Cream of Mushroom Soup Swap

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Cream of Mushroom Soup Swap

4.2 of 5 (14)
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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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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.


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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  • 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

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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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  • 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

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