This is a quick and simple, lovely thick cream of mushroom soup, which can easily be adapted to be vegan or dairy free simply by omitting the cream.
I used a mixture of chestnut and closed cup mushrooms in my mushroom soup, but it works well with most types so use whichever mushrooms you prefer.
With mushrooms being a lower carb vegetable, they lend themselves well to being used in this soup and part of a good GD diet. Mushrooms are also budget friendly, widely available and pack a good nutritional punch. High in an immune-supporting antioxidant selenium, B vitamins and one of the few plant-based sources of vitamin D.
Soup can be tricky to tolerate and so it has to come with a warning…
Soup releases sugar faster into the bloodstream than whole foods.
Just like with anything blitzed, pureed, or mashed, soups have been cooked down and very often blended. This means that your body has to do less work to break down soup and glucose will be released faster into the bloodstream.
Avoid eating soup alongside bread or other carbs the first time you try this recipe. If you tolerate it well on its own, you could then add a piece of better tolerated bread with real butter or plant based margarine, or a cheese scone with butter.
- sauté pan
- stick blender or food processor
- 1 tbsp olive oil (or butter)
- 1 large onion peeled & finely chopped
- 600 grams mushrooms cleaned & sliced
- 3 whole cloves of garlic peeled & finely chopped
- 1 tsp fresh thyme finely chopped (plus extra for garnishing)
- 1 tsp fresh parsley finely chopped (plus extra for garnishing)
- 2 whole dried bay leaves
- 700 ml vegetable stock (2 x vegetable stock pots & boiling water) or chicken, or beef stock
- 1 good pinch salt & black pepper to taste
- 6 tbsp single cream (optional) plus extra to drizzle
- Peel and finely chop the onion and garlic cloves, then slice the mushrooms
- Add the olive oil and chopped onion to a large sauté pan on medium heat, and cook until softened
- Add the finely chopped garlic, stir and cook until fragrant (approx. 2 mins)
- Add the sliced mushrooms, stir and allow to soften and release their water (approx. 5 minutes)
- Pour over the hot stock, add the thyme and parsley and bay leaves, stir and bring to a boil. Reduce the heat and simmer for 15 minutes to reduce and thicken slightly. Taste and add seasoning to your preference
- Remove 4 tbsp of cooked mushrooms and set aside for garnishing. Remove the bay leaves, then blend the soup with a stick blender or pour into a food processor to blend to a consistency you like (add some boiling water if you find the soup is too thick for your liking)
- For a vegan or dairy free version, the soup can be served at this point. Just garnish with some of the reserved cooked slices of mushroom and an extra sprinkle of fresh thyme and parsley
- For a cream of mushroom soup, pour the soup back into the pan, add the single cream, stir through and bring back up to heat. Serve with a drizzle of cream, slices of cooked mushrooms and a sprinkle of finely chopped fresh thyme & parsley
Nutritional info. is based per serving unless stated otherwise and is only a guide. The nutritional content will vary depending on the exact ingredients used