Portobello Soup

 
 
 

Ingredients

16 oz. fresh portobello mushrooms

1 Tbsp. olive oil

2 cloves garlic, minced

1 tsp. dried thyme, crushed

½ tsp. crushed red pepper

3 cups fresh baby spinach

1 8.8-oz. pouch cooked long grain and wild rice

8 oz. zucchini, cut into 1-to 12-inch pieces

8 oz. yellow summer squash, cut into 1- to 12-inch pieces

3 14.5-oz. cans reduced- sodium beef or vegetable broth

1 Tbsp. balsamic vinegar

½ tsp. salt

½ tsp. black pepper Shredded Parmesan cheese (optional)

Directions

  1. Remove stems and gills from mushrooms. Slice mushroom caps; cut slices crosswise into 2-inch pieces.

  2. In a 12-inch skillet, heat oil over medium-high. Add mushroom pieces, garlic, thyme, and crushed red pepper. Cook 6 minutes or until mushrooms are browned, stirring occasionally. 

  3. In a 1-gal. resealable plastic freezer bag, combine mushroom mixture, spinach, cooked rice, zucchini, and yellow squash. Freeze up to 1 month.

Nutrition Per Serving (approx.)

Number of Servings: 4

Serving Size: ~400 g

Calories: ~250 calories

Total Fat: ~8 g

Saturated Fat: ~1.5 g

Unsaturated Fat: ~6 g

Cholesterol: 0 mg

Sodium: ~600 mg*

Carbohydrates: ~33 g

Dietary Fiber: ~5 g

Total Sugars: ~6 g

Protein: ~8 g

Potassium: ~500 mg

*Recommendations to Reduce Sodium in the Portobello Soup

  • Use no-salt-added broth instead of reduced-sodium broth to significantly lower the sodium content.

  • Remove the ½ teaspoon of added salt — you can add a pinch later only if needed.

  • Skip the Parmesan cheese or use just a very small amount, since cheese contains natural sodium.

  • Taste before seasoning to avoid adding extra salt unnecessarily.

Flavorful swaps instead of salt:

  • Season generously with herbs such as thyme, rosemary, basil, oregano, or parsley.

  • Use lemon, vinegar, or extra garlic to brighten flavor and enhance taste naturally.

  • Add extra onion, shallots, black pepper, smoked paprika, crushed red pepper, or nutritional yeast for more depth.

Joanna Martin