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Paleo Cream of Mushroom Soup with a Smoky Twist

October 27, 2019 by caren magill Leave a Comment

This paleo cream of mushroom soup stands out because of its rich smoky flavor. It’s simple to make, done in about 20 minutes from start to finish and it’s great for special diets because it’s also low carb, vegan, and even Keto!

paleo cream of mushroom soup

What’s the Smoky Twist?

I used Wright’s Liquid Smoke to flavor the soup.  Just a touch is all you need – about a 1/4 teaspoon.  However, if you’re on a super strict paleo diet, or you don’t have it in your pantry, just omit it.  It’s still an awesome soup!

What you’ll need to make Paleo cream of mushroom soup

Anything listed with a * beside it is optional.

  • Your favorite cooking oil (I like olive)
  • Onion & garlic
  • A container of mushrooms (250g)
  • Seasoning – I used garlic powder and thyme, but sage, basil or oregano would also work great!
  • *Wright’s Liquid Smoke – this is what gives the soup it’s smoky flavor.  If you don’t have it or don’t care for smoky flavors, just omit it.
  • *Arrowroot flour (you can also use whatever flour you have on hand or no flour at all, but arrowroot is ideal for special diets)
  • Veggie or chicken stock
  • Coconut milk (use light or full fat, cook’s choice)
  • *Something pretty for garnish

You don’t need any special equipment for this recipe. Just a simple soup pot (and a stove, of course).

cream of mushroom soup recipe

How to thicken Cream of Mushroom Soup

There’s two things that add to the thickness of mushroom soup – the fat and flour. Flour thickens the broth and the more flour you use, the thicker it is. Pro Tip: When adding flour, scoop about a cup of your broth into a separate cup and add the flour to that. Whisk it well before adding back to your soup pot or else you’ll end up with little white spots of flour as you see above.

The other thing that will add to the thickness of soup is the fat that you use. Full fat coconut cream or heavy cream will provide a thicker texture than light coconut milk, but it’s also added calories.

Will the soup thicken as it cooks?

Not this recipe. Some soups thicken as they cook because the ingredients disintegrate into mush as they cook, like potatoes, beans or red lentils. Mushrooms are pretty hardy and therefore won’t turn to mush as you cook them.

How do I make this soup Keto?

Easy!  Just ditch the arrowroot flour and use coconut cream instead of coconut milk to thicken it up.

What to have with cream of mushroom soup?

Well, thick crusty bread is always nice, but if you’re on a special low carb or gluten free diet, then why not toss some pulled chicken or pork in the soup to make it a complete meal? You can also add extra veggies to this recipe for an added punch of fiber and nutrients!

Can you freeze Paleo Cream of Mushroom Soup?

You sure can! In the freezer it will last for 3 months. In the fridge, 5 to 7 days is best.

What can you make with cream of mushroom soup?

Growing up, you probably remember your mom using cream of mushroom soup to make casseroles and rice dishes. You can absolutely do that with this recipe! Are you paleo?  Try this Paleo Cream of Mushroom Casserole.  Not Paleo? This Chicken & Mushroom Casserole from The Lemon Bowl is a quick and easy option.

Want more Paleo Soup Ideas?

  • Cream of Asparagus Soup
  • Artichoke and Cauliflower Soup
  • Cream of Broccoli 
cream of mushroom soup recipe
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Paleo Cream of Mushroom Soup

This cream of mushroom soup stands out for its unique and rich smoky flavor. It's also super healthy and easy to make. Perfect for paleo, low carb or vegan diets.
Course Appetizer, dinner, lunch
Cuisine American, French
Keyword dairy-free, gluten free, Low Calorie, low carb, NSNG, paleo
Prep Time 5 minutes
Cook Time 12 minutes
Servings 4
Calories 123kcal
Author caren magill

Ingredients

  • 2 tablespoon oil
  • 1 onion chopped finely
  • 2 cloves garlic minced
  • 250 g of fresh mushrooms I used baby Bella, sliced
  • 2 tsp garlic powder
  • 2 tsp dried thyme
  • 1/4 tsp Wrights Liquid Smoke
  • 2 tablespoons arrowroot flour
  • 4 cups chicken or veggie stock
  • Salt & pepper to taste
  • 1 cup coconut milk from the can
  • Chopped cilantro or parsley for garnish

Instructions

  • Wash mushrooms
  • Chop onions and add to large pot with the oil on medium heat.
  • Stir occasionally for about 2 or 3 mins until onions are translucent
  • Add garlic, thyme and mushrooms and cook while stirring for another two minutes.
  • Add the soup stock and let it heat up. Once warm, scoop out a cup of the broth into a mug or bowl and add the arrowroot flour to it. Whisk until fully mixed in, then return to the soup.
  • Simmer for 10 minutes, then turn off heat.
  • Add coconut milk, Wrights Liquid Smoke and salt and pepper to taste.
  • Garnish with cilantro and serve.

Notes

*Nutrition is based on using light coconut milk.

