AIP Asparagus Mushroom Soup
As the days get shorter and colder, soup becomes a must. This AIP asparagus mushroom soup is hearty and delicious.
Canned Mushroom Soup
If your only experience with mushroom soup is with the canned stuff, do your best to erase that from your mind. This AIP version is much healthier and much tastier.
Canned cream of mushroom soup is typically used in recipes. It’s got some less-than-natural ingredients that aren’t AIP friendly.
Some brands contain vegetable oil, which isn’t healthy for anyone, but I’d especially urge those with an autoimmune condition to steer clear.
You’re also looking at some form of flour, which is of course not an AIP-friendly food.
Finally, that creamy texture is achieved by adding dairy products such as milk, cream, and/or butter.
Needless to say, canned cream of mushroom soup will not help you improve your health.
And it’s not just the canned soup that you should be careful of. Many recipes for homemade mushroom soup contain flour and dairy.
How to Make AIP Mushroom Soup
The solution to making this soup creamy and delightful without flour and dairy is to use the natural flavor and texture of the mushrooms – and asparagus.
You’ll start this soup by sautéing garlic and onion in coconut oil. This will kick off a great base of flavor.
Then the button mushrooms and asparagus come to the party. That allows all the flavors to meld together.
The coconut oil, garlic, and onion are important for flavor. Since this is an AIP recipe, we don’t use butter or cream, so there needs to be something to bring this dish to life.
While you can use water or broth for liquid, I like to use broth, which is another way to boost your flavor. Finally, fresh cilantro is a final punctuation mark on this savory soup.
More AIP Soup Recipes
The toughest part of AIP can be finding recipes for your favorite foods – so you don’t feel like you’re missing out.
And sure, it may not be exactly the same without ingredients that can cause inflammation, but your body will thank you.
Unlike some recipes that require kitchen skills, making soup is usually pretty basic. And your soup will be way more nutritious than anything that comes from a can.
Check out these delicious AIP soup recipes. They’re fresh, comforting, and safe for your autoimmune diet.
And bonus – soup tends to be filling, so you won’t get hungry again right away!
This creamy, savory soup is sure to be a fall favorite.
- 3 Tablespoons (45 ml) of coconut oil, to cook with
- 1/4 onion, finely diced
- 2 cloves of garlic, minced
- 12 spears of asparagus, chopped
- 5 white button mushrooms, chopped
- 2 cups (480 ml) of water or broth
- 2 Tablespoons of fresh cilantro, chopped
- Salt, to taste
- Add coconut oil to a pot on medium heat and sauté the onions and garlic. Cook for 2-3 minutes.
- Add in the asparagus and mushrooms. Cook for another 2-3 minutes.
- Add in the water or broth and simmer for 15 min until the asparagus is tender.
- Add everything from the pot along with the cilantro to a blender or use an immersion blender in the pot to puree all the ingredients.
- Add salt to taste.
All nutritional data are estimated and based on per serving amounts.
- Calories: 212
- Sugar: 4 g
- Fat: 21 g
- Carbohydrates: 9 g
- Fiber: 4 g
- Protein: 1 g