Step away from the can…
According to the Campbell website, the ingredients in their traditional Cream of Mushroom Soup includes:
WATER, MUSHROOMS, VEGETABLE OIL (CORN, COTTONSEED, CANOLA, AND/OR SOYBEAN), MODIFIED FOOD STARCH, WHEAT FLOUR, CONTAINS LESS THAN 2% OF: SALT, MONOSODIUM GLUTAMATE, SOY PROTEIN CONCENTRATE, DEHYDRATED CREAM (CREAM [MILK], SOY LECITHIN), YEAST EXTRACT, FLAVORING, DEHYDRATED GARLIC (source)
Well, the first two ingredients and the last ingredient seem benign enough. But then it gets scary… very scary indeed. Let’s take a closer inspection:
- Vegetable oils – due to the fatty acid profile, vegetable oils are inflammatory and promote weight gain. They are most likely made from GMOs (genetically modified organisms).
- Modified food starch – modifying a starch means physically, enzymatically or chemically altering it. Since modified food starches are often made with corn, this ingredient is possibly a GMO.
- Wheat flour – No thank you.
- Salt – this is, of course, highly refined table salt which lacks all the healthful properties of unrefined salt
- Monosodium Glutamate (MSG) – How about a little bit of neurotoxic MSG with your soup?
- Soy protein concentrate – soy, an anti-health food, impairs thyroid function and throws off hormone balance. It is also most likely GMO.
- Dehydrated cream – Made from the pasteurized milk of confined cows with a pinch of soy sludge… mmm, yummy. I love me some raw cream from pasture-raised cows but this “dehydrated cream” isn’t actual food in my book.
- Yeast extract – I don’t know what this is, but I certainly don’t use it in my kitchen when preparing soup.
- Flavoring – This could be almost anything, including stuff that really doesn’t belong in your stomach! The terms flavoring and natural flavors covers the deepest, darkest sins of the food industry.
This recipe uses whole foods ingredients for a deeply flavorful, rich, and creamy result. It it perfect for re-vamping your traditional Green Bean Casserole, as well.
- ½ onion, diced
- 3 Tbs. bacon grease or ghee
- 8 oz. diced portabello or baby bella mushrooms (or mushrooms of your choice)
- ½ cup coconut milk, recommended brand available here
- 1¾ cup stock/broth of choice
- Optional: 1 tsp. arrowroot flour, to thicken the soup, available here
- Sea salt and pepper, to taste
- In a soup pot, saute the onion in the ghee over medium heat until starting to caramelized, about 7 minutes, stirring frequently. Add the mushrooms and sauté until golden and softened, about 5 minutes.
- Add in the coconut milk and 1½ cups of broth (carefully, it will splatter). Bring to a boil, then cover and simmer over low head for about 15 minutes, until mushrooms are soft.
- Puree using an immersion blender or a standing blender. Add an additional ¼ cup of broth if desired to thin the soup.
- If a very thick soup is desired (such as for a Green Bean Casserole), combine 1 tsp. arrowroot powder with 1 tbs. of water. Place the pureed soup back in the soup pan over medium heat, and whisk in this slurry. Cook for a minute or two until thickened.
- Season soup with salt and pepper.