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Mediterranean Creamy Mushroom Soup in a ceramic bowl with parsley.

Mediterranean Creamy Mushroom Soup

A heart-healthy, Mediterranean twist on the classic creamy mushroom soup. Using extra virgin olive oil and fresh herbs, this soup is velvety and rich in umami without the heavy saturated fats of traditional versions. Perfectly aligned with the DASH diet.
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Prep Time 15 minutes
Cook Time 25 minutes
Servings: 4
Course: Soup
Cuisine: Greek, Italian, Middle Eastern
Calories: 215
Ingredients Method Notes

Ingredients
  

  • 2 tbsp Extra Virgin Olive Oil
  • 1 lb Mixed Mushrooms Cremini, Shiitake, sliced
  • 1 medium Yellow Onion diced
  • 1 Shallot minced
  • 3 cloves Garlic minced
  • 1 tsp Fresh Thyme or ½ tsp dried
  • 1 Bay Leaf
  • 2 tbsp All-purpose flour or GF alternative
  • 4 cups Low-sodium Vegetable Broth
  • ½ cup Light Cream or Whole Milk
  • Salt & Pepper to taste
  • Fresh Parsley for garnish

Method
 

  1. Heat olive oil in a large pot over medium heat. Sauté onion and shallot for 5 minutes until soft.
  2. Add mushrooms. Cook undisturbed for 3-4 minutes to brown, then stir and cook until moisture evaporates (about 8 minutes).
  3. Stir in garlic, thyme, and bay leaf; cook for 1 minute.
  4. Sprinkle flour over mushrooms and stir for 2 minutes.
  5. Slowly pour in broth while whisking. Bring to a boil, then reduce heat and simmer for 10 minutes.
  6. Remove bay leaf. Stir in cream. Heat through (do not boil).
  7. Season with salt/pepper and garnish with parsley.

Notes

For a vegan version, swap the light cream for full-fat coconut milk or blend 1/3 of the soup to create natural creaminess. Use low-sodium vegetable broth to keep it strictly DASH-compliant.