Nutrition

Serving: 1Bowl | Calories: 123kcal | Carbohydrates: 12g | Protein: 1.5g | Fat: 7.5g | Fiber: 1.2g

Filed Under: Healthy Soup Recipes, Keto Soup Recipes, Paleo Soup Recipes, Recipes, Vegan Soup Recipes Tagged With: low carb, paleo, vega

Easy Keto Chicken Soup

September 22, 2019 by caren magill Leave a Comment

A hearty, but simple keto chicken soup.  Perfect for low carb or keto diets or simply healing the sniffles all winter long.

Keto chicken soup in a bowl

Hey Friends!

I know many of you come here because you’re trying to be healthier or even lose weight.  Keto diets are very popular these days because you can start seeing results pretty quickly.  While I’m not here to argue for or against the merits of the keto diet, I will say that ensuring you still get some green veggies into day, should be a non-negotiable, and this soup will help you do just that.

The Healing Qualities of Keto Chicken Soup

There’s actually science behind the immune-boosting, mucus-clearing benefits of chicken soup, but I won’t bore or gross you out with deets about white cells and upper respiratory relief.  Rather, I like to believe that anything made with love has the potential to heal another person because the intention of care is transferred from the soup-maker to the soup-eater. I’m not sure if the same applies to chocolate cake, but if you venture to try, let me know what you find out.

Why Add Kale to Keto Soup?

Kale an ideal green to add to keto soup recipes because it’s an instant vitamin and antioxidant boost without adding carbs.  One cup of kale has about 5g of net carbs, so it won’t push you out of ketosis.  Also, kale is one of the few leafy greens that will stand up to the heat of soup because of its hearty texture. Just make sure you’re cutting it into bite-sized pieces.  Nobody wants to fish a giant soggy leaf out of their soup bowl.  If you don’t buy your kale pre-washed and chopped (as I do), then use a mezzaluna knife to get it well chopped.  They’re so fun!

Wait, Are Carrots Keto?

I think this is up for debate.  Generally speaking, root veggies have more carbs than green leafy veggies, but this recipe only calls for .5 a cup, so that’s about 5 net carbs.  The benefit of adding carrots to this soup is that it adds texture and color.  Believe it or not, we eat with our eyes, so having a pop of color in your bowl (not to mention the additional fiber and beta carotene) is helpful.  If you want to be super-keto, you can just leave it out of the recipe.

The secret to making this soup taste amazing

At the risk of sounding like a broken record, it’s all about the salt, my friend.  ff you’re low carb or Keto, then ensuring you are getting enough sodium is critical and there’s no better source (in my opinion) than  Maldon flaked sea salt. Friends, this isn’t any sea salt… this is THE sea salt that will make all your food taste like it just came out of a gourmet kitchen. I came across it at a restaurant, and it automatically made the taste of everything I ordered jump from an 8/10 to a 14/10.

It’s that good.Keto chicken soup

Want more great keto soup ideas?

  • Keto Cream of Broccoli Soup
  • Cauliflower & Artichoke Soup
  • Fish Stew
  • Roasted Red Pepper and Ginger Soup
Keto chicken soup in a bowl
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Keto Chicken Soup

A simple, healing keto chicken soup for warding off colds and keeping you warm throughout the winter months.
Course Appetizer, dinner, lunch, Side Dish
Cuisine American, French
Keyword dairy-free, gluten free, grain free, high protein, low carb, NSNG, paleo
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 people
Calories 151kcal
Author caren magill

Equipment

  • Cuisinart 12 Quart Stock Pot

Ingredients

  • .7 lbs of chicken breast about two small breasts - you can cut this into bite-sized pieces or wait until it’s cooked, then pull it out and chop.
  • .5 cup finely chopped carrot - thin slices is key!
  • 1 cup finely chopped celery
  • 1 cup finely chopped onion
  • 4 cups chicken or veg stock
  • 1 cup kale chopped into bite-sized pieces
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon lemon juice - or more if you like lemony soup
  • 1 tablespoon dried basil
  • 1 tablespoon dried oregano
  • 1 teaspoon salt - I recommend flake salt because it’s the bomb
  • 1 bay leaf
  • 1 cup of water

Instructions

  • In a medium or large pot, add the chopped onion, carrot, celery with chicken, vinegar, lemon, and bay leaf. Let simmer until chicken is cooked - about 10 minutes.
  • If the chicken isn’t cut up, now is the time to take it out and do that. Otherwise, move onto the next step.
  • Add broth, basil, oregano and let simmer a few more minutes.
  • Add salt and taste to your liking. You can add more salt, lemon juice or vinegar to suit your taste.
  • Once the broth is just right, add the chopped kale and stir in.
  • Turn off heat and let stand for a few minutes until kale is cooked (that won’t take long).
  • Serve and go!

Nutrition

Serving: 1bowl | Calories: 151kcal | Carbohydrates: 8.3g | Protein: 20.6g | Fat: 5.5g

Filed Under: Healthy Soup Recipes, Keto Soup Recipes, Paleo Soup Recipes, Recipes Tagged With: dairy free, gluten free, keto, whole 30

Hiya! I’m Caren

Have you ever wanted to make restaurant quality soup at home? Well now you can. I create simple soup recipes that are pure love in a bowl. Grab a spoon and join us!

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