Recipe: This Cream of Mushroom Soup with Green Onions is low calorie and hearty

This low-calorie Cream of Mushroom Soup with Green Onions is quick to make. Each serving is only 60 calories. The dark brown caps of cremini mushrooms add a delightful earthiness to the pureed soup.

The concoction is frothy like a steamy cappuccino, especially if you use a handheld immersion blender to puree it.

Cream of Mushroom Soup with Green Onions

Yield: 6 servings


6 to 8 green onions, divided use

Olive oil cooking spray

14 ounces sliced cremini mushrooms (about 3 cups)

2 medium-sized garlic cloves, minced

Coarse salt (kosher or sea) and freshly ground pepper to taste

2 cups fat free, low sodium chicken or vegetable broth

1 (12-ounce) can fat free evaporated milk


1. Cut green onions into 1/4-inch thick slices. Make two piles; one with the white and light green slices, the other with the dark green stalks. Use enough onions to make about 1/2 cup of white and light green slices.

2. Spray a 4-quart pan or Dutch oven liberally with cooking spray and place on medium-high heat. Add white and light green slices of green onion, mushrooms and garlic. Cook until mushrooms are tender-crisp and starting to release liquid, about 5 minutes, stirring occasionally. Season with salt and pepper.

3. Add broth and evaporated milk. Cover and bring to boil; reduce heat to medium-low and gently simmer until mushrooms are tender, about 10 minutes. Remove from heat.

4. I prefer pureeing with an immersion blender — it makes it frothier. If you don’t have one, work in 3 batches, pureeing the soup in a blender (use caution and hold down lid with potholder), or use a food processor. Ladle soup into bowls and grind a little pepper on each serving. Top with several slices of dark green onion stalks.

Source: “50 Best Plants on the Planet” by Cathy Thomas (Chronicle, $29.95)

Have a cooking question? Contact Cathy Thomas at

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