Cream of Mushroom Soup

If you are anything like me, I love to eat good food. And if you are like me you also probably don’t want to waste time slaving away in the kitchen. You might gravitate towards simpler concoctions that have multiple uses like Cream of Mushroom soup. You can toss it into tonight’s casserole. You can use it to make stroganoff. Create a pot pie. Or just enjoy it on its own.

I recently ran into a problem while making a tuna casserole: I had no gluten-free cream of mushroom soup. No problem I thought, I’ll just run to Safeway. But they didn’t have it either. I was set on that tuna casserole so I decided to make my own cream of mushroom soup. That’s what we all do right?

Since the dietitian in me is always thinking about digestive health I wondered if I could make it low FODMAP for those of you who suffer with IBS. The answer? Yes!

So check out your cream of mushroom soup recipe that is gluten-free and low FODMAP. (I know: we’re all way too excited about this.)

Homemade Cream of Mushroom Soup with Green Onions

Cream of Mushroom Soup

Author: Jen - A Naturally Nu Foodie recipe

Prep Time: 10 to 15 minutes

Cook Time: 10 to 15 minutes

Total Time 20 to 30 minutes

Number of Servings: 4


1 cup (250 mL) oyster mushrooms, sliced

2 garlic cloves, minced (Omit if following the FODMAP diet).

2 tbsp (30 mL) tapioca flour

2 cups (500 mL) mushroom broth

1 cup (250 mL) lactose-free cream (10% m.f.)

¼ tsp (1 mL) pepper

¼ tsp (1 mL) nutmeg

¼ tsp (1 mL) salt (optional)


  1. In a pot, heat broth and add tapioca starch. Use a whisk to blend well.

  2. Add pepper, nutmeg and salt (if using) to broth mixture.

  3. Stir cream into broth mixture.

  4. Heat to thicken. Stir frequently.

  5. Serve hot when ingredients blended well.

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#lactosefree #cream #mushroom #greenoniion #pepper