Follow and like Postcard Jar:

This mushroom wild rice soup is one of my new favorites and is great for my Noom weight loss plan. If you’re new here, my husband and I have lost about 145 pounds together (and 80 of those were mine) using the Noom weight loss app. One of the best strategies that has helped us lose weight is finding low calorie dense foods. You know, foods that fill us up but aren’t full of calories.

This broth-based soup is quite low in calories at just 75 calories per cup. It’s also very versatile and can be made with chicken, beef, or even vegetable broth if you are vegetarian. My sister, Laura, taught me how to make it and I can’t seem to stop myself from making pot, after pot, after pot. Here’s how I do it:

Ingredients for mushroom soup

Gather all of your ingredients. If you don’t have fresh thyme, dried will also do. You can really use any kind of broth for this soup. I prefer a mix of chicken and vegetable. Because I need to watch my sodium intake, I use the reduced sodium broths when possible.


low calorie mushroom soup pin

How to make mushroom wild rice soup

OK, let’s go. Heat a large pot (6-8 quart) and then add the olive oil. If you’re not watching your calories and want to add little more flavor/fat, add an additional tablespoon of butter to the pot. Dice an onion and saute in the oil on medium heat until soft, stirring frequently.

Mushroom sautéing for soup

Next, slice the mushrooms and add those to the pot. Don’t worry, they’ll shrink down as they cook. Also add the fresh thyme, bay leaves, salt (optional) and pepper. I like this soup really peppery so I add about a tablespoon of black pepper. Saute for 10-15 minutes or until mushrooms have reduced and there’s lots of dark mushroom juice at the bottom of the pan.

Adding herbs to mushroom soup

Simmer and smell your mushroom wild rice soup

Smell those herbs! Then, add all of the broth and water to the pot and increase the heat. Bring that to a boil and reduce heat and simmer for at least 20 minutes. This is about the time in my process that Steve comes into the kitchen and complains that it smells “earthy” in the house. He hates mushrooms.

broth for mushroom soup

You can let your soup simmer for awhile at this point. The flavors just keep melding together and if you like mushrooms, the aroma in your kitchen will be amazing. If you can find them, remove the thyme stems and bay leaves now.

adding rice to mushroom soup

Lastly, bring you soup back to a boil and add a cup of wild rice, or a wild rice mix. I use Lundberg wild blend rice that comes in a black and gold package that I can buy at my local Wal-Mart. Reduce the heat and simmer according to the directions on the wild rice package (about 45 minutes).

Serving up mushroom soup

Your mushroom wild rice soup is ready to serve

Now, it’s ready to serve. We I like to have this mushroom wild rice soup for lunch with a honey crisp apple, salad, or a toasted English muffin with Greek seasoning and parmesan cheese. Mushroom wild rice soup also freezes really well. I fill 4 1/2 (4 cup) containers, label with the calories notes, and freeze for up to three months.

Mushroom soup ready for storage

Hope you enjoy! If you make this soup, be sure to post a pic on social media and tag us @postcardjar. For eleven more mouthwatering, low-calorie soup recipes, click HERE.

mushroom wild rice soup

Low-Calorie Mushroom Soup

A delicous, savory mushroom wild-rice soup.
5 from 3 votes
Prep Time 15 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 25 minutes
Course Soup
Cuisine American
Servings 18 cups
Calories 87 kcal


  • Kitchen knife
  • 6-8 quart pot


  • 1 tbsp olive oil extra virgin
  • 1 tbsp butter (optional)
  • 1 onion large (or 2 medium)
  • 24 oz white mushrooms
  • 24 oz any other type of mushrooms
  • 8 cups chicken broth low sodium
  • 8 cups vegetable broth
  • 2 cups water
  • 2-4 stems thyme fresh
  • 1-4 bay leaves
  • 1 cup wild rice (or wild rice blend) dry
  • salt and pepper to taste


  • Heat a large pot and add the olive oil and butter (omit butter to keep recipe to 75 caloires/cup)
  • Dice onion and sauté in the oil on medium heat until soft, stirring frequently
  • Add sliced mushrooms, thyme, bay leaves, salt and pepper to the pot. Sauté and stir on medium heat until soft (10-15 minutes).
  • Add broth and water to pot and increase heat.
  • Bring to a boil, then reduce heat and simmer for at least 20 minutes
  • Remove thyme stems and bay leaves.
  • Bring back to boiling and add dry rice. Reduce heat and simmer according to the package instructions on the rice (about 45 minutes).


We serve this soup warm with a side of sliced apples, salad, or even a toasted English muffin topped with shredded parmesan cheese and Greek seasoning. 
We love pepper and will add about a tablespoon when we cook this recipe.


Serving: 11-cupCalories: 87kcalCarbohydrates: 13gProtein: 6gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.03gCholesterol: 2mgSodium: 43mgPotassium: 428mgFiber: 2gSugar: 2gVitamin A: 27IUVitamin C: 1mgCalcium: 17mgIron: 1mg
Keyword soup
Tried this recipe?Let us know how it was!


If you like this recipe, you might also enjoy our low-calorie chicken tortilla soup recipe. You can see that one HERE.

low-calorie soup


Follow and like Postcard Jar: