A rich, earthy mushroom soup at just 125 calories. Red wine and Dijon mustard make this one seriously satisfying.
This Mushroom Soup is not your average bowl. Flat or field mushrooms bring a deep, meaty flavor that lighter varieties simply cannot match, and the combination of red wine, Dijon mustard, and dried tarragon gives it a complexity that feels like something you would order at a bistro. At 125 calories per serving, it is proof that bold, satisfying flavor and a smart calorie count are not mutually exclusive.
Recipe Info
Serves: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes | Calories per serving: ~125
Nutrition per Serving (Estimated)
Protein: 5g | Fat: 4g | Carbohydrates: 8g | Fiber: 3g
Ingredients
- 2 teaspoons olive oil
- 1 red onion, finely chopped
- 2 garlic cloves, crushed
- 2 teaspoons Dijon mustard
- 1 teaspoon dried tarragon
- 600g / 1.3 lb flat or field mushrooms, roughly chopped
- 750ml / 1.25 pints (3 cups) vegetable or chicken stock
- 125ml / 4 fl oz (1/2 cup) red wine
- 2 tablespoons plain natural yogurt
- 1 tablespoon fresh chives, snipped, to garnish
Instructions
- Build the aromatic base. Heat the olive oil in a large saucepan over low heat. Add the red onion and garlic and cook for 3 to 4 minutes, allowing the onion to soften and begin to brown slightly at the edges.
- Add the mustard, tarragon, and mushrooms. Stir in the Dijon mustard and dried tarragon, then add the chopped mushrooms. Cook for a further 2 to 3 minutes, stirring gently, until the mushrooms begin to release their liquid.
- Simmer with stock and wine. Pour in the stock and red wine. Bring to a boil, then reduce the heat, cover, and simmer for 10 minutes.
- Blend until smooth. Remove the soup from the heat and allow to cool slightly. Blend using a stick blender directly in the pot, or transfer in batches to a blender, until smooth.
- Serve and garnish. Ladle into warmed bowls. Top each serving with a spoonful of natural yogurt and a scatter of snipped chives.
Serving Suggestions
- Serve with a slice of crusty whole-grain bread or a toasted sourdough round
- Pair with a simple arugula salad dressed with lemon and a little olive oil
- Add a swirl of truffle oil just before serving for an elevated finish
- Offer as a starter before a lean steak or roasted chicken main
- For a heartier bowl, stir in a handful of cooked pearl barley just before serving
Tips and Variations
- Field or flat mushrooms are the best choice here for their deep, earthy flavor. Cremini mushrooms work as a substitute, though the flavor will be milder.
- A mix of fresh chopped parsley can be added alongside the chives for a brighter garnish and a welcome herbal note.
- For a vegetarian version, use vegetable stock. The red wine and mushroom combination provides enough depth that the swap is seamless.
- If you prefer a chunkier texture, blend only half the soup and stir the blended portion back into the unblended half.
- The red wine is not strictly necessary but adds a savory richness that is well worth including.
Why This Recipe Works
Mushrooms are one of the most underrated low-calorie ingredients available. They are high in B vitamins, particularly B2 and B3, and their natural umami quality allows this soup to taste rich and satisfying without relying on cream or butter. The red wine adds depth and a subtle acidity that lifts the whole bowl, while the Dijon mustard provides a quiet sharpness that keeps the flavor from being one-dimensional. It is a genuinely smart soup built on smart ingredients.
Storage and Reheating
Store cooled soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over medium-low heat. This soup freezes well for up to 3 months. Add the yogurt garnish fresh after reheating.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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