Protein Packed Creamy Mushroom Soup

High Protein Creamy Mushroom Soup

If you love classic creamy mushroom soup but actually want a bowl to satisfy you, this recipe is a must make. Blended silken tofu and navy beans create a rich, velvety texture without  heavy cream. Making this swap, we cut down on calories & increase protein and fiber.

A splash of sweet vermouth adds subtle a complexity, and tamari provides added umami. The result is a soup that tastes indulgent but is surprisingly healthy.

Ingredients

• 1 tablespoon unsalted butter
• 1 medium onion, chopped
• ½ teaspoon sea salt
• Freshly ground black pepper
• 1 pound (16oz) white button mushrooms, sliced
•  ½ pound (8oz) cremini mushrooms, sliced
• 3 garlic cloves, grated
• ¼ cup sweet vermouth
• 3 cups chicken stock
• 1 tablespoon tamari
• 1 tablespoon fresh thyme leaves
• 1 (15oz) can navy beans, drained and rinsed
• 1 (16oz) block silken tofu
• Chopped fresh parsley, for garnish
• Optional: crispy fried onions to top

Directions

1. Cook the aromatics

In a large pot over medium heat, add the butter and chopped onion, salt, and a few cracks of black pepper. Cook for about 5–6 minutes, until the onions soften, become translucent, and fragrant. 

2. Add the first pound of sliced mushrooms and cook for 5-7 minutes, stirring occasionally, until they release their liquid and begin to brown. Then add the second half pound, and stir in the grated garlic and cook for another 5-7 minutes, until fragrant.

3. Pour in the sweet vermouth, tamari, and chicken stock, scraping the bottom of the pot to release any browned bits. Add fresh thyme, and let simmer for for 10-12 minutes, until slightly reduced.

4. Add the beans and silken tofu to a blender, followed by a third to half the soup (depends on how much mushroom texture you want). Blend until smooth and creamy. Pour the creamy soup back into the pot and mix with the rest of the soup.

Simmer for another 2–3 minutes, then taste and adjust salt and pepper if needed.

5. Ladle the soup into bowls and garnish with fresh parsley and a drizzle of olive oil, and crispy onions.

Nutrition Per Serving (makes 6)

• Calories: 170
• Protein: 14 g
• Carbohydrates: 15 g
• Fat: 7 g
• Fiber: 3 g