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Wild Mushroom Soup

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Recipe By American Diabetes Association

Looking for an elegant dish that doesn’t blow your calorie budget? Here’s your dish. If you want to skip the white wine, just add a splash of lemon juice instead.

Nutrition Facts: Carbohydrate exchanges 0.5, Fat exchanges 0.5.
Amount per Serving: Calories 65, Calories from Fat 30, Total Fat 3.5 g, Saturated Fat 1.5 g, Trans Fat 0 g, Cholesterol 10 mg, Sodium 90 mg (without added salt), Potassium 205 mg, Total Carbohydrate 7 g, Dietary Fiber 1 g, Sugars 3 g, Protein 3 g, Phosphorus 70 mg.

Servings: 11
Serving size: ¼ cup
Preparation time: 15 minutes
Cooking time: 30 minutes


  • 1 (0.65 ounce) package dried morel mushrooms (or any other type of dried mushroom)
  • 4 ounces cremini mushrooms
  • 4 ounces button mushrooms
  • 1 tablespoon olive oil (divided use)
  • ½ cup diced onion
  • 2 scallions, white part only, finely chopped
  • 1 large garlic clove, minced
  • ¼ cup dry white wine (sauvignon blanc or pinot grigio)
  • 1 tablespoon fresh minced thyme
  • 1 teaspoon fresh minced rosemary
  • Pinch red pepper flakes
  • Kosher salt and freshly ground black pepper to taste
  • 3 tablespoons flour
  • 1½ cups low-fat, reduced-sodium chicken broth
  • 2/3 cup fat-free evaporated milk
  • 2 tablespoons heavy cream
  • ½ tablespoon unsalted butter

For the Topping:

  • 1 tablespoon crème fraîche
  • 2 teaspoons fresh minced chive


    1. Add the dried morels to a small bowl. Pour 1 cup of boiling water over them, and let stand for 10 minutes.
    2. Meanwhile, clean and stem the cremini and button mushrooms. Coarsely chop the mushrooms. You should have a total of about 3 cups of mushrooms. Set aside.
    3. Drain the morel mushrooms, and discard the soaking liquid. Squeeze any excess liquid from the morels and chop them. You should have about 1 cup. Set aside.
    4. Heat ½ tablespoon of the olive oil in a large saucepot. Add in the onion and sauté on medium heat for 5 to 6 minutes. Add in the scallions and garlic, and sauté for 2 minutes. Remove the onion mixture from the pan and set aside.
    5. Add the remaining olive oil to the pan, and add all the mushrooms. Let them sit undisturbed without stirring for 2 minutes. Sauté the mushrooms for about 5 to 6 minutes, until they begin to release their liquid. Add back the onion mixture, and add in the wine. Raise the heat to medium-high, and cook the vegetables until the wine evaporates. Stir in the thyme, rosemary, and red pepper flakes, and salt and pepper if desired. Sauté for 1 minute. Add in the flour and sauté until the flour is incorporated into the vegetables. Add in the broth and bring to a boil. Turn the heat down to low and simmer uncovered for 10 to 15 minutes, stirring often.
    6. Add in the milk and simmer for 1 minute. Ladle the soup, in batches if necessary, into a blender or food processor. Process the soup until smooth, but leave some texture. Add the soup back to the pot. On medium-low heat, add in the cream and butter, and cook until the butter melts. Taste and correct the seasonings.
    7. Pour ½ cup of the soup into individual 2-ounce espresso cups. Top each soup with a dollop of crème fraîche and a sprinkle of chives.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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Photo by Flicker user mollycakes / CC BY-NC 2.0

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