Creamy Mushroom Soup
Step 0
A rich, savory mushroom soup built from browned mushrooms, onion, garlic, herbs, and vegetable broth, finished with crème fraîche for a classic creamy texture. Partially blended so it stays velvety while keeping some bite.
Step 1
Ingredients for creamy mushroom soup
- Extra virgin olive oil 2 tbsp (27.0 g)
- Butter, unsalted 2 tbsp (28.4 g)
- Onion, cooked (white, yellow, or red) 1 medium (94.0 g)
- Sea salt 1/2 tsp (3.0 g)
- Black pepper, ground 1 tsp (2.3 g)
- White button mushrooms, sliced 450 g
- Cremini mushrooms, sliced 250 g
- Garlic, cooked 2 cloves (6.0 g)
- Dry white cooking wine 60 ml
- Vegetable broth 3 cups (663.0 g)
- Soy sauce 1 tbsp (15.9 g)
- Thyme, fresh, chopped 1 tbsp (2.4 g)
- Crème fraîche 1/2 cup (115.0 g)
- Parsley, fresh, chopped 1 tsp (1.3 g)
Step 2
How to make the soup
- Start the base. Heat olive oil and butter in a large pot over medium heat. Add onion, sea salt, and black pepper. Cook for 2 min until the onion softens slightly.
- Brown the mushrooms in two rounds. Add about half the mushrooms and cook for 5 min, stirring occasionally, until softened and lightly browned. Add the rest and cook another 5 min.
- Build depth. Stir in garlic, then add white wine, vegetable broth, soy sauce, and thyme. Cover and simmer for 15 min.
- Blend for creaminess. Cool slightly. Blend about 2/3 of the soup until smooth, then stir it back into the pot.
- Finish and serve. Stir in crème fraîche and warm for 2 min. Taste and adjust seasoning. Serve topped with parsley.
Storage: Refrigerate up to 3 days. Freeze up to 3 months. Thaw overnight in the fridge for best texture.
Step 3
Health-oriented chef cues
- Mushrooms are low-energy-density foods (lots of water and volume), which can support fullness for relatively few calories, especially when you keep the soup chunky instead of fully puréed.
- Umami strategy: Soy sauce plus browned mushrooms creates a strong savory backbone. When umami is high, you can often reduce added fat and still feel satisfied.
- Lower-fat option: Reduce olive oil to 1 tbsp and butter to 1 tbsp. Brown mushrooms in two batches, but use a splash of broth to deglaze the pan if it dries out, so you keep browning without needing extra fat.
- Creamy with less crème fraîche: Use 60 g crème fraîche instead of 115 g. For texture, blend a bit more of the soup (for example 3/4 instead of 2/3) to keep the mouthfeel creamy.
- Fiber and glycemic steadiness: While this soup is not high-carb, keeping the onion and mushrooms intact adds some fiber, which can help slow eating pace and improve satiety.
- Sodium awareness: Soy sauce and broth drive flavor but raise sodium. If blood pressure is a concern, choose low-salt broth and consider using a bit less soy sauce, then rely more on thyme, black pepper, and browning for flavor.
- Micronutrient angle: Mushrooms contribute B vitamins (especially niacin and riboflavin) and minerals like selenium and copper, which support normal energy metabolism and antioxidant systems.
