Global · lunch, dinner

Cream of Mushroom Soup with Crispy Oyster Mushrooms

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

25 minServes 3281 kcal a serve
  • Keto (6.3 g net carbs a serve)
  • Vegetarian with a swap for the stock and freshly grated cheddar
  • Gluten-free with a swap: use gluten-free stock
  • Nut-free

Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.

No flour or potato: blended mushrooms and a little cream make it creamy at about 6 g net carbs a serve, and it is a good source of vitamin A and selenium.

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Ingredients 14

Method

Tap a time to watch that step in the video.

  1. Pull the stalks off the white and portobello mushrooms and keep them; slice the caps. 0:42
  2. Fry the oyster mushrooms in a little olive oil and a knob of butter with salt, pepper and cayenne, leaving them alone until their water cooks off and they brown and crisp. Set aside for the garnish. 1:21
  3. In a saucepan heat a little olive oil and butter and cook the garlic until it starts to colour. Add the stalks and a handful of the sliced caps, season with the stock cube, pepper, paprika and cayenne, and cook until they release their liquid. 2:33
  4. Add about 300 ml water and cook until the mushrooms are soft, then blend until smooth. 3:44
  5. In the same pan melt the rest of the butter and fry the remaining sliced caps over high heat until they give up their liquid. 3:58
  6. Pour the blended soup through a sieve into the pan and simmer until the sliced mushrooms are tender. Stir in the cream and take off the heat. 4:26
  7. Serve topped with grated cheese, the crispy oyster mushrooms and chopped basil. 5:00

Tip. Add as much or as little cream as you like (the cook's advice). A stock cube is optional — chicken or vegetable stock, or water and salt, work too. Any hard cheese works on top.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy281 kcal1,180 kJ
Protein6.1 g12% of a day
Fibre1.9 g7% of a day
Carbohydrate8.2 g6.3 g net · 3.9 g sugars3% of a day
Fat26 g14 g saturated34% of a day
Sodium690 mg30% of a day

Where the energy comes from one serve

  • Net carbs 9%
  • Protein 9%
  • Fat 82%

Fits keto: 6.3 g net carbs a serve, with 82% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A High25%

225 µg a serve, mostly from cream (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Selenium High22%

12 µg a serve, mostly from white mushrooms (32%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 Source14%

0.2 mg a serve, mostly from oyster mushrooms (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 Source11%

0.2 g a serve, mostly from cream (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium Source10%

460 mg a serve, mostly from white mushrooms (29%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Zinc Source10%

1 mg a serve, mostly from oyster mushrooms (32%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 9
Vitamin E9%

1.3 mg a serve, mostly from olive oil (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K8%

9.3 µg a serve, mostly from fresh basil (45%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B127%

0.2 µg a serve, mostly from cream (42%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Calcium6%

78 mg a serve, mostly from freshly grated cheddar (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Magnesium6%

23 mg a serve, mostly from oyster mushrooms (28%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate6%

23 µg a serve, mostly from white mushrooms (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron5%

0.9 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin C4%

3.2 mg a serve, mostly from garlic (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D3%

0.7 µg a serve, mostly from cream (30%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.