Vegan Mushroom Soup – No-Cream of Mushroom
Update! This vegan mushroom soup, aka my Soup without cream of mushroom with hints of garlic, rosemary and spicy black pepper has been one of my favorite blender soups for eight years. I posted this recipe in November 2012, and I've updated it a bit based on the many times I've done it! I have […]

healthy cream of mushroom soup

Update! This vegan mushroom soup, aka my Soup without cream of mushroom with hints of garlic, rosemary and spicy black pepper has been one of my favorite blender soups for eight years. I posted this recipe in November 2012, and I've updated it a bit based on the many times I've done it! I have received so many comments and rave reviews of this soup over the years, so I wanted to update the photos and give the original recipe some love ...

A few fun facts: This mushroom soup is vegan and takes about 20 minutes to prepare. Easy dinner or lunch material.

How do I serve my vegan mushroom soup?

Love it with avocado toast, hummus on toast or another favorite toast or half sandwich. It also pairs well with a side salad or just a piece of your favorite crusty bread for dipping.

Prepare a soup

I love making a big batch ahead of time and keeping it in the fridge until I'm ready to serve it….

vegan mushroom soup

Serve with a garnish of sautéed mushrooms, rosemary, pepper and a drizzle of your favorite olive oil ...

vegan mushroom soup

What kind of mushrooms to use?

For this vegan mushroom soup, you can use any variety of mushrooms you want! I prefer to use a more traditional blend (like portobello and baby bella) mixed with more whimsical mushrooms like shiitake and trumpet and enoki. Whatever you do, try this delicious warm creation! ