Cream of Mushroom Soup

Difficulty | Serves 8 | Book 6

Healthy Cream of Mushroom Soup recipe

1 large onion
2 teaspoons crushed garlic (in jar)
cooking spray
500g button mushrooms sliced
500g Swiss brown mushrooms sliced
1½ tablespoons salt-reduced beef stock powder
3 tablespoons Worcestershire sauce
3 tablespoons BBQ sauce
1 packet salt-reduced French Onion soup mix
½ cup parsley chopped
2 litres water
4 tablespoons cornflour
1 x 340ml can evaporated light milk
35ml skim milk

Per serve
Kilojoules513 (cals 123)
GI RatingLow


  1. Peel onion, cut in half then half again, then thin slices.
  2. Sauté onion and garlic in a large boiler that has been coated with cooking spray for 2 minutes.
  3. Add mushrooms and mix together well, cook for a further 3 minutes.
  4. Add stock powder, Worcestershire, BBQ sauce, soup mix, parsley and water to pot and combine. Bring to boil then reduce to a simmer for 30 minutes.
  5. Combine cornflour with evaporated milk in a small bowl then add to pot stirring in well. Once boiled take off heat as evaporated milk can separate when over boiled.

Suitable to be frozen for 2-3 weeks.

Note from Annette: If you love mushrooms, this soup will be a winner. I like eating soup all year round, especially for lunch, and I think this has to be one of the easiest homemade soups ever.

Dietitian's tip

Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth. For people who don’t eat meat, mushrooms are also an excellent source of the B vitamins riboflavin (B2), niacin (B3) and pantothenic acid (B5). These vitamins help break down proteins, fats and carbohydrates so they can be used for energy.

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