Lowfat Low Sodium Cream of Mushroom Soup Recipe

Do you love the ease of casserole recipes made with creamed soups--but, hate the fat and sodium hidden in those soup cans or in most homemade cream soup recipes?  This is my latest go-to recipe for Cream of Mushroom Soup.  This recipe uses lowfat milk instead of cream, half the butter of most homemade cream soups and contains only the sodium from processed broths and spices--but, it is so flavorful that it is a great casserole add-in, with long grain rice and chicken, or as a stand alone soup. 

Ingredients for Lowfat, Lower Sodium Cream of Mushroom Soup
  • 8 ounces fresh mushrooms (I used a mix of organic white and baby bella mushrooms)
  • 1 half cup onion finely chopped
  • 1 tsp. butter
  • 1 tsp. olive oil
  • 1/8 tsp. white pepper
  • 1/4 tsp. garlic powder
  • 1/2 tsp. dried parsley or 1 Tbsp. fresh parsley
  • 2 Tbsp. butter
  • 1/4 c. all purpose flour
  • 1/8 tsp. freshly ground black pepper
  • 4 cups vegetable broth
  • 2 cups milk (2% works best)
  • 1 bay leaf

Instructions for Lowfat, Lower Sodium Cream of Mushroom Soup

  • Saute Vegetables.  Melt butter and heat olive oil over medium heat in large skillet.  Add onions and saute until translucent.  Add mushrooms and cook until tender.  Add pepper,  parsley and thyme.  Toss to coat.  Add garlic and cook an additional 1-2 minutes.  Set aside.
  • Prepare cream base.  In a large nonstick pot,  add butter and heat until butter is just melted but not caramelized.  Add flour and cook until lightly golden.  Add pepper and continue to cook for an additional  minute. Add 1 cup of broth to the flour mixture and whisk.  Add each additioinal cup of broth and continue to whisk and cook over medium heat until mixture thickens slightly.  Add 2 cups of milk all at once and continue cooking, stirring constantly until mixture again begins to thicken.
  • Prepare the cream of mushroom soup.  Cook over medium heat until thick and bubbly.  Add mushroom mixture to cream broth.  Stir to combine.  Add bay leaf and pepper.  Bring to a boil,  reduce heat and simmer for 15 to 30 minutes.  Remove the bay leaf prior to serving or using in a recipe.

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