This keto cream of mushroom soup is a super delicious and healthier alternative to the canned variety of cream of mushroom soups that you find in the supermarkets. One can of cream of mushroom soup has more than 16 grams of carbs, not to mention the preservatives and other unhealthy ingredients such as modified food starch and wheat flour.
Thankfully, you can create a low carb and infinitely healthier version of this famous soup using keto-friendly ingredients. In this keto cream of mushroom soup recipe from the amazing Sahil Makhija, all the ingredients are low in carbs.
I come back to Sahil’s recipes time and time again. He seems genius in taking simple ingredients and making a healthy low carb dish from them.
This dish tastes better and creamier than any mushroom soup you’ve tasted, so it’s guaranteed to satisfy your cream of mushroom soup cravings.
Health benefits of mushrooms
Mushrooms which are fungi have been used as both food and medicine for thousands of years. They contain a number of beneficial antioxidants and essential nutrients such as B vitamins, Vitamin D2, potassium, selenium and zinc, and are high in fiber.
Oyster mushrooms are especially high in beta-glucans, a soluble fiber which is fermented by gut bacteria to produce beneficial short chain fatty acids that support good gut bacteria.
Portobello mushrooms are fully grown cremini mushrooms and provide a high level of B vitamins. The word portobello means beautiful door.
Mushrooms are low in calories, make a good substitute for meat in dishes for a change and are considered to be a superfood.
Beware of toxins
But, in spite of their health benefits Dr Andrew Weil and others maintain that raw mushrooms contain traces of carcinogenic compounds which cooking destroys. He does qualify his remark by saying “We don’t know how dangerous these toxins are”. |
Vitamin D in mushrooms
You will likely have read that mushrooms are a good source of Vitamin D. In fact they are the only natural non-animal source of the vitamin. They only produce Vitamin D2, the plant form of the vitamin, when exposed to the sun or ultra-violet light.
Mushrooms grown indoors, as so many are for the retail markets, do not although some manufacturers are exposing their mushrooms to artificial sunlight and labeling them as containing vitamin D.
Since the coronavirus pandemic we’ve been hearing how important Vitamin D is for the good function of the immune system. It’s needed for the absorption of calcium for good bone and teeth health. It is also plays a part in the health of the nervous system.
Although we can get vitamin D from the sun many people are apparently deficient in it.
You can increase the vitamin D content of mushrooms you buy by placing them on a windowsill for 1 – 2 hours with the underside side exposed to the light.
How to clean mushrooms?
There is a considerable amount of debate as to whether or not you should wash mushrooms. Commercially grown mushrooms are grown in sanitized, composted peat moss, which is I am told safe to eat.
If you like me do not like this idea you can simply wipe off any bits of peat with a paper towel or damp kitchen cloth. Washing them is not so good as some mushrooms will absorb some water.
Wild mushrooms are a different matter and they can be quite dirty. You can use a brush to dislodge dirt and then give them a good quick rinse in water. Then spread them out on a towel and let them dry.
Keto Cream Of Mushroom Soup
Makes about 3 servings
- 125 g portobello mushrooms, cleaned
- 100 g oyster mushrooms, cleanedd
- 125 g white (button) mushrooms, cleaned
- 10 g garlic
- 100 ml cream (organic is best)
- cayenne pepper
- Redmond Real Salt
- Freshly ground black pepper
- 1 chicken or vegetable stock cube or fresh stock
- 1 tbsp avocado oil
- 2 tbsp grass-fed butter
- Cheese for garnishing (optional)
- A few basil leaves for garnishing
1. Remove the stalks from the portobella and white mushrooms and set aside. Slice the mushroom tops.
2. Rough chop the oyster mushrooms, then pan-fry them in some avocado oil and butter. Season with cayenne pepper, salt, and pepper. Cook the mushrooms until they get nicley brown, caramelized and a little crisp. Put aside and keep warm for the garnish.
3. In a saucepan, heat some avocado oil and butter, then fry the garlic.
4. When the garlic turns brown, add the mushroom stalks and a handful of the chopped mushrooms. Season with a stock cube, paprika, black pepper, and cayenne. Mix well.
5. When the mushrooms start to release liquid add about 300 ml of filtered water. Cook until mushrooms have softened then add to a blender and whizz up until smooth.
6. Using the same saucepan, heat one tbsp butter and fry the remaining chopped mushrooms saving a few for garnishing. Once the mushrooms start releasing their liquid, add the blended mixture pouring it all through a fine sieve.
7. Bring the soup back to a simmer. Once the mushrooms are cooked through, add the cream and mix well. Remove from the heat.
8. Put the keto cream of mushroom soup into serving blowls and garnish it with some grated cheese if you like, freshly chopped basil, and the fried oyster mushrooms.
Check out Sahil’s video ddemo on how to prepare this delicious keto cream of mushroom soup.
Soup image by Kurman Communications