No Cream of Mushroom Soup

GF V NF SF Jan 13, 2026

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Who doesn't love a nice hearty bowl of soup in the winter? This healthy and creamy mushroom soup is free of both heavy cream and flour typically found in mushroom soup recipes. Here, yogurt and oats are used to provide creaminess, making the soup gluten free. A bowl of this satisfying soup is the perfect side to any lunch or dinner

STEP 1
- 1 tbsp (15 g) Extra virgin olive oil
- 2 medium (220 g) Onion

STEP 2
- 1 lb (454 g) White mushrooms

STEP 3
- 1/2 cup (40 g) Rolled oats
- 2 tbsp (30 g) Minced garlic

STEP 4
- 4 cup (960 g) Low sodium vegetable broth
- 1 tbsp (3 g) Thyme, dried
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

STEP 5
- 2 tbsp (28 g) Plain nonfat greek yogurt
- 2 tbsp (30 g) Soy sauce, low sodium, gluten free
- 1 tbsp (3 g) Parsley, dried

1. Heat a medium pot over medium heat with olive oil. Cut your onions into a small dice, and add to the pot. Cover and cook for about 5 minutes, or until lightly browned and softened

2. Cut your mushrooms into a small dice, and add to the pot with the onions. Cook uncovered until all the water has evaporated, about 10 minutes

3. Add the oats and garlic to the pot, and toast for about 1 minute, until fragrant

4. Add broth, thyme, salt, and black pepper to the pot. Increase heat to high, cover, and bring to a boil. Reduce heat to low, and let simmer for 30 minutes

5. Remove from the heat and stir in yogurt, soy sauce, and parsley. Serve

https://www.poormanprotein.com/recipes/mushroom-soup

Description

Who doesn't love a nice hearty bowl of soup in the winter? This healthy and creamy mushroom soup is free of both heavy cream and flour typically found in mushroom soup recipes. Here, yogurt and oats are used to provide creaminess, making the soup gluten free. A bowl of this satisfying soup is the perfect side to any lunch or dinner

Time

Prep Time:

15 minutes

Cook Time:

45 minutes

Total Time:

1 hour

Cost

Total Cost:

Cost per Serving:

$1.91

Ingredients

Serving(s)

Step 1

1 tbsp Extra virgin olive oil
2 medium Onion

Step 2

1 lb White mushrooms

Step 3

1/2 cup Rolled oats
2 tbsp Minced garlic

Step 4

4 cup Low sodium vegetable broth
1 tbsp Thyme, dried
1 tsp Salt
1 tsp Black pepper, ground

Step 5

2 tbsp Plain nonfat greek yogurt
2 tbsp Soy sauce, low sodium, gluten free
1 tbsp Parsley, dried

Instructions

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1. Heat a medium pot over medium heat with olive oil. Cut your onions into a small dice, and add to the pot. Cover and cook for about 5 minutes, or until lightly browned and softened
2. Cut your mushrooms into a small dice, and add to the pot with the onions. Cook uncovered until all the water has evaporated, about 10 minutes
3. Add the oats and garlic to the pot, and toast for about 1 minute, until fragrant
4. Add broth, thyme, salt, and black pepper to the pot. Increase heat to high, cover, and bring to a boil. Reduce heat to low, and let simmer for 30 minutes
5. Remove from the heat and stir in yogurt, soy sauce, and parsley. Serve

Nutrition Facts

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Servings: 4

Calories: 153

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Total Fat: 5.2g (7 %)

Saturated Fat: 0.8g (4 %)

Polyunsaturated Fat: 0.9g

Monounsaturated Fat: 3.0g

Cholesterol: 0mg (0 %)

Sodium: 1557mg (68 %)

Total Carbohydrate: 21.5g (8 %)

Fiber: 3.9g (14 %)

Net Carbs: 17.6g

Total Sugar: 6.4g

Protein: 8.2g (16 %)

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Vitamin B12: 0.1mcg (4 %)

Vitamin D: 0.23mcg (1 %)

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Calcium: 74mg (6 %)

Iron: 3.03mg (17 %)

Magnesium: 56mg (13 %)

Potassium: 599mg (13 %)

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Glycemic Index

:

33.0

Glycemic Load

:

7.1

Sources of Inspiration

https://youtu.be/pytPDoedOeo

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