Note: If you change oil, butter, or crème fraîche amounts, the nutrition values shown in the post will no longer be exact.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
70.8 kcal
- Saturates: 2.67 g
- Sugars: 1.14 g
- Fiber: 0.74 g
- Salt: 0.70 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 296.30 kJ / 70.77 kcal | |
| Fat | 5.89 g | |
| Saturated | 2.67 g | |
| Monounsaturated | 2.18 g | |
| Polyunsaturated | 0.35 g | |
| Carbohydrate | 2.69 g | |
| Sugars | 1.14 g | |
| Starch | 0.29 g | |
| Fiber | 0.74 g | |
| Protein | 1.70 g | |
| Salt | 0.70 g | |
| Sodium | 269.57 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 2.69 g | |
| Fiber | 0.74 g | |
| Starch | 0.29 g | |
| Sugars | 1.14 g | |
| Fructose | 0.10 g | |
| Glucose | 0.18 g | |
| Sucrose | 0.22 g | |
| Lactose | 0.20 g | |
| Maltose | 0.00 g | |
| Added Sugars | 0.22 g | |
| Sugar Alcohol | 0.02 g | |
| Net Carbs | 1.93 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 5.89 g | |
| Monounsaturated | 2.18 g | |
| Polyunsaturated | 0.35 g | |
| Omega-3 | 0.03 g | |
| Omega-6 | 0.24 g | |
| Saturated | 2.67 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 11.15 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 1.70 g | |
| Alanine | 0.04 g | |
| Arginine | 0.03 g | |
| Aspartic acid | 0.06 g | |
| Cystine | <0.01 g | |
| Glutamic acid | 0.11 g | |
| Glycine | 0.02 g | |
| Histidine | 0.01 g | |
| Isoleucine | 0.03 g | |
| Leucine | 0.04 g | |
| Lysine | 0.03 g | |
| Methionine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Proline | 0.04 g | |
| Serine | 0.03 g | |
| Threonine | 0.03 g | |
| Tryptophan | 0.01 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.05 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin C | 1.47 mg | |
| Vitamin A | 40.27 µg | |
| Vitamin D | 5.75 IU (≈0.14 µg) | |
| Vitamin E | 0.35 mg | |
| Vitamin K | 3.10 µg | |
| B1 (Thiamine) | 0.03 mg | |
| B2 (Riboflavin) | 0.08 mg | |
| B3 (Niacin) | 1.62 mg | |
| B5 (Pantothenic Acid) | 0.25 mg | |
| B6 (Pyridoxine) | 0.04 mg | |
| Vitamin B12 | 0.02 µg | |
| Biotin | 2.42 µg | |
| Choline | 5.38 mg | |
| Folate | 4.24 µg | |
| Calcium | 13.98 mg | |
| Iron | 0.17 mg | |
| Magnesium | 5.78 mg | |
| Phosphorus | 32.20 mg | |
| Potassium | 103.80 mg | |
| Zinc | 0.25 mg | |
| Copper | 0.09 mg | |
| Manganese | 0.06 mg | |
| Selenium | 4.70 µg | |
| Iodine | <0.01 µg | |
| Sodium | 269.57 mg |
Step-by-step instructions
Step 1: Brown the base
Heat 2 tbsp olive oil and 2 tbsp butter in a pot. Add 94 g onion, 3 g sea salt, and 2.3 g black pepper. Cook for 2 min. Add 450 g button mushrooms and cook 5 min, then add 250 g cremini mushrooms and cook another 5 min.
Step 2: Simmer
Stir in 6 g garlic, then add 60 ml white wine, 3 cups (663 g) vegetable broth, 1 tbsp (15.9 g) soy sauce, and 1 tbsp (2.4 g) thyme. Cover and simmer for 15 min.
Step 3: Blend and finish
Blend about 2/3 of the soup until smooth, then stir it back in. Add 1/2 cup (115 g) crème fraîche and warm for 2 min. Serve with 1 tsp (1.3 g) parsley.
Creamy mushroom soup FAQs
- Do I have to blend the soup?
- No, but blending 2/3 creates the creamy texture while still keeping mushroom pieces for bite.
- Why cook the mushrooms in two batches?
- It prevents overcrowding so mushrooms brown instead of steaming, which builds deeper flavor.
- Can I skip the crème fraîche?
- This version is built to include 115 g crème fraîche. If you remove it, the nutrition values will change.
- How should I store leftovers?
- Refrigerate up to 3 days, or freeze up to 3 months.
