Creamy Mushroom Soup

Creamy Mushroom Soup

This dairy-free twist on a classic is just as creamy as the traditional version. The secret ingredient is cooked whole oats, blended until smooth.


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Developed by Ginger Hultin, MS, RD, LDN

Ingredients

  • 1 tablespoon grapeseed oil
  • 1 large yellow onion, chopped
  • 3 cloves garlic, minced
  • 16 ounces crimini mushrooms, quartered or chopped
  • 1 teaspoon salt
  • 5½ cups low-sodium vegetable stock
  • ⅔ cup old-fashioned rolled oats
  • 2 tablespoons white miso paste
  • ½ teaspoon black pepper
  • ¼ cup fresh parsley, chopped

Directions

  1. Heat oil in a large soup pot over medium-high heat. Sauté onion 2 to 3 minutes or until translucent.
  2. Add garlic, mushrooms and salt, reduce heat to medium and cook 4 to 5 minutes, stirring occasionally.
  3. Add stock and oats, cover and simmer for 8 minutes.
  4. Place miso and pepper in a large blender.* After soup has cooled slightly, pour into blender. Puree 45 seconds to 1 minute or until completely smooth. Garnish with parsley. Serves 5.

Cooking Note

  • Boiling miso can destroy its probiotic properties. Be sure the soup is warm, but not boiling, as you add it to the blender.

Nutrition Information

SERVING SIZE: 1½ cups

CALORIES 130; TOTAL FAT 4g; SAT. FAT 1g; CHOL. 0mg; SODIUM 884mg; CARB. 20g; FIBER 4g; SUGARS 6g; PROTEIN 5g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in low-sodium vegetable stock not available.

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Ginger Hultin
Ginger Hultin, MS, RD, CSO, is a Spokesperson for the Academy of Nutrition and Dietetics and a Seattle-based health writer specializing in integrative health and nutrigenomics. Read Ginger’s blog, Champagne Nutrition, and follow her on Facebook, Instagram, Pinterest and Twitter.


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