Healthy Mushroom Soup

Ingredients

• 1.5 kg (3 lb)mushrooms
• 500 ml (2 cups)oat milk
• 500 ml (2 cups)vegetable stock
• 1onion
• 4garlic cloves
• 105 ml (7 tablespoons)olive oil
• 10 ml (2 teaspoons)parsley
• 10 ml (2 teaspoons)rosemary
• 10 ml (2 teaspoons)dried thyme
• to tastesalt and pepper
• 30 ml (2 tablespoons)cornstarch
• 30 ml (2 tablespoons)cold water

Instructions

1. 1

   Prepare the vegetables

   Slice the mushrooms, dice the onion, and grate or finely chop the garlic.

2. 2

   Heat the oil

   Warm about 15 ml (1 tablespoon) of olive oil in a pot over medium-high heat. Add enough mushrooms to cover the bottom without piling them up.

3. 3

   Sauté the mushrooms

   Cook the mushrooms for a few minutes, turning them now and then, until golden and significantly shrunken. Transfer them to a plate and repeat with the remaining mushrooms, adding olive oil as needed to stop them sticking.

4. 4

   Cook onion and garlic

   Add the onion to the empty pot and sauté for a few minutes until soft and translucent. Add the garlic and cook for another minute.

5. 5

   Simmer the soup

   Return the mushrooms to the pot and add all the seasoning, oat milk and vegetable stock. Cover and simmer over medium heat for about 10–15 minutes.

6. 6

   Thicken the soup

   Stir the cornstarch and cold water together in a small bowl to make a thin slurry. Add it to the soup and simmer for another 5 minutes to thicken.

7. 7

   Blend to taste

   For a thicker, creamier soup, blend with an immersion blender to your preferred consistency. Blend about half and leave the rest of the mushrooms whole if you want extra bite.

What is mushroom soup?

Mushroom soup is a familiar comfort food in American cooking, built around mushrooms simmered in a savoury liquid. This version uses oat milk for creaminess and vegetable stock for depth, with herbs to complement the mushrooms.

The method works by browning the mushrooms in batches before simmering them. That gives them room to colour rather than steam, while blending only part of the soup keeps a contrast of smooth broth and tender pieces.

Nutrition and macros by portion

The nutrition label shows one serving as written: 394 calories, 13g protein, 32g carbs, 27g fat.

The mushrooms contribute some protein and carbohydrate, while the oat milk and olive oil provide much of the fat; the oat milk and vegetables also contribute carbohydrates. Serve a bowl with a side salad or extra vegetables for a more balanced plate.

Why sauté the mushrooms in batches?

Batch cooking: spread the mushrooms in a single layer so moisture can escape and the surfaces can turn golden. Crowding the pot makes them release liquid and soften before they brown.

Olive oil: use it in stages as directed, adding more when the pot looks dry or mushrooms begin to stick. Set each cooked batch aside while you finish the rest.

Building the flavour

Onion and garlic: soften the onion first, then cook the garlic briefly so it becomes fragrant without burning. This creates a savoury base for the mushrooms and stock.

Herbs: parsley, rosemary and dried thyme season the broth as it simmers. Add them with the oat milk and vegetable stock so their flavour has time to infuse.

Getting the texture right

Cornstarch slurry: mix the cornstarch with cold water until smooth before adding it to the pot. This helps it disperse without leaving dry lumps.

Blending: use an immersion blender after thickening, stopping when the soup reaches your preferred consistency. Blending about half preserves mushroom pieces for a more substantial texture.

Timing and doneness

Mushrooms: cook each batch until it has shrunk and developed a golden hue, rather than relying only on the clock. The time depends on how many batches fit comfortably in your pot.

Simmering: allow about 10–15 minutes with the oat milk and stock, then another 5 minutes after adding the slurry. Keep the soup at a gentle simmer rather than a vigorous boil.

What to serve with it

Bread: serve with crusty bread or toast for dipping and a simple way to make the soup feel like a full meal.

Fresh contrast: a crisp green salad or steamed vegetables pair well with the soup’s earthy, creamy flavour. Add them alongside rather than stirring them into the pot.

Recipe notes & tips

• Use a wide pot if possible so more mushrooms can brown in a single layer.
• Let each batch of mushrooms develop colour before turning them.
• Stir the cornstarch slurry again just before adding it if it has settled.
• Keep the soup at a gentle simmer after adding the oat milk.
• Blend only part of the soup if you want both a creamy base and mushroom pieces.

Variations

• Mixed mushrooms: use a mixture of mushroom varieties while keeping the total quantity the same.
• Extra herbs: adjust the parsley, rosemary or thyme to suit your preferred flavour.
• Silkier texture: blend the soup more thoroughly for a smoother finish.
• Chunkier bowl: leave the mushrooms whole and skip blending.
• More pepper: add extra black pepper to sharpen the savoury flavour.

Common mistakes to avoid

• Crowding the pot: the mushrooms will steam instead of brown; cook them in batches.
• Burning the garlic: add it after the onion has softened and cook for only a minute.
• Lumpy thickener: mix the cornstarch with cold water until smooth before adding it.
• Boiling hard: keep the soup at a gentle simmer to avoid overly vigorous cooking.
• Blending too much: stop when you reach the texture you want so some mushroom pieces can remain.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a splash of stock or oat milk if the soup has thickened.

Frequently asked questions