mushrooms release their juices and turn golden.
- Add stock
- Sprinkle flour if using, stir well, then pour in the stock. Simmer for 15 minutes.
- Blend (optional)
- For a creamy version, blend half the soup and return it to the pot.
- Season and finish
- Stir in parsley, season with salt and pepper, and add Greek yogurt if desired. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 6 g |
| Carbohydrates | 14 g |
| Fiber | 4 g |
| Fat | 5 g |
| Saturated Fat | 1 g |
| Sodium | 280 mg |
| Vitamin D | 20% DV |
| Selenium | 30% DV |
| Potassium | 15% DV |
Health Benefits
- Immune support – Mushrooms contain beta-glucans and vitamin D precursors that help modulate immune function.
Reference: Valverde ME, Hernández-Pérez T, Paredes-López O. Edible mushrooms: improving human health and promoting quality life. Int J Microbiol. 2015. - Antioxidant protection – Mushrooms provide selenium and ergothioneine, protecting cells from oxidative stress.
- Gut health – Fiber from mushrooms, onions, and garlic supports healthy digestion.
- Weight management – Low in calories yet rich in umami, mushrooms promote satiety without excess energy intake.
Healthy Tips
- Use a mix of wild mushrooms (shiitake, oyster, porcini) for deeper flavor and extra nutrients.
- Replace flour with blended white beans for natural thickening and more protein.
- Add a splash of lemon juice before serving to enhance flavor and nutrient absorption.
Would you like me to also prepare a cream-free vegan mushroom soup version that keeps it light but extra
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