WW Creamy Mushroom Soup Recipe (Weight Watchers Friendly)

If you’re craving a comforting, rich, and velvety bowl of soup but want to keep it light and healthy, this WW Creamy Mushroom Soup recipe is the answer! This creamy, hearty soup is packed with the earthy, savory flavors of mushrooms, while being low in calories and WW points. The secret to its creamy texture comes from a blend of cauliflower and vegetable broth, making it an ideal choice for those following the Weight Watchers (WW) program or anyone looking for a nutritious meal without the extra fat or calories typically found in traditional cream-based soups.

This recipe uses a variety of fresh mushrooms, such as white button mushrooms, cremini, and portobello, which add layers of flavor while keeping the dish low in fat and high in nutrients. The cauliflower adds a creamy consistency without the need for heavy cream or butter, making this soup perfect for those watching their fat intake. And with the addition of a few simple seasonings and aromatics, the soup comes together in just under 45 minutes, making it a quick and delicious option for lunch or dinner.

WW Creamy Mushroom Soup Overview

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Servings: 4
  • WW Points: 2 points per serving (based on 4 servings)
  • Calories: 120 kcal per serving

Ingredients

  • 2 tablespoons olive oil (for sautéing)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 pound (16 oz) mushrooms, sliced (a mix of white button, cremini, and portobello is ideal)
  • 1 medium potato, peeled and diced (for added creaminess)
  • 1 ½ cups cauliflower florets, roughly chopped (for creaminess)
  • 4 cups low-sodium vegetable broth (or chicken broth, if not vegetarian)
  • 1 cup unsweetened almond milk (or any plant-based milk of choice)
  • ½ teaspoon salt (adjust to taste)
  • ½ teaspoon black pepper
  • 1 teaspoon dried thyme (or 1 tablespoon fresh thyme, finely chopped)
  • 1 bay leaf
  • 1 tablespoon fresh parsley, chopped (for garnish)
  • Optional: A squeeze of lemon juice for extra brightness

Instructions

1. Prepare the Vegetables

Start by preparing your vegetables. Clean and slice the mushrooms, chop the onion, mince the garlic, and peel and dice the potato. For the cauliflower, remove the florets from the stem, ensuring they are broken into even-sized pieces.

2. Sauté the Aromatics

In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, add the chopped onion and sauté for 4–5 minutes, or until the onion softens and becomes translucent. Add the minced garlic and cook for an additional 1 minute, stirring constantly to prevent it from burning.

3. Add the Mushrooms

Next, add the sliced mushrooms to the pot. Stir them into the onions and garlic, cooking for 5–7 minutes, until the mushrooms release their moisture and start to brown. This will bring out the deep, earthy flavor of the mushrooms and give the soup its rich, savory base.

4. Add the Potatoes and Cauliflower

Once the mushrooms are browned, add the diced potato and cauliflower florets to the pot. Stir well to combine the vegetables.

5. Pour in the Broth and Milk

Add the vegetable broth and unsweetened almond milk to the pot. Stir everything together, ensuring the vegetables are well coated in the liquid. Bring the mixture to a simmer over medium heat.

6. Add Seasonings and Simmer

Add the salt, black pepper, dried thyme, and bay leaf to the pot. Stir to distribute the seasonings evenly. Allow the soup to simmer uncovered for 20–25 minutes, or until the potatoes and cauliflower are very tender when pierced with a fork. The cauliflower and potato will help to naturally thicken the soup.

7. Blend the Soup

Once the vegetables are tender, remove the bay leaf from the soup. Use an immersion blender to blend the soup directly in the pot until it reaches a smooth, creamy consistency. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a countertop blender. Be sure to let the soup cool slightly before blending to avoid splattering hot liquid. Blend until smooth and velvety.

8. Adjust Consistency and Taste

If the soup is too thick, add a little more vegetable broth or almond milk to reach your desired consistency. Taste the soup and adjust the seasoning with more salt, pepper, or thyme as needed. If you like a bit of brightness, add a squeeze of fresh lemon juice.

