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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 81.2
  • Total Fat: 2.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 131.4 mg
  • Total Carbs: 11.1 g
  • Dietary Fiber: 4.3 g
  • Protein: 5.6 g

View full nutritional breakdown of Cream of Mushroom Soup Swap calories by ingredient
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Cream of Mushroom Soup Swap

Submitted by: STEPFANIER
Cream of Mushroom Soup Swap

Introduction

Finally! A stand-in for condensed cream of mushroom soup without all the fat and salt. This recipe will revolutionize your casseroles. Finally! A stand-in for condensed cream of mushroom soup without all the fat and salt. This recipe will revolutionize your casseroles.
Number of Servings: 8

Ingredients

    1 tablespoon olive oil
    1 large onion, chopped
    2 tablespoons chopped fresh herbs (any combination of sage, thyme, rosemary, and parsley)
    1/2 teaspoon black pepper
    4 cups sliced mushrooms
    1 (14.5-ounce) can reduced-sodium white beans, drained and rinsed
    1 tablespoon lower-sodium soy sauce
    2 tablespoons nutritional yeast (optional)

Tips

Serve with a wild rice blend for a quick supper.

Intensify the mushroom flavor by using a mixture of dried and fresh mushrooms. No need to steep the dried mushrooms; just add them straight to the pot with the fresh ones.


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Directions

Place a large pot over medium-high heat. Add the oil, then the onions. Cook, stirring often, for three minutes, until the onions are soft.
Add the herbs, black pepper, and mushrooms, stir well and cook another five minutes, until the mushrooms are dark brown.
Meanwhile, puree the white beans in a blender or small food processor with enough water to yield a hummus-like consistency. (Usually about 1/2 cup.)
Remove the vegetables from heat and add half to the blender or food processor. Pulse several times.
Transfer the mixture back to the pot, stir to combine and add the soy sauce and optional nutritional yeast.
Allow to cool and divide into 1/2-cup portions. Use in your favorite recipes that call for condensed cream of mushroom soup. Refrigerate for up to five days or freeze for up to three months.

Serving Size: Makes 8 (1/2 cup) servings

Number of Servings: 8

Recipe submitted by SparkPeople user SP_STEPF.





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Member Ratings For This Recipe



  • 6 of 8 people found this review helpful
    Definitely a recipe to try! I love that that there is no flour in it! It's a soup my celiac husband can have! I'll definitley be preparing my own beans from dried ones. I like having some packaged up in the freezer after cooking a batch. - 3/22/13

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  • 6 of 7 people found this review helpful
    This sounds great! It's very similar to one I have made before. I could see using pureed cauliflower instead of the beans too. - 3/22/13

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  • 4 of 4 people found this review helpful
    I use this as a substitute for soy sauce: Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans, that contains the essential and non-essential Amino Acids in naturally occurring amounts.
    - 3/22/13

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  • 4 of 5 people found this review helpful
    Anything to get away from those awful can cream of soups .. this is the recipe that I have been looking for - thank you ! - 2/25/13

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  • Incredible!
    3 of 3 people found this review helpful
    I made this for lunch today and it was delicious. I didn't have any nutrional yeast, but I did add some fresh chopped basil along with other herbs! - 3/22/13

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  • Incredible!
    3 of 3 people found this review helpful
    This was great over a wild rice blend. I used Bragg's Aminos instead of soy sauce. It only has 160 mg so sodium. - 3/22/13

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  • 3 of 4 people found this review helpful
    I think I'd use mushroom stock to thin out the beans instead of water... - 3/22/13

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  • 3 of 5 people found this review helpful
    I have a question here about this soup. Is the soy essential to the flavor of a "cream of ___ soup"? Soy is so high in sodium, even the reduced sodium, & I try to avoid soy as much as possible. What could be used as a substitute (I don't use tofu either). Thank you for posting this. - 3/22/13

    Reply from STEPFANIER (3/26/13)
    Soy sauce adds depth and flavor. You could omit it and adjust the seasoning to suit your palate.


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  • 3 of 3 people found this review helpful
    This looks good and I'd love to make it. I live in Greece and cream of ...soup is very hard to find. Also dried beans are commonly used so could I use dry beans instead of the canned you suggest? Thanks in advance. - 1/9/13

    Reply from STEPFANIER (1/9/13)
    You could use dried beans, but note that dried beans yield far more than canned. So measure the cooked beans not the dried ones. :)


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  • 2 of 2 people found this review helpful
    I am going to try this, but I think I might soak and cook some dried white beans and avoid all the salt in canned beans. - 3/23/13

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  • Good
    1 of 1 people found this review helpful
    I guess I'm to be pitied for having lived such a sheltered life, but I've never met hummus. What exactly IS a "hummus-like consistency"? I used rather more mushrooms (16 oz) and added several minced garlic cloves. It's quite tasty, but tastes as much of bean as it does mushroom. - 3/28/13

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  • 1 of 1 people found this review helpful
    Are the beans for protein/thickener? I am supposed to limit oxalates severely; beans are on the no-no list. - 3/22/13

    Reply from STEPFANIER (3/26/13)
    They are to thicken and add creaminess. You could swap in cooked cauliflower.


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  • Incredible!
    1 of 1 people found this review helpful
    So as this is a recipe for condensed soup, in order to eat it as soup, I am assuming that one would add one part water to one part of what the above recipe yields?? - 3/22/13

    Reply from STEPFANIER (3/26/13)
    You can thin with milk or water to suit your preferences.


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  • Incredible!
    1 of 6 people found this review helpful
    What a great idea to blend in white beans. I can't wait to try it. I think the beans will add so much and I am so excited to try it. Thanks Chef Meg! - 3/16/13

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  • O.K.
    1 of 2 people found this review helpful
    I wasn't able to change my rating after I accidentally clicked 2 instead of 4 - 3/15/13

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  • Mine did not look like the picture - it was thicker and gray color. It's REALLY tasty though, and I'll definitely make this over and over, anytime mushrooms go on sale. I wish I was at a place in my weight loss effort to make some sour dough garlic toast with it. But later on maybe - 8/4/14

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  • The net wght on a soup can is 10.75 ounces so what does that mean when a recipe calls for one can ? How much of this recipe substitutes for 1 can of soup? Is it 1/2 C. or more? - 1/11/14

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  • absolutely delicious, if you don't like beans don't worry they don't take anything away from the creamy taste - 8/13/13

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  • Excellent and easy to cook - 3/22/13

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  • Loved this recipe...... - 3/22/13

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  • 0 of 1 people found this review helpful
    good - 3/22/13

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