Keto Mushroom Soup
Mmmmm, just thinking of the earthy taste of mushrooms excites my taste buds. I love the umami flavors that are so incredibly satisfying. Creamy mushroom soup is so comforting on those cold days when you want to sit by the fire and relax. Not only are mushrooms so delicious , but did you know they are also packed with tons of antioxidants and micro nutrients. This easy recipe is not only easy to make but it is a powerhouse of beneficial nutrients. You can use whatever type of mushrooms you prefer, but I like to make mine with a blend of cremini, oyster, and button mushrooms. Other ones you could try out are porcini, lion’s mane and morels.
Benefits of Mushrooms
- Mushrooms are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin B3).
- Mushrooms are essential on a vegan diet because it is the only non-fortified dietary source of vitamin D. Other minerals that may be difficult to obtain in a vegan diet, such as selenium, potassium, copper, iron, and phosphorus, are also present in mushrooms.
- Beta-glucans which are found in the cell walls of many types of mushrooms have been the subject of extensive studies that suggest they might improve insulin resistance and blood cholesterol levels, lowering the risk of obesity and providing an immunity boost.
- Mushrooms also contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory. Choline assists in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, supports proper fat absorption and reduces chronic inflammation.
How to Make Keto Mushroom Soup
- 2 cloves garlic
- 2 tablespoons ghee or avocado oil
- 1 tablespoon chopped parsley
- 3 cups bone broth ( I use homemade bone broth but you can use this one too) Vegetarian and Vegan option: Use vegetable broth instead
- 6 cups chopped mushrooms
- 1 teaspoon salt
- ¼ teaspoon dried thyme
- Place chopped garlic, parsley,oil and mushrooms in a large pot over medium – low heat. Cook until the mushrooms have released their moisture and are tender. This should take about 10 minutes. Do not rush, it will be worth it in the end. I promise!
- Add salt and thyme.
- Add the bone broth and bring to a simmer.
- Take soup off the heat and carefully ladle it into a high speed blender ( I use a Vitamix, but something like a Ninja would work too)
- Make sure the lid on the blender is on tightly and slowly blend the soup, gradually turning it all the way up to high so that you can puree all the lovely mushrooms.
- Taste and add more salt if you like.
- I like to garnish mine with some chopped parsley or bacon!
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