Wild Mushroom Soup

If you can’t find the assorted mushrooms that this recipe calls for, regular white button mushrooms work just as well.

Prep Time: 15 minutes

Nutrition Facts

Serving Size: 1 cup

  • Calories 75
  • Carbohydrate 11 g
  • Protein 6 g
  • Fat 1.0 g
  • Saturated Fat 0.3 g
  • Sugars 5 g
  • Dietary Fiber 1 g
  • Cholesterol 5 mg
  • Sodium 95 mg
  • Potassium 545 mg

This Recipe Serves 6


1 teaspoon olive oil
1 onion, diced
1 stalk celery, diced
16 ounces assorted mushrooms (cremini, shitake, oyster, white), sliced
2 cloves garlic, minced
2 tablespoons flour
4 cups low-sodium, fat-free chicken broth
1 bay leaf
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
½ cup evaporated skim milk


  1. Add the oil to a soup pot over medium-high heat. Add the onion and celery and sauté until the onions turn clear, about 5 minutes.
  2. Add the mushrooms and sauté until soft and all the liquid is evaporated, about 10 to 12 minutes. Add the garlic and sauté 1 more minute.
  3. Add the flour to the mushrooms and sauté for 2 minutes, then add the broth and stir well, scraping up the bits at the bottom of the pan.
  4. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil, then reduce it to a simmer for 10 minutes.
  5. Add the evaporated milk and simmer for 1 minute. Remove the bay leaf and then puree the soup with an immersion blender or in batches in a stand blender.

Chef Tip: Be sure to buy evaporated milk and not sweetened condensed milk.

Find More Recipes

A Gluten-Free Meal Plan

Wondering what a meal plan that’s diabetes friendly and gluten-free looks like? Check out this month’s sample plan to find out!

See Meal Plan

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.