Skip to main content
Close Menu
menu
PeopleOne Health Sign In
  • PeopleOne Health Close menu
  • SparkAmerica Calendar
  • More Articles
  • Learn About PeopleOne
  • Sign In
Healthy Living  •  All Recipes

Cream of Mushroom Soup Swap

Cream of Mushroom Soup Swap
Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 81.2
  • Total Fat: 2.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 131.4 mg
  • Total Carbs: 11.1 g
  • Dietary Fiber: 4.4 g
  • Protein: 5.6 g

Introduction

Finally! A stand-in for condensed cream of mushroom soup without all the fat and salt. This recipe will revolutionize your casseroles.

Ingredients

1 tablespoon olive oil
1 large onion, chopped
2 tablespoons chopped fresh herbs (any combination of sage, thyme, rosemary, and parsley)
1/2 teaspoon black pepper
4 cups sliced mushrooms
1 (14.5-ounce) can reduced-sodium white beans, drained and rinsed
1 tablespoon lower-sodium soy sauce
2 tablespoons nutritional yeast (optional)

Directions

Place a large pot over medium-high heat. Add the oil, then the onions. Cook, stirring often, for three minutes, until the onions are soft.
Add the herbs, black pepper, and mushrooms, stir well and cook another five minutes, until the mushrooms are dark brown.
Meanwhile, puree the white beans in a blender or small food processor with enough water to yield a hummus-like consistency. (Usually about 1/2 cup.)
Remove the vegetables from heat and add half to the blender or food processor. Pulse several times.
Transfer the mixture back to the pot, stir to combine and add the soy sauce and optional nutritional yeast.
Allow to cool and divide into 1/2-cup portions. Use in your favorite recipes that call for condensed cream of mushroom soup. Refrigerate for up to five days or freeze for up to three months.

Serving Size: Makes 8 (1/2 cup) servings

Number of Servings: 8

Recipe submitted by SparkPeople user SP_STEPF.

Minutes to Prepare: 5
Minutes to Cook: 15
Number of Servings: 8


Related Recipes

  •  Mini Eggplant Pizzas Mini Eggplant Pizzas
  • Blueberry Flax Microwave Muffin Blueberry Flax Microwave Muffin
  • Sherry's Cucumber Salad Sherry's Cucumber Salad
  • Sugar-Free Bubble Milk Tea Sugar-Free Bubble Milk Tea
  • Basil and Sun-Dried Tomato Hummus Basil and Sun-Dried Tomato Hummus
  • Whole Grain Waffles with Fruit from Daisy Brand® Whole Grain Waffles with Fruit from Daisy Brand®
  • Grilled Peaches with Raspberries Grilled Peaches with Raspberries
  • Garden Potato Salad Garden Potato Salad
  • Red Velvet Cupcakes w/Cream Cheese Frosting Red Velvet Cupcakes w/Cream Cheese Frosting
  • Pickled Garden Vegetables Pickled Garden Vegetables
Sign In to PeopleOne
© PeopleOne Health 2025 Privacy Policy Terms of Use