Creamy Condensed Soup

To clean up a classic recipe calling for creamy condensed soup, banish the can and whip up a batch of this healthy substitute!

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Serves: Makes 1 cup soup base


  • 2 tbsp olive oil
  • 1/4 cup minced onion
  • 3 tbsp whole-wheat flour
  • 1 cup low-sodium chicken broth, boiled and reduced by half
  • 1/2 cup skim milk


  1. In a saucepan or pot, heat oil on medium. Add onion and sauté until translucent. Add flour and stir for 2 minutes, until golden brown. Stir in broth, milk and optional top flavor ingredient (see sidebar at right).
  2. Bring to a gentle boil, reduce heat to medium-low and simmer for 10 minutes, until thickened. Allow to cool and use as desired.

Nutrients per 1/2-cup serving (using cremini mushrooms): Calories: 115, Total Fat: 7 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 8 g, Fiber: 1 g, Sugars: 2 g, Protein: 4 g, Sodium: 37 mg, Cholesterol: 1 mg

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