Need some serious comfort food to help you power through the last few weeks of winter? This savoury low FODMAP cream of mushroom soup will warm you up from the inside out!
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Can I just say I'm so sick of shovelling? We've had so much snow this year that I'm convinced Toronto has transitioned to a permanent state of winter.
If that's the case, you can bet your bottom dollar I'm stocking up on this magical low FODMAP cream of mushroom soup! You heard that right, friends! Cream. Of. Mushroom!
When Monash first announced that canned mushrooms were low FODMAP in small servings, this soup was my first experiment! It has a deep, savoury flavour that will light up every taste bud you own! Seriously, this soup is made of magic!
The irresistible flavour comes from a tantalizing mix of savoury vegetable stock, whipping cream, and dry white wine (go big or go home, friend!). Trust me, this cream of mushroom soup is so good you'll almost be sad to see winter go (…almost)!
Heads up! This soup is one of my favourite recipes in my low FODMAP soup eBook! This eBook is packed with classic recipes like chicken noodle soup, classic beef stew, and a low FODMAP French onion soup that will knock your socks off! Check it out here!
Keep it FODMAP friendly
Brace your taste buds for this epic low FODMAP cream of mushroom soup! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, garlic-infused oil. This ingredient is low FODMAP, but it freaks a lot of people out. So let's take a second to talk about it.
The first thing you need to know is that because of the way FODMAP chains are glued together, the chains break down in water. But they don't break down in fat. So, while you can't cook with high FODMAP foods and pull them out without unleashing FODMAPs on your food, you can safely infuse their flavour into fats like butter and oil.
You can read more about the mechanics of why garlic-infused oil is low FODMAP and how to choose low FODMAP products here.
Next up, mushrooms! While most types of mushrooms are high FODMAP, according to Monash University, canned mushrooms are low FODMAP in servings of 6 mushrooms (75 g) per sitting. Servings of 200 g (a heaping cup) are high in the FODMAP mannitol.
We'll be using 1 cup of mushrooms total, which works out to 12.5 g per serving. This is well within Monash's recommended range.
We'll also be using leeks. According to Monash, the green, leafy part of a leek is low FODMAP in servings of 2/3 cup (54 g) per sitting. Servings of 1 cup (75 g) are also high in the FODMAP mannitol.
Our recipe calls for one cup of leeks. This works out to 30 g per serving, which is well within the recommended range.
Next up, flour. If you're in the elimination phase of the low FODMAP program, you'll need to use gluten-free flour. Make sure to check the label for other high FODMAP ingredients like almond flour, coconut flour, amaranth flour etc.
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan in wheat, not gluten itself.
You'll also need 4 cups of vegetable broth. I've had some trouble finding low FODMAP vegetable broth at my local store, so I usually make my own. You can grab my low FODMAP vegetable stock recipe here.
PS! This recipe has NO FODMAPs, so it won't add anything to your FODMAP load.
If you're open to ordering low FODMAP products online, FODY Foods Co. makes a Monash-certified low FODMAP vegetable soup base that would work just fine.
We'll also be using whipping cream (35% cream). If you're in the elimination phase, you'll need to use lactose-free cream. For my North American peeps, both Natrel and Lactantia have lactose-free lines that go up to 35%.
Last but not least, dry white wine. This is the magic ingredient of this recipe, so I highly recommend you do not skip it!! For cooking purposes, I'd recommend a sauvignon blanc, pinot grigio, or a pinot blanc.
Monash has determined that white wine doesn't have any notable FODMAPs, so you're good on that front! If alcohol bothers you (it's still a general gut irritant), don't panic! The actual alcohol will burn off while the soup is heating, leaving behind nothing but magic!
You'll be sad to see winter go once you've tried this rich and creamy low FODMAP cream of mushroom soup! Check out the notes below for notes on how many servings of each FODMAP group are in 1 cup of this recipe!
Fructose = 0
lactose = 0
Fructan = 0
GOS = 0
Polyols = 0.6 (mannitol)
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Warm up from the inside out with this rich and creamy low FODMAP cream of mushroom soup!
- Heat the oil in a large saucepan over medium heat. Add your leeks and cook for 5 minutes. Then, add your mushrooms and thyme and cook for 8 more minutes. Finally, stir in the flour and cook for 1 additional minute.
- Add the vegetable stock and bring the soup to a boil, then lower the heat and simmer for 10 minutes.
- Puree the soup using a heat-proof blender or an immersion blender until smooth. Then add the milk and wine, and simmer for an additional 5 minutes, or until the soup is heated through.
Recommended low FODMAP Surving Size – 1 cup per sitting
- Category: appetizer, side dish, lunch
- Method: stovetop
- Cuisine: american
- Serving Size: 1 cup
- Calories: 162
- Sugar: 2 g
- Sodium: 209 mg
- Fat: 9 g
- Saturated Fat: 0 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 13 g
- Fiber: 1 g
- Protein: 2 g
- Cholesterol: 0 mg
Keywords: cream of mushroom soup, low fodmap cream of mushroom soup, lactose-free cream of mushroom soup
Make winter a little more bearable with this easy low FODMAP cream of mushroom soup! If you like this recipe, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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