9. Serve

Ladle the creamy mushroom soup into bowls and garnish with freshly chopped parsley. For added texture, you can serve the soup with a slice of whole-grain bread or a sprinkle of nutritional yeast for a cheesy flavor. Enjoy your light, creamy, and comforting mushroom soup!

Nutritional Information

Below is the approximate nutritional breakdown per serving of this WW Creamy Mushroom Soup (based on 4 servings):

  • Calories: 120 kcal
  • Protein: 3g
  • Fat: 6g
  • Saturated Fat: 1g
  • Carbohydrates: 15g
  • Dietary Fiber: 4g
  • Sugars: 6g
  • Sodium: 500mg
  • Cholesterol: 0mg
  • Calcium: 6% DV
  • Iron: 6% DV
  • Vitamin A: 10% DV
  • Vitamin C: 25% DV
  • Potassium: 550mg

Each serving of this creamy mushroom soup is packed with healthy vegetables and fiber, offering a nourishing, satisfying meal without the extra calories. The cauliflower and potato work together to create a creamy texture, while the mushrooms bring that deep, savory flavor that makes this soup so comforting.

Health Benefits of Creamy Mushroom Soup

  1. Rich in Nutrients:
    Mushrooms are a low-calorie food that is rich in nutrients like vitamin D, B vitamins (especially riboflavin and niacin), and antioxidants. They’re also high in fiber, which supports digestion and gut health.
  2. Low in Calories:
    This WW-friendly mushroom soup is a light and filling dish. At just 120 calories per serving, it’s an excellent option for anyone following a Weight Watchers program or looking for a low-calorie but satisfying meal.
  3. High in Fiber:
    With ingredients like mushrooms, cauliflower, and potatoes, this soup provides a significant amount of dietary fiber. Fiber is essential for digestive health, can help lower cholesterol levels, and keeps you feeling fuller for longer.
  4. Dairy-Free and Vegan-Friendly:
    This recipe is naturally dairy-free and vegan-friendly, making it suitable for a variety of dietary restrictions. The use of cauliflower and almond milk creates a creamy texture without the need for dairy, making it a great option for those with lactose intolerance or vegans.
  5. Heart-Healthy:
    Olive oil is the primary fat source in this recipe, which provides heart-healthy monounsaturated fats. These fats can help reduce bad cholesterol (LDL) levels and improve overall cardiovascular health.

Tips for the Perfect WW Creamy Mushroom Soup

  1. Use a Variety of Mushrooms:
    While white button mushrooms are great, consider using a mix of different mushrooms, such as cremini, portobello, and shiitake, to add more depth and complexity to the flavor of your soup.
  2. Make It Even Creamier:
    If you want a thicker, creamier soup, you can add a little more cauliflower or potato. Alternatively, for a non-vegan version, you can swirl in a small amount of cream or half-and-half after blending.
  3. Adjust the Seasonings:
    Feel free to experiment with the seasoning. Add a pinch of nutmeg or cinnamon for a warm, autumnal flavor, or a dash of white wine or balsamic vinegar to add a touch of acidity and complexity.
  4. Blend or Keep Chunky:
    This soup can be served smooth or with some texture. If you prefer a chunky soup, simply blend part of the soup and leave the rest as-is. You can also reserve some sautéed mushrooms to stir into the soup after blending.
  5. Make It a Meal:
    This soup can be enjoyed on its own or paired with a side of whole-grain bread, a salad, or a protein-rich dish such as grilled tofu or tempeh to make it a complete, satisfying meal.

Storage and Meal Prep Tips

This WW Creamy Mushroom Soup is ideal for meal prepping and can be stored for several days in the refrigerator or frozen for longer storage.

  • Refrigerate:
    Store the soup in an airtight container in the fridge for up to 4 days. To reheat, simply warm it on the stovetop over medium heat, adding a little extra broth or milk to reach your desired consistency.
  • Freeze:
    You can freeze this soup for up to 3 months. Allow it to cool completely before transferring to a freezer-safe container. When ready to eat, thaw overnight in the fridge and reheat on the stovetop.

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