Canned cream soups can be high in fat, sodium, and calories. If you use cream soup often, try this homemade soup mix instead. When using the soup mix, add some chopped celery, chopped mushroom, or substitute chicken broth for the water to flavor the cream soup.
Dry Cream Soup Mix
Equal to 7 cans cream soup
Ingredients:
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
Directions:
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
Source: https://blogs.extension.iastate.edu/spendsmart/tag/cream-soup/
http://extension.usu.edu/sanpete/ou-files/ez-plug/Soup_or_Sauce_SOS_Mix.pdf
