Clean Eating Cream of Mushroom Soup

Melissa King Recipes, Soups

The time has come when you start thinking about that green bean casserole.  So I made a clean eating cream of mushroom soup.  Traditionally, people use Campell’s cream of mushroom soup in making it.  Let’s take a look at the ingredients in Campbell’s Cream of Mushroom Soup:

 

WATER, MUSHROOMS, VEGETABLE OIL (CORN, COTTONSEED, CANOLA, AND/OR SOYBEAN), MODIFIED FOOD STARCH, WHEAT FLOUR, CONTAINS LESS THAN 2% OF: SALT, MONOSODIUM GLUTAMATE, SOY PROTEIN CONCENTRATE, DEHYDRATED CREAM (CREAM [MILK], SOY LECITHIN), YEAST EXTRACT, FLAVORING, DEHYDRATED GARLIC.

 

Wow.  I was surprised to see so many soy products in this.  Not to mention the MSG.  Since it also contains wheat flour, it’s not gluten free.  My recipe is very simple and happens to be gluten free as well.  My recipe is also dairy free and vegan. 🙂

 

Cream of Mushroom Soup - My Whole Food Life

Clean Eating Cream of Mushroom Soup

Clean Eating Cream of Mushroom Soup

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Prep Time 20 min Cook Time 10 min Serves 2 cups     adjust servings

Ingredients

Instructions

  1. In a blender , combine all the ingredients except the arrowroot. 
  2. Blend well and transfer to a sauce pan .
  3. Add in the arrowroot and cook on medium heat for about 5-10 minutes just to let the flavors develop. 
  4. Refrigerate for later or even freeze it.  This recipe makes about 2 cups.  Enjoy!

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39 thoughts to “Clean Eating Cream of Mushroom Soup”

  2. This sounds super easy! Not much harder than it is to open those cans! I don't have any arrowroot powder, could I substitute for something else? I'm not watching my gluten per say... just trying to buy the non gmo stuff. Thank you for sharing, I can't wait to try this out!!
    Reply
    1. Thanks! The only other thing similar to arrowroot is cornstarch. Most of that is GMO, but maybe you can find an organic brand?
      Reply
    1. You can freeze it. I use regular button mushrooms. I chopped them a bit before blending, but you can probably throw them in whole too.
      Reply
  4. I found two different brands of organic starch at Wegman's. One was LET'S DO ORGANIC: The other was RUPUNZEL organic corn starch. There was also Kuzu ROOT STARCH.
    Reply
    1. I had no idea that Let's Do Organic made a starch. I will look for that next time. We were given a bag or organic arrowroot from my in-laws.
      Reply
  5. Thank you, thank you, thank you. Once again your timing couldn't have been better. Canned soup, and/or deleting them from my life, has been my latest obsession. Just one question, is the arrowroot powder a thickning agent?
    Reply
  6. Melissa, Thank you very much for posting this - it's something I've been wanting. I invented my own cream of chicken soup for cooking, but had not gotten around to mushroom soup. I like homemade versions so much better than the canned ones. The flavor is better, not to mention the healthier ingredients.
    Reply
  7. What would we substitute this soup for in your green bean casserole recipe? The 3 + 1/4 cups of veggie broth? Or all the liquid in that recipe? https://mywholefoodlife.com/2012/11/01/healthy-vegan-green-bean-casserole/
    Reply
      1. If you are making the standard green bean casserole, you can add the soup to it. My green bean casserole recipe on my blog already includes a "soup." I wrote that recipe last year separately from the soup I just created. I hope that makes sense. The green bean casserole I came up with on my blog last year makes a smaller portion. More like a 1/2 casserole.
        Reply
  8. Now can you figure out a Golden Mushroom soup recipe that's dairy, corn and gluten free? :) That and regular mushroom soup were staples of my mom's recipes!
    Reply
    1. We have been talking about a regular mushroom soup, but I have never heard of golden mushroom soup. Do you have a recipe?
      Reply
  9. Pingback: 23 Healthy Thanksgiving Ideas | My Whole Food Life
  11. how could i make this work in recipes that use the condensed version in a can? since i would be using the stuff straight from the can without adding the extra liquid back in like i was making soup, i'm desperately looking for a good alternative that results in a condensed soup rather than a ready-to-eat soup. i have a kid with a food allergy that prevents me from being able to use the store bought stuff, although looking at the ingredients list makes me pretty glad i have to remove it.
    Reply
  13. Love the recipe----I used small brown mushrooms (didn't have any white button mushrooms).....I had some extra mushrooms so I sliced them then saute them and added them to the finished soup....MMM good.......
    Reply
  15. Is this the same thickness/consistency of the condensed version that is traditionally used in casseroles? Or is there a way to condense it? Do you think, if it were made into a casserole, that it would freeze well? Thank you!
    Reply
  16. Hello, I was wondering if you had any recipes for dinner casseroles that would feature this healthy mushroom soup? A Healthy tater tot casserole maybe?
    Reply
  17. Melissa, wonderful recipe, but is it OK to eat "non-cooked" mushrooms? I've always read that we must cook them? Thank you..
    Reply
    1. Hi Nancy! I have actually never heard that before. I have never had an issue eating uncooked mushrooms. I do like sliced, raw mushrooms on my salads from time to time.
      Reply

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