Before I share my amazing healthy cream of mushroom soup recipe, I’ll throw this out there: I don’t like mushrooms. I don’t like their texture. I absolutely cannot eat them plain. The only time I’ve been able to eat them is on pizza.
But last week I got a box of ‘shrooms in my Door to Door Organics delivery. I don’t like being wasteful so I had to think of ways to use them. Fortunately, they also included a leek with my order, which inspired me to make this healthy cream of mushroom and leek soup.
I used real butter, and you should too. My preferred brand is Organic Valley Whipped Butter. Since it’s whipped, it’s lighter than most real butter and has less calories and fat. Forget the fake stuff. It’s worse for you than real butter. So get a good quality butter from pasture-fed cows (like Organic Valley).
I also made my own beef stock using the broth from my Buffalo Stew Recipe. If you don’t want to make your own, just pick up some low-sodium organic beef broth from the store.
Let’s look at the health stats for my cream of mushroom soup recipe: 160 calories, 8 grams of fat, 479 mg of sodium, and 7 healthy, all-natural ingredients. Compare that to Campbell’s Cream of Mushroom Soup: 200 calories, 12 grams of fat, 1740 mg of sodium, and an ingredient list of highly processed, artificial pseudo-foods: WATER, MUSHROOMS, VEGETABLE OIL (CORN, COTTONSEED, CANOLA, AND/OR SOYBEAN), MODIFIED FOOD STARCH, WHEAT FLOUR, CONTAINS LESS THAN 2% OF: SALT, MONOSODIUM GLUTAMATE, SOY PROTEIN CONCENTRATE, DEHYDRATED CREAM (CREAM [MILK], SOY LECITHIN), YEAST EXTRACT, FLAVORING, DEHYDRATED GARLIC.
So my Healthy Cream of Mushroom Soup recipe tastes better and can save you 40 calories, 4 grams of fat, and 1261 milligrams of sodium (almost a day’s worth for most people). Sounds like a no-brainer to me. Here’s the recipe …
Ingredients: Healthy Cream of Mushroom Soup Recipe
- 2 cups organic mushrooms
- 1 organic leek
- 3 cups low sodium beef broth
- 3 cups reduced fat organic buttermilk
- 1/4 tsp. black pepper
- 2 T Organic Valley Whipped Butter (or 1 T regular butter)
- 1/2 tsp. kosher salt
1. Slice the ends off the leek and cut it in half length-wise. Rinse the inside thoroughly.
2. Chop the leek and mushrooms and saute with butter over medium-low heat for 10 minutes.
3. Combine leeks, mushrooms, and beef broth in blender. Blend for 20 seconds.
4. Transfer to stock pot and add buttermilk. Add salt and pepper and simmer over low heat for another 15 minutes or so.
160 calories, 13 g carbs, 1 g fiber, 8 g fat, 10 g protein, 479 mg of sodium