Heart Healthy Cream of Mushroom Soup
This cozy cream of mushroom soup is gentle on digestion and perfect when you want a soft, comforting meal for one or two. It uses low-sodium broth and low-fat milk for creaminess without heavy fat.
Cooking for one or two is easier when portions are small and cleanup is minimal. This soup is made in a single saucepan and can be blended right in the pot for a silky finish.
The soft, pureed texture is helpful if you want foods that are easy to chew. The flavors are gentle and easy on the stomach.
Ingredients You’ll Need
- 1 tablespoon olive oil
- 1 small shallot or 1/4 small onion, finely chopped
- 1 clove garlic, minced (optional)
- 8 ounces fresh mushrooms, sliced (white or cremini)
- 1 sprig fresh thyme or 1/4 teaspoon dried thyme
- 1 cup low-sodium vegetable broth
- 1/2 cup low-fat milk or unsweetened oat milk
- 1 teaspoon cornstarch mixed with 1 tablespoon cold water (slurry)
- Salt and black pepper to taste – start small
- 1 teaspoon lemon juice (optional, brightens flavor)
Simple sides: soft toast, whole-grain crackers, or a small portion of cooked rice for a complete, gentle meal.
Step-by-Step Recipe
- Heat the olive oil in a small saucepan over medium heat.
- Add the shallot and cook 2 to 3 minutes until soft and translucent.
- Add garlic and sliced mushrooms. Cook 6 to 8 minutes, stirring, until mushrooms release their liquid and soften.
- Stir in thyme and pour in the vegetable broth. Bring to a low simmer and cook 5 minutes.
- Lower the heat. Stir in the milk. Add the cornstarch slurry and cook 1 to 2 minutes until the soup slightly thickens.
- Remove the thyme sprig if used. Use an immersion blender to purée the soup in the pot until smooth. For an extra-silky texture, strain through a fine sieve.
- Season with a small pinch of salt and a few grinds of black pepper. Stir in lemon juice if using. Serve warm.
Tips and Easy Variations
Texture and chewing
- Blend until very smooth for the easiest texture.
- Add an extra splash of milk if the soup feels too thick.
- Strain through a fine sieve for an extra-silky finish.
Light and digestion
- Use unsweetened oat milk or skim milk to keep it light.
- Choose low-sodium broth and avoid heavy cream.
- Avoid strong spices if you want a gentler flavor.
Flavor boosts and swaps
- Add fresh parsley or a small squeeze of lemon juice to brighten flavor.
- Stir in a tablespoon of plain low-fat yogurt at the end for tang and creaminess off the heat.
- Rehydrate dried mushrooms and use the soaking liquid for extra umami.
Quick tips
- Use low-sodium broth to control salt.
- Skip garlic if it bothers your stomach.
- Serve with soft toast or crackers for a gentle meal.
Storage and Leftovers
Fridge
Cool the soup to room temperature and store in an airtight container in the refrigerator for up to 3 days.
Freezer
You can freeze the soup, but texture may change. Thaw overnight in the refrigerator before reheating.
Reheating
Reheat gently on low heat, stirring and adding a little milk if needed to restore creaminess.
Conclusion
Give this heart healthy cream of mushroom soup a try when you want a small, simple meal that is gentle on digestion. The single-pot method and soft texture make it easy to prepare and enjoy.
This recipe is great for quick weekday meals and for anyone who prefers a softer, easy to chew texture without sacrificing flavor.
FAQ
Can I make this dairy-free?▶
Yes. Use unsweetened oat milk or soy milk instead of dairy milk for a dairy-free version that stays creamy.
How do I make the soup thicker?▶
Add a little more cornstarch slurry, mixing cornstarch with cold water first to avoid lumps. Cook a minute or two until it thickens.
