Cream of Mushroom Soup Swap

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4.3 of 5 (33)

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

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.

Minutes to Prepare: 5

Minutes to Cook: 15

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.

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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TAGS: Side Items |

Member Ratings For This Recipe

CD12891652

7 of 8 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
DMSGLASS

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
NONNAOF2

Incredible!

4 of 4 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
CHARRICE

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
RUTHEY01

Incredible!

4 of 4 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
WOODLANDSPRYTE

4 of 5 people found this review helpful

I think I'd use mushroom stock to thin out the beans instead of water... - 3/22/13
WALKSINLIGHT

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
LONIANNE

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.
CD13283860

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. :)
CGH-ARTYPANTS

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
CD13598992

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
WOOFERCOALBOY

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.
SKINNYPIXIE

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.
CD13752240

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
SMILES4383

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
LOSER05

Incredible!

yum - 6/5/21
TRAVELGAL417

Incredible!

YUM - 5/26/21
REDROBIN47

This is a different recipe. I'm not a fan of cream of mushroom soup but I may try this for my hubby. - 4/1/21
CD6913562

Very nice and a great way to enjoy mushrooms! - 2/2/21
CD17744865

Gonna try this one - 11/1/20
EVIE4NOW

Very Good

I used half a tablespoon of light sodium soy sauce and added extra parsley but skipped the sage. - 8/30/20
USMAWIFE

Very Good

i made this for hubby. he loved it - 5/16/20
NEPTUNE1939

Very Good

tasty - 4/3/20
TWEETYKC00

great, thanks. - 1/13/20
LIBR@RYL@DY

Incredible!

YUM - 12/26/19
CD4114015

Incredible!

Great! - 12/25/19
LITTLEWIND53

What do the beans bring to the party? Does it replace the milk or milk powder? Or the flour? - 12/11/19
CECTARR

Thanks - 9/17/19
PREMAM

Very Good

This is one of the best soups I have ever made... - 9/17/19
RAPUNZEL53

Great - 9/17/19
PATRICIAAK

:) - 9/11/19
NELLJONES

I still soaked the dried mushrooms and drained them. That way I got rid of the grit and had flavorful liquid to add. - 7/14/19
ARTJAC

NICE - 7/8/19
JANIEWWJD

This was actually very good!!! - 5/31/19
EGGBASKET1

Incredible!

Delicious - 5/17/19
AZMOMXTWO

thank you - 5/15/19
HOTPINKCAMARO49

Not a fan of mushrooms. - 5/12/19
ANHELIC

This sounds like a tasty recipe. I am sure it will be healthy instead of the canned ones I usually buy, this will be much better. - 4/11/19
ROSSYFLOSSY

Very Good

Delicious recipe. - 4/5/19
CD1987279

great taste - 12/18/18
RHOOK20047

Incredible!

This was pretty good even though I am not crazy about mushrooms, but this was good. - 12/8/18
PICKIE98

What a great way to utilize a starch:bans to thicken! - 10/29/18
RO2BENT

Interesting - 10/27/18
TOMATOCAFEGAL

Very Good

Yum - 7/5/18
KATHYJO56

Very Good

I don't care for cream of mushroom soup, but this one is excellent - 6/1/18
2DAWN4

Very good! - 5/26/18
MNABOY

Good

Close - 4/29/18
BABY_GIRL69

Good

Like mushroom taste not the actual see mushrooms - 3/31/18
GEORGE815

Nice little recipe. Seems to check out with all that's important. - 3/27/18
COURTENAYE

Love mushrooms! - 2/5/18
SCOOTERTVRPV

Sounds delicious! - 1/29/18
ROBBIEY

this sounds delicious - 12/17/17
JUNETTA2002

Incredible!

Loved this soup. - 12/11/17
BIKE4HEALTH

A favorite soup. I cant wait to try this. - 11/12/17
CD3409143

thanks - 11/4/17
BONDMANUS2002

Absolutely great - 10/26/17
DEE107

need to try sounds delish - 9/22/17
SUNSET09

Incredible!

I, too love the idea of no flour as I'm sure, that's where most of the calories come from. Learned to stay away from creamed soups however, this was so tasty and easy to make. Great to store for a few meals. That's a lot of servings so I made half of the suggested servings. - 8/16/17
PWILLOW1

THE BEANS ARE A GOOD IDEA. THICKENS THE SOUP AND ADDS PROTEIN. - 8/7/17
NANCYPAT1

Great replacement for the cans - 8/7/17
CHERYLHURT

Tasty! - 8/7/17
ELRIDDICK

Thanks for sharing - 6/24/17
FISHGUT3

good - 6/4/17
EVILCECIL

Love mushroom soup. - 5/28/17
BUSYGRANNY5

Incredible!

Very tasty!!! - 5/22/17
SUNSHINE99999

if you like mushrooms this soup is for you. - 5/21/17
RAZZOOZLE

Very Good

Very good - 5/17/17
NASFKAB

what a great idea not using the junk that they sell as canned soup - 5/13/17
JMENEGA

Sounds great. - 3/17/17
1CRAZYDOG

Delicious, but did not use nutritional yeast. Turned out well w/o it - 3/3/17
ETHELMERZ

O.K.

It's ok, but don't use that grated cauliflower, yucky mess!! Stick to white beans, trust me on this....the mushrooms are very tasty, though. You can put them onto meat and it would be better than soup. - 5/24/16
O1237H

Very Good

Entered into the "make again" shortlist.
No yeast for us, and I substitutes water with chicken soup (and added way more than 1/2 a cup). Added some salt too.
The beans are brilliant here. Overall: very good and exactly what I was looking for: low calories, good taste, easy to make. Thanks! - 3/29/15
TENNESSEESTACY

Very Good

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
DAUGHTEROFLIGHT

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
AMANDAKYTE

Incredible!

absolutely delicious, if you don't like beans don't worry they don't take anything away from the creamy taste - 8/13/13
MCORTINA61

Incredible!

Excellent and easy to cook - 3/22/13
PATRICIAANN46

Very Good

Loved this recipe...... - 3/22/13
CD13761646

0 of 1 people found this review helpful

good - 3/22/13

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