Rustic Wild Mushroom Soup (Paleo, Whole30, Keto)

4 minute read

Savory wild mushrooms are the star of the show in a silky mushroom and leek broth, introducing my Rustic Wild Mushroom Soup. Winters are cold here in Minnesota, and this is one of my favorite soups to make when I am craving a hearty and comforting bowl of soup. Level up for pure perfection with a thick, crusty slice of fresh bread slathered in grass-fed butter!

This simple and delicious mushroom soup can easily be made vegetarian or vegan by swapping out the ghee for some unrefined avocado oil or EVOO, and using a rich veggie broth in place of the bone broth. And of course it is gluten free and dairy free so everyone can enjoy!

Why Mushrooms are So Good For You!

Mushrooms are these tasty and versatile little nuggets that just seem to make everything better! They belong to the fungi family and technically are not a vegetable, however, they are nutritious and have several health benefits [1]!

Vitamins

  • Vitamin B2: (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production [1].
  • Vitamin B3: (niacin): Supports healthy blood fat levels and blood sugars.
  • Vitamin B5: Supports metabolic pathways and plays a role in making red blood cells.
  • Vitamin B9 (folate): Essential vitamin that supports neural tube development during pregnancy, the production of red blood cells and the production of genetic material [2].
  • Vitamin D: Fat soluble vitamin that is necessary in the absorption of calcium, supports healthy bones and teeth, and has anti-inflammatory and antioxidant properties [3].

Minerals

  • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [4].
  • Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
  • Potassium: Plays a role in your body’s hydration and cellular fluid balance, with sodium being the counter balance.
  • Selenium: Supports thyroid health [5] and supports your immune system.

Antioxidants

  • Mushrooms contain a fiber called beta-glucan.  This fiber has been found to support cardiovascular health by lowering cholesterol and is a super food that supports overall health and wellbeing [6]
  • Glutathione is a powerhouse antioxidant that is created in the liver and supports the creation of DNA, reducing oxidative stress, detoxification, and so much more [7].

So grab some savory mushrooms and let’s get cooking!

Rustic Wild Mushroom Soup Ingredients

Serves 4-6

2 tsp + 2 tsp Grass-Fed Ghee

1 Large Leek, diced, separated and rinsed

2-3 cloves of Garlic, roughly chopped

8 oz Button Mushrooms

4 oz Cremini Mushrooms*

4 oz King Trumpet Mushrooms*

4 oz White Beech Mushrooms*

3 cups Unsalted Chicken Bone Broth

5-6 sprigs of Fresh Thyme

1 tsp Ground Black Pepper

1 tsp + 1 tsp Fine Real Salt**

1/2 tsp Crushed Red Pepper Flakes (opt)

1/2 of a 13.5oz of can Coconut Cream

*Use any combination of your favorite mushrooms

**Season at the end with more as needed

How to Make Rustic Wild Mushroom Soup

1. Dice the leeks into 1/4″ half-moons, separate out the whites from the green tops adding each to a colander or mesh strainer, rinse very well with cool water, set aside to drain.

2. Prepare mushrooms by wiping off any dirt or debris with a dry paper towel.

3. Trim the stems and roughly slice the button mushrooms, set aside. 

4. Trim and slice the cremini mushrooms, trim the tops of the trumpet mushrooms and slice, pull the trumpet mushroom stems apart (like shredding chicken), and trim off the bottoms of the white beech mushrooms, set all of those aside. 

5. To a large pot or Dutch oven, add 2 teaspoons of ghee, the whites of the leeks, 1 teaspoon of salt, and the button mushrooms.  Sauté over medium heat for 5-7 minutes until the mushrooms and leeks have softened.   

6. To the button mushroom mixture, add the garlic, thyme stems, bone broth, and black pepper. Stir then cover, and bring to a simmer over low-medium for 15-20 minutes.

7. While the button mushrooms and broth are simmering, to a large skillet add the green leeks, remaining mushrooms and 1 teaspoon salt. Sauté over med high-high heat for 7-10 minutes until the mushrooms have soften and most of the water has evaporated.

8. When the the button mushroom mixture is ready, remove the thyme stems and add in the coconut cream. Blend until smooth with an immersion blender or carefully blend in batches in a standing blender.

9. Transfer the sliced mushrooms and leeks to the mushroom broth and stir well!

Enjoy!

 

Rustic Wild Mushroom Soup (Paleo, Whole30, Keto)

Amy Lippert
Savory wild mushrooms are the star of the show in a silky mushroom and leek broth.
Prep Time 10 minutes
Cook Time 27 minutes
Course Appetizer, Side Dish, Soup
Cuisine American
Servings 4
Calories 82 kcal

Equipment

Ingredients
  

Instructions
 

  • Dice the leeks into ¼" half-moons, separate out the whites from the green tops adding each to a colander or mesh strainer, rinse very well with cool water, set aside to drain.
  • Prepare mushrooms by wiping off any dirt or debris with a dry paper towel.
  • Trim the stems and roughly slice the button mushrooms, set aside.
  • Trim and slice the cremini mushrooms, trim the tops of the trumpet mushrooms and slice, pull the trumpet mushroom stems apart (like shredding chicken), and trim off the bottoms of the white beech mushrooms, set all of those aside.
  • To a large pot or Dutch oven, add 2 teaspoons of ghee, the whites of the leeks and the button mushrooms. Sauté over medium heat for 5-7 minutes until the mushrooms and leeks have softened.
  • To the button mushroom mixture, add the garlic, thyme stems, bone broth, and black pepper. Stir then cover, and bring to a simmer over low-medium for 15-20 minutes.
  • While the button mushrooms and broth are simmering, to a large skillet add the green leeks, remaining mushrooms and 1 tsp salt. Sauté over med high-high heat for 7-10 minutes until the mushrooms have soften and most of the water has evaporated.
  • When the the button mushroom mixture is ready, remove the thyme stems and add in the coconut cream. Blend until smooth with an immersion blender or carefully blend in batches in a standing blender.
  • Transfer the sliced mushrooms and leeks to the mushroom broth and stir well!

Notes

*Use any combination of your favorite mushrooms
**Season at the end with more as needed

Nutrition

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Nutrition Facts
Rustic Wild Mushroom Soup (Paleo, Whole30, Keto)
Amount per Serving
Calories
82
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
9
mg
3
%
Sodium
 
833
mg
36
%
Carbohydrates
 
7
g
2
%
Fiber
 
2
g
8
%
Sugar
 
2
g
2
%
Protein
 
8
g
16
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Dairy Free Soup, Easy Mushroom Soup, Keto Mushroom Soup, Keto Soup, Paleo Mushroom Soup, Paleo Soup, Whole 30 Mushroom Soup, Whole 30 Soup
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FAQs

Q: Can I use different mushrooms than the ones listed for mushroom soup?

A: Yes! Use your favorites or what you find locally and seasonally!

Q: Do I have to purée the button mushrooms in the broth for mushroom soup?

A: No, but the button mushrooms do add a dimension of flavor to the broth and give it a nice heartiness to it.

Q: Why is my mushroom soup grainy?

A: So it could be that the leeks weren’t properly rinsed. Leeks contain a lot of sand and sometimes if you get a really sandy leek, it may be best to dice it then use a salad spinner to agitate it in some water a few times. OR, it could be that some dirt from the mushrooms got into the soup. Be sure to cut the bottoms of the stems roots away and gently remove and dirt or debris with a clean, dry paper towel.

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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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