Cream of Mushroom Soup
Moderate nutritional value
Blended soup of mushrooms, onion and broth finished with cream.
Cream of mushroom soup is sliced white mushrooms and onion cooked in butter, thickened with a little flour, simmered in chicken broth, blended and finished with heavy cream. A 300 g bowl has about 230 kcal but 11 g of saturated fat from the butter and cream, and about 920 mg of sodium from the broth. Using low-sodium broth and half the cream, or milk, makes a lighter bowl.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.2g | 3.9% |
| Fat | 6.2g | 8.9% |
| Carbs | 3.9g | 1.3% |
| Simple Sugars | 1.36g | Estimate |
| Complex Carbs | 1.94g | Estimate |
| Fiber | 0.6g | 2.4% |
| Water | 86g | 3.4% |
| Calories | 76 | 3.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.81 | g | 19.1% |
| Monounsaturated | 1.59 | g | 6.4% |
| Polyunsaturated | 0.32 | g | 2.5% |
| Omega-3 | 0.096 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.224 | g | Estimate |
| Trans | 0.14 | g | 7.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.87 | mg |
| Vitamin E | 0.18 | mg |
| Selenium | 4.67 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 55.7 | mcg | 6.2% |
| vitamin B1 | 0.04 | mg | 3.3% |
| vitamin B2 | 0.181 | mg | 13.9% |
| vitamin B3 | 1.31 | mg | 8.2% |
| vitamin B6 | 0.048 | mg | 2.8% |
| vitamin B9 | 7.4 | mcg | 1.9% |
| vitamin B12 | 0.041 | mcg | 1.7% |
| vitamin C | 1.87 | mg | 2.1% |
| vitamin D | 0.232 (9 IU) | mcg | 1.5% |
| vitamin E | 0.179 | mg | 1.2% |
| vitamin K | 11.7 | mcg | 9.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 17.4 | mg | 1.7% |
| iron | 0.421 | mg | 2.3% |
| magnesium | 6.7 | mg | 1.7% |
| phosphorus | 47.5 | mg | 6.8% |
| potassium | 164 | mg | 6.3% |
| sodium | 306 | mg | 13.3% |
| zinc | 0.31 | mg | 2.8% |
| copper | 0.14 | mg | 15.6% |
| manganese | 0.069 | mg | 3.0% |
| selenium | 4.67 | mcg | 8.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 43 | mg | 6.1% | 97% |
| Isoleucine | 66 | mg | 4.7% | 79% |
| Leucine | 109 | mg | 4.0% | 64% |
| Lysine | 91 | mg | 4.3% | 68% |
| Methionine limiting | 41 | mg | 3.9% | 64% |
| Phenylalanine | 117 | mg | 6.7% | 102% |
| Threonine | 75 | mg | 7.1% | 108% |
| Tryptophan | 27 | mg | 9.6% | 147% |
| Valine | 133 | mg | 7.3% | 119% |
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Recipe
See full recipeIngredients
- White mushrooms 500 g
- Onion 1 medium (120 g)
- Garlic 2 cloves (8 g)
- Butter 30 g
- All-purpose flour 2 tbsp (16 g)
- Chicken broth 750 ml
- Heavy cream 150 ml
- Dried thyme 1 tsp
- Salt 1/2 tsp (3 g)
- Black pepper, ground 1/4 tsp
- Fresh parsley, chopped 2 tbsp (8 g)
Instructions
- 1
Slice the mushrooms and finely chop the onion and garlic.
- 2
Melt the butter in a large pot and cook the onion over medium heat for 5 minutes until soft.
- 3
Add the mushrooms and thyme and cook for 10 minutes, stirring, until their liquid has mostly evaporated; add the garlic for the last minute.
- 4
Sprinkle in the flour and stir for 1 minute, then gradually pour in the broth, stirring.
- 5
Simmer for 15 minutes, then blend until smooth, leaving a few pieces if you like.
- 6
Stir in the cream, season with salt and pepper and heat through without boiling.
- 7
Serve sprinkled with parsley.