Last week my daughter emailed to ask if I had a recipe to substitute for cream soups. She said she didn’t want to use the condensed canned soup anymore. I was glad to send her the recipe below, as well as a fact sheet from the University of Minnesota Extension.
I’ve had this dry soup recipe for many years, although I just recently made the mix and started using it again. (I don’t make many recipes that include cream soups, so I made a half batch). I forgot how much lower the fat, sodium, and cost really is for the homemade version. According to the label for the commercial soups, when they lower the sodium, the fat goes up; and when they lower the fat, the sodium goes up. I also love the fact that the homemade costs at least 50% less than the canned.
You can use cream of celery, mushroom, and chicken interchangeably in most recipes. If you are using the soup mix, you could add a little chopped celery, chopped mushroom, or substitute chicken broth for the water to flavor the cream soup.
|Cost and Nutrition Per 10 Ounce Can Or Equivalent Dry Soup Mix|
|Calories||Total Fat g||Sodium mg||Cost|
|Dry Cream Soup Mix||149||0||111||$.63|
|Store Brand 98% fat free||200||6.25 g||1850||$1.23|
|Brand Name Regular||250||15 g||2175||$1.58|
|Brand Name “healthy”||175||5 g||1025||$1.58|
|Brand name 25% less sodium||275||20.5 g||1625||$1.58|
|Brand name 98% fat free||175||8 g||2100||$1.58|
Dry Cream Soup Mix
Equal to 7 cans cream soup
2 cups instant nonfat dry milk
¾ cup cornstarch
¼ cup sodium free dry chicken bouillon
2 tablespoons dried minced onion flakes
1 teaspoon dried thyme leaves
1 teaspoon dried basil leaves
½ teaspoon ground pepper
Combine all ingredients and store in air tight container.
To use as a substitute for one can condensed soup:
Mix 1/3 cup dry mix and 1 ¼ cups water.
Stovetop: cook and stir with whisk until thickened.
Microwave: Using a large microwave safe bowl; cook on high for 2 or 3 minutes, stirring with whisk every 30 seconds until thick.
Nutrients per can-equivalent: 149 calories, 7 g protein, 0 g fat, 0 g saturated fat, 111 mg sodium, 4 mg cholesterol, 28 g carbohydrate, 0.5g fiber
If you really like homemade mixes, the University of Maine has a 40-page booklet online with mixes for biscuits, oatmeal, cream soup, minestrone soup mix, ground beef mix, meat and tomato freezer mix, shake and bake mix, and lots of recipes using them.
We also have a great little cookbook you can buy for $2.50 from the ISUE Store. It’s called Healthy Meals in a Hurry.
-pointers from Peggy