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Keto Diet

This Creamy Mushroom Soup is Super Decadent and Oh-So-Healthy

This mushroom-rich soup is loaded with anti-inflammatory, antioxidant-rich ingredients – and it's especially fantastic for your liver health.

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Who says healthy soups have to be broth-based and light? Thick, creamy and totally decadent soups can be fantastic for you, too. And our Creamy Mushroom Soup with Parmesan Croutons is the perfect example.

While at first glance this soup looks like it just might be a little too good to be good for you, it’s made with one super-healthy ingredient: mushrooms. Mushrooms offer a wealth of health benefits, from potentially improving certain mental health symptoms to fighting disease to reducing stress. But one of the biggest reasons to enjoy plenty of mushrooms? Research has suggested that these meaty fungi have anti-inflammatory and antioxidant properties. And they’re especially potent for your liver health, with research finding that eating mushrooms may protect your liver and lower your odds of developing nonalcoholic fatty liver disease (NAFLD).

Plus, there’s another perk to this delicious Creamy Mushroom Soup. It’s low-carb and totally keto-friendly. While traditional cream of mushroom soups (especially canned varieties) are often high in carbohydrates and use not-so-healthy oils, our version is made for those following a ketogenic diet. This rich, velvety soup is thickened with full-fat sour cream and topped with crunchy homemade croutons made from low-carb ingredients like almond flour, Parmesan cheese and a nutty garlic-butter drizzle. The keto-friendly nature of this recipe can offer benefits for your liver health, too.

Once you try a bowl of this soup, you’re going to want to have it for every meal (and we don’t blame you!). While the recipe serves four as a meal, you can divvy it up into six servings and enjoy it as an appetizer or light lunch too.

Creamy Mushroom Soup with Parmesan Croutons

Servings
4
Cook Time
25 min
Duration
60 min

Ingredients

Soup

  • 1 1⁄4 lb mushrooms, quartered or sliced (shiitake, cremini and/or a mix of wild mushrooms)
  • 1 tbsp extra-virgin olive oil
  • 1⁄2 tsp each sea salt and ground black pepper
  • 1 tbsp organic unsalted butter
  • 1 small yellow onion, diced
  • 1 tbsp paprika
  • 2 cloves garlic, minced
  • 3 cups low-sodium beef broth
  • 2 tbsp coconut aminos
  • 1⁄2 cup full-fat sour cream
  • chopped fresh flat-leaf parsley and/or thyme, for garnish

Parm croutons

  • 1⁄2 cup almond flour
  • ⅓ cup Parmesan cheese, finely grated
  • 1 tbsp ground flaxseeds
  • 1⁄4 tsp each baking powder and sea salt
  • 2 tbsp water
  • 1 egg white
  • 3 tbsp organic unsalted butter
  • 1 clove garlic, minced

Preparation

  1. Prepare soup: Preheat oven to 400°F with a large baking sheet inside. In a medium bowl, toss mushrooms with oil, salt and pepper. Remove baking sheet from oven and spread mushrooms over top. Roast for 20 minutes and set aside. Reduce oven temperature to 375°F.
  2. Meanwhile, in a large saucepan on medium, melt butter. Add onions and cook for 5 minutes, until lightly browned. Add paprika and garlic and cook for 2 to 3 minutes, until fragrant.
  3. Add mushrooms to pot, reserving a large handful for garnish. Add broth and coconut aminos; bring to a simmer and cook for 10 minutes. Remove from heat. Blend with an immersion blender until smooth. Whisk in sour cream.
  4. Prepare croutons: Line a baking sheet with parchment paper. In a small bowl, mix together almond flour, Parmesan, flaxseeds, baking powder and salt; stir in water. In a separate bowl, whisk egg white until frothy, stir into almond flour mixture. Spread into an 8-inch square on the parchment, about ½ inch thick. Bake for 15 minutes. Cool on sheet, then break into bite-sized pieces.
  5. In a small pot on medium, heat butter and garlic together. Drizzle over crouton pieces on baking sheet. Bake for 10 minutes, until golden brown.
  6. Top soup with reserved mushrooms, Parm croutons and chopped herbs.

Nutrition Information

  • Serving Size ¼ of recipe
  • Calories 256
  • Carbohydrate Content 14 g
  • Cholesterol Content 36 mg
  • Fat Content 21 g
  • Fiber Content 4 g
  • Protein Content 8 g
  • Saturated Fat Content 8 g
  • Sodium Content 627 mg
  • Sugar Content 4.5 g
  • Monounsaturated Fat Content 8 g
  • Polyunsaturated Fat Content 3 g