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


  • And, we have a baby bird! A cowbird, that is. ⁣
We were so excited when we found eggs in the nest two house finches built in a fern on our front porch in Pawhuska, Okla. When we posted a picture of the nest last week, several readers pointed out that one of the eggs was not like the others - - it was a cowbird egg.⁣
Cowbirds, it turns out, have kind of a bad reputation. It seems that they don’t build nests of their own. Instead, they lay their eggs in the nests of other birds and let the other birds raise their chicks. The cowbird chicks tend to develop faster than the other nestlings, and sometimes out compete them for food and resources. Because of this, there are those who give advice to remove the cowbird egg from the nest. ⁣
According to an article we read on the Audubon Society’s website, though, there are several reasons to leave the cowbird egg in place: ⁣
First, cowbirds are native to North America and have been here for millions of years and we are never going to teach them how and where to lay their eggs a different way. ⁣
Second, cowbirds are, like all other songbirds, protected in the US. In short, it’s illegal to remove their eggs.⁣
Third, cowbirds have been known to check the nests where they leave their eggs and will, occasionally, destroy nests from which their eggs have been taken. As a result, all of the resident chicks would be killed, as well, instead of one or two being outcompeted for resources. ⁣
Because of these reasons, we decided to let the natural process play out in our fern. We’ll see what happens. But what we do know is that the cowbird hatched first...and that chick is hungry.
  • 🏡 We've had such a wonderful time at our Pawhuska, Okla., home. It felt so good to actually pack a suitcase again, even if we just went to our house there and stayed put. We walked together every day, drove through the Tallgrass Prairie Preserve, and chatted with friends from a distance on our front porch. We took time to watch the sunset and see a mama house finch care for her babies in our hanging fern. We also explored a state park and found a waterfall. ⁣
Most importantly, we got to see our daughter, Meghan. She is an ICU nurse in Tulsa and because of her potential exposure to coronavirus, we'd not spent any time together in months. But Ann found a way to create a safe (and decorative) outdoor space for all of us to visit, share a few meals, and just be in each others' presence. We can’t tell you what a comfort it was to see her again. ⁣
In this time of sickness and uncertainty, it was nice to have a clean, safe place to get away. We are so thankful to have found this gem of a town, so many supportive and caring friends here,  and a second place to call home.
  • As we've been home since March 12, Steve has taken up bread making as a hobby. His sour dough starter is looking promising, but he also found the easiest four-ingredient artisan bread recipe that is so impressive. ⁣
We've shared the results a few times on social media and many of you have asked for the recipe, so he wrote a blog post about it. We've included a link in our bio with step-by-step instructions on how to make it. ⁣
If you bake this artisan bread, we'd love to hear about it (and see a photo). Just be sure to tag us @postcardjar. ⁣
We love this bread plain, with olive oil and seasoning, as toast with almond or peanut butter, and grilled for bruschetta. If you use the #Noom app like us, it is about 100 calories a serving (12 servings in loaf).
  • As we remember those who gave the ultimate sacrifice this Memorial Day, we hope you will join us in honoring others in a time of reflection, gratitude and respect. ⁣
Both Steve's grandfathers and Ann's grandfathers all served in the military and fought in WWII. We took this photo a few years ago at Wyuka Cemetery in Nebraska City, Nebraska, where Ann's grandfather, Donald Shrewsbury, was laid to rest.
  • Today is the day! This afternoon our friends and fellow travel writers @lindseyranzau and @coleranzau are taking over our Instagram stories and we can’t wait for you to meet them.⁣
⁣They are travel experts on everything Minnesota and will also be sharing some of their favorite Midwest destinations in honor of #NationalRoadTripDay! ⁣
⁣Lindsey and Cole have traveled the world and love finding hidden gems and writing about them on their blog, Look About Lindsey (link in bio). You’re going to love their personalities as much as their incredible photography so be sure to watch our stories and say hello.⁣
⁣And, to see our picks for best Midwest road trips, follow @lindseyranzau where we’ll be taking over her IG stories. It’s going to be a blast and we hope you’ll come along.
  • We are so excited to announce that Minneapolis-based travel writers Lindsey and Cole Ranzau of the blog Look About Lindsey will be taking over the Postcard Jar Instagram stories Friday, May 22! In celebration of National Road Trip Day, we are trading places (and IG stories!) to show each others' followers some of our favorite Midwest road trips and destinations. ⁣
We encourage you to check out our stories tomorrow to meet Cole and Lindsey (they are so much fun) and follow @lindseyranzau where we'll be sharing some of our favorite Midwest travel experiences on their Instagram stories. When the time is right and you feel you can travel safely, we hope you'll consider a road trip in the Midwest. ⁣
You can check out the Look About Lindsey blog at the link in our bio. ⁣
@natdaycal @pilotflyingj
  • The @pwmercantile in Pawhuska, Oklahoma, reopened today. We have talked to folks here who said employees have been working hard to clean and sanitize everything. On our walk today, we noticed that hand sanitizer that was readily available, tables were spaced out, and Merc employees were wearing face masks in accordance with CDC recommentations. We hope visitors to our little town will also do their part to keep everyone safe and healthy.

Second most popular blog in Pawhuska