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.

mushroom wild rice soup
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.

low cal mushroom wild rice soup recipe

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


  • Late breakfast, early lunch. Time got away from us this morning so we had a bit of a brunch. We have been on an oatmeal kick this year for several reasons. It's inexpensive, filling, tastes great, and is typically readily available at grocery stores and hotels that serve breakfast. ⁣
One cup of oatmeal cooked in water is about 160 calories (and a "green" food on our @noom weight loss app). We like to add a teaspoon of brown sugar, a little cinnamon, and lots of fresh berries. Other options are: bananas, nuts, nutmeg, diced apple, flax seed, or dried fruits. ⁣
What is your go-to breakfast these days?
  • See how we lost a combined 150 pounds in a year while traveling! It was one year ago this week that we began our healthy living journey. We are travel bloggers with a new post (just click on the handy dandy link in our bio) about what we've lost and gained in one year.
See what we've learned about calorie density, exercise and ourselves in the process. We are so thankful for the resources that have helped us, including @noom and the @mayoclinic Healthy Living Program. (This is NOT a paid partnership) We feel like new people and hope our story will encourage someone else who wants to make a healthy lifestyle change. To stay up to date with our weight loss and healthy living journey, be sure to follow @PostcardJar on social media.
  • Our daffodils are in full bloom here in Nebraska and they just make us smile. We brought the  bulbs for these flowers from Ann's first house when we got married and moved here. Ann had dug them up from her grandma Rashleigh's home in Fremont, Nebraska, and her grandma had brought them to the U.S. from a trip that she took to England. ⁣
Ann's grandma passed away several years ago. Each spring, these flowers bloom and remind Ann of her grandma and her beautiful soul.
  • We love to travel but we're staying home to flatten the curve. As travel bloggers, writers, and influencers, we all have canceled trips, postponed adventures, and rescheduled experiences. ⁣
We know this is temporary and soon enough, we'll be traveling again. But for now, we are all staying safe at home and encourage you to do the same. And while you’re home, check out some of these influencers’ feeds for travel inspiration.
  • Last week, we had the pleasure of making handmade pasta (via the internet) with our friends, Deb and Massi, who were in their home kitchen in Italy. ⁣
You can read all about it, and get the recipe, on our blog. Yep, you guessed it, the link is in our bio. ⁣
We met Deb and Massi of @italyunfiltered a few years ago when they created an amazing food and wine itinerary for us. We've remained friends and it was so good to see them, even if they were a world away.
  • We were supposed to be in Rochester, Minnesota, this week for Ann to see a cardiac sarcoidosis specialist about some recent issues with her heart. Of course, we did not travel to Rochester for her scans and doctor visits because of the coronavirus outbreak.⁣
Instead, her cardiologists called her from their homes and her scans and tests will likely be delayed until June or July. We'll keep in close touch with them if anything changes, as well. We are so grateful for all of the healthcare professionals who are continuing to work crazy hours from home as well as in our hospitals around the world.⁣
This is such an unprecedented and stressful time for all of them. Words will never be enough to convey our gratitude for the roles they are playing in the battle against this deadly virus while caring for those with other diseases and illnesses at the same time. ⁣
Every healthcare provider we've talked with in the last two weeks has had the same message for those of us who don't have to go to work at a hospital. ⁣
Just. Stay. Home.
  • Yesterday was Day 16 of social isolation for us. Because of Ann's underlying heart condition and suppressed immune system, we've cooked all our meals at home (no takeout). We've starting to get more and more creative as time has gone by. ⁣
Last night, we made chicken and shrimp vindaloo and learned online how to make homemade naan.⁣
It wan't as good as our favorite Indian restaurant, The Oven, but it did satisfy the craving we've had for Indian food. ⁣
What are you craving these days?
  • We moved our living room furniture around this week and put two swivel chairs near the sliding glass door. Each day, we take time to turn around, rest our minds, enjoy in the view, and just be. #webelieveinhome

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