Mushroom Soup

By selecting a variety of mushrooms and natural ingredients, this soup is rich in flavour and suitable for Dairy Free, Gluten Free, Paleo and Vegan diets.

There are hundreds of varieties of mushrooms. For real depth of flavour, this soup requires a selection beyond the button and chestnut. If availability of fresh and interesting mushrooms is limited, dried mushrooms will help.

I like to make my own stock, thereby avoiding unnecessary additives and excessive salt. Occasionally, I use meat bones as the base; but usually it is simply a combination of carrot, celery, bay leaf, parsley, thyme, onion, garlic (when not making for Fodmap diet), black pepper, a little salt and other herbs dependent on the use of the stock.

For this recipe, the stock is not cooked in advance. However, if I were to do this I would include the stalks of the mushrooms. (You can use any mushroom stalks when cooking this soup; however, ensure you remove any hard pieces before purée-ing.)

Diets for which Mushroom Soup is suitable:

Diabetic, Diary Free, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Vegetarian and Vegan.


Preparation: 10 mins | Cooking: 40 mins | Serves: 2

1/2 tbsp olive oil
2 shallots, chopped (not Paleo diet)
1 clove garlic, diced
300 gm (10 oz) mushrooms, sliced*
20 gm (small bunch) parsley
4 sprigs thyme
1 bay leaf
1 carrot, peeled and diced
1 celery stick, sliced
1 tsp cracked black pepper
1/4 tsp salt (to taste)
1 tsp miso (optional)
chives (optional garnish)


HEAT oil in a saucepan to a medium temperature.
ADD the onion and garlic and sauté until soft but not browned.
INCREASE the heat and add the mushrooms, carrot and celery.
COOK for approximately 5 minutes. (The temperature should be high enough so the vegetables fry but do not stew in their own liquid.)
ADD parsley, thyme, bay, black pepper and 500 ml (1 pint) water.
BOIL and then lower the temperature and simmer for 30 minutes.
REMOVE the parsley, bay and thyme sprigs.
PUREE the soup.
ADD salt if required, miso (optional) and, finally, chives to garnish.


– A tasty starter or a light meal with accompaniments, eg crusty bread and cheese, crisp salad with nuts (select appropriately for diet restrictions)


* Dried mushrooms must be soaked in hot water for 15 minutes before slicing and adding to the stock and other ingredients to cook.

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