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Healthy Mushroom Soup
5 from 12 votes

Healthy Mushroom Soup

Healthy Mushroom Soup delivers a creamy texture from coconut milk combined with the earthy flavor of sautéed mushrooms, onions, and garlic. Dried thyme and sage add herbal depth while the cassava flour thickens the broth into a smooth consistency. The soup balances the richness of coconut milk with savory broth and spices, resulting in a hearty, warm meal. Optional red pepper flakes give a mild heat. This soup suits those seeking a dairy-free creamy soup alternative using natural ingredients.

Prep Time
4 mins
Cook Time
12 mins
Total Time
16 mins
Servings: 8 -10
Calories: 253 kcal
Course: Side Dish, Appetizer
Cuisine: Vegan, Keto, AIP

Ingredients

  • 1 pound mushrooms (sliced)
  • 1 cup onion minced, fresh
  • 2 cloves garlic
  • 2 tablespoons coconut oil or avocado oil
  • 4 1/2 teaspoons thyme dried
  • 1/2 teaspoon sage ground
  • 1 tablespoon coconut oil (or other oil)
  • 2 tablespoons cassava flour (or other flour as desired.)
  • 4 cups coconut milk
  • 4 cups broth (chicken, beef, or vegetable broth. See Recipe Notes for options)
  • 3 teaspoons salt or to taste
  • 16 grinds black pepper
  • 1 teaspoon red pepper flakes (optional)
  • parsley or other fresh herbs, for garnish

Instructions

    Cup of Yum
  1. Wash, dry, and slice mushrooms.
  2. Melt oil in large pan, if necessary.
  3. Add onions and garlic. Cook for approximately 1 minute until softened.
  4. Add herbs and saute a bit more.
  5. Add mushrooms and cook for about 3 minutes until tender and browned.
  6. Place vegetables in a medium bowl.
  7. Add the second tablespoon oil to pan. Melt if needed.
  8. Once melted, add flour and stir it into a paste.
  9. Keeping heat at medium, add stock a little at a time to make it blend well, whisking out clumps with each addition.
  10. Add coconut milk a little at a time and do the same, if needed.
  11. Turn heat to medium high.
  12. Return the vegetables back to the pan along with salt, pepper, and red pepper.
  13. Heat well for about 2 minutes or until soup is heated through and thickened to be somewhat creamy.
  14. Let cook for 3-4 minutes and then serve into bowls. Garnish with additional mushroom, thyme, and parsley, if desired.

Notes

  • Use vegetable broth to keep the soup vegan-friendly.
  • Add spices gradually and adjust seasoning to taste.
  • Fresh herbs as garnish enhance the flavor and appearance.
  • Stir soup while reheating to maintain creamy texture.

Nutrition Information

Calories 253kcal (13%) Carbohydrates 10g (3%) Protein 4g (8%) Fat 24g (37%) Saturated Fat 20g (100%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 2g (10%) Trans Fat 1g (50%) Sodium 1060mg (44%) Potassium 474mg (10%) Fiber 1g (4%) Sugar 2g (4%) Vitamin A 88IU (2%) Vitamin C 10mg (11%) Calcium 49mg (5%) Iron 4mg (22%) Net Carbohydrates 9g

Nutrition Facts

Serving: 8 -10

Amount Per Serving

Calories 253

% Daily Value*

Calories 253kcal 13%
Carbohydrates 10g 3%
Protein 4g 8%
Fat 24g 37%
Saturated Fat 20g 100%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Trans Fat 1g 50%
Sodium 1060mg 44%
Potassium 474mg 10%
Fiber 1g 4%
Sugar 2g 4%
Vitamin A 88IU 2%
Vitamin C 10mg 11%
Calcium 49mg 5%
Iron 4mg 22%
Net Carbohydrates 9g

* Percent Daily Values are based on a 2,000 calorie diet.