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This cozy autumn soup is such a perfect meal for me — it's quick, easy, inexpensive and can usually be made in advance and frozen for a really convenient vegetarian keto meal in the future.
It's also great if you’re stuck at home or just don’t want to leave the house, as all you really need for this dish is mushrooms, and a few other items you’ll hopefully have in your fridge, freezer or pantry.
If you do want to freeze this low-carb soup, I suggest you use fresh onion and spinach in the recipe and doubling the quantity for a larger batch.
For a heartier meal and extra protein, I like to serve this soup topped with some fried halloumi, poached eggs or cooked chicken.
Hands-on Overall
Serving size about 1 1/4 cups/ 300 ml
Nutritional values (per serving, about 1 1/4 cups/ 300 ml)
Net carbs7.5 grams
Protein6.5 grams
Fat28.8 grams
Calories314 kcal
Calories from carbs 9%, protein 8%, fat 83%
Total carbs10.5 gramsFiber3 gramsSugars4 gramsSaturated fat17.8 gramsSodium809 mg(35% RDA)Magnesium70 mg(17% RDA)Potassium947 mg(47% EMR)
Ingredients (makes 4 servings)
- 1/4 cup butter, ghee or extra virgin olive oil (57 g/ 2 oz)
- 1/2 medium yellow onion, diced (55 g/ 1.9 oz)
- 450 g brown mushrooms, sliced (1 lb)
- 2 cups vegetable stock or chicken stock (480 ml/ 16 fl oz)
- 250 g frozen spinach, defrosted (8.8 oz)
- 1/2 cup heavy whipping cream or coconut cream, divided (120 ml/ 4 fl oz)
- sea salt and ground pepper, to taste
Instructions
- Heat butter (or olive oil or ghee) in a large pot over medium heat.
- Add the onion and cook, stirring occasionally until soft, around 8-10 minutes.
- Slice the mushrooms. Add mushrooms and continue to cook until the mushrooms start to soften, around 5 to 6 minutes.
- Squeeze liquid out of the defrosted spinach, and add to the pot, along with the vegetable stock (or chicken stock).
- Bring to the boil, and then simmer 10 minutes. Remove from heat and stir through half of the cream (or coconut cream).
- Allow to cool slightly and then either use a stick or stand blender to process.
- Serve drizzled with extra cream. Store in the fridge up to 5 days, or in the freezer up to 3 months. For extra protein feel free to add some fried halloumi, poached eggs or cooked chicken.
Ingredient nutritional breakdown (per serving, about 1 1/4 cups/ 300 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 102 kcal |
| Onion, brown (yellow), raw |
| 0.9 g | 0.1 g | 0 g | 5 kcal |
| Mushrooms (brown), fresh |
| 4.2 g | 2.8 g | 0.1 g | 25 kcal |
| Vegetable stock |
| 0.7 g | 0.6 g | 5.4 g | 54 kcal |
| Spinach, frozen |
| 0.8 g | 2.3 g | 0.4 g | 18 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.8 g | 0.6 g | 11.4 g | 110 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Total per serving, about 1 1/4 cups/ 300 ml |
| 7.5 g | 6.5 g | 28.8 g | 314 kcal |
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