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Paleo Cream of Mushroom Soup

Updated: Jan 12, 2021

White mushrooms, thyme, red onions, garlic, butter, salt and pepper shine in this savory soup anchored by a lectin free bechamel sauce, milk and bone broth.

Lectin Free Gourmet Cream of Mushroom Soup

On a snowy day such as it is in Utah today, nothing comforts like a creamy, savory bowl of mushroom soup. Flavors of white mushroom, thyme, and pepper come to the forefront of this rich and tasty soup.

The basis of any gourmet cream soup is a good béchamel sauce. This sauce is really the mother of French cuisine. Don't let the fancy French name scare you, though. Basic béchamel is just three ingredients everyone has in their kitchen. And it's so easy, even a caveman (no insult intended, just playing on "paleo" of course) can do it. But you could be just a regular 21st century homosapien with the desire for good food, too.

Classic bechamel has white flour, and that's a no-no for we lectin free folks. Instead, we'll use tapioca flour. It's an easy swap and has very little effect on the final outcome of the soup. The béchamel helps thicken the soup, as does a final blender puree.

Let's get to making this delicious cream of mushroom soup.


The Recipe

LFG Cream of Mushroom Soup

2 T French Butter

2 T Tapioca Flour

2 C Compliant Milk (your choice)

1 T Extra Virgin Olive Oil

10 Large White Mushrooms

1 Small Red Onion

5 Cloves Garlic

1 T Fresh Thyme Leaves

1 t Salt

1 t Course Cracked Pepper

4 Cups Organic Chicken Bone Broth (or a neutral flavored vegetable broth)


2 White Mushrooms sliced

1 T French Butter

1 t Apple Cider Vinegar

1 t Raw Local Honey


Step 1: Prepare Your Ingredients

Wash all your veggies and herbs. Chop 10 mushrooms. Also, thinly slice the two mushrooms for garnish, but set these aside. Slice the red onion. Peel and mince the garlic. Separate the thyme leaves from the stem and finely chop. Measure out the salt and cracked pepper and put in a small ramekin.

Step 2: Saute Your Veggies

In a medium skillet, add 1 tablespoon of EVOO. Heat until thin. Add chopped mushrooms, onion and garlic. Add 1 t salt. Saute for 5 minutes until translucent. Set aside.

Step 3: Make the Béchamel Sauce

In a cast iron enamel Dutch oven like Le Creuset, melt 2 tablespoons butter. Whisk in 2 tablespoons tapioca flour until it forms a roux. Pour in 2 cups milk. Whisk on medium heat until the sauce thickens. You've made béchamel. Leave the heat on.

Step 4: Add Broth and Sauteed Veggies

To the béchamel, add broth. Add cracked pepper. Whisk until well mixed. Toss the whisk aside and switch to a deep wooden spoon for the rest. Stir in the salted sauteed mushrooms, onions and garlic. Let simmer for 10 minutes.

Step 5: Blend the Soup

In a blender, carefully spoon all of the hot, chunky soup. Blend on low for 10 seconds. then blend on medium or higher setting for 10 seconds. Pour the pureed soup back in to the Dutch oven and simmer for 5 more minutes while you prepare the garnish. Taste it to make sure it's seasoned to your liking.

Step 6: Prepare the Garnish

In a small skillet on medium high, melt 1 tablespoon of butter. Add the two mushrooms you thinly sliced earlier. Add vinegar and honey. Let the butter and honey work to give the mushrooms a nice char.

Serve the soup up in deep plates or bowls and garnish with the honey and vinegar charred mushrooms, a little sprig of thyme and some LFG sourdough garlic croutons if you have them. Pairs lovely with a bubbly Champagne.

Bon Apetit!

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1 Comment

it is snowing here all day, made this yummy soup and it hit the spot. don't forget to do the garnish to give it the finishing touch.

Thank You for sharing all of these wonderful recipes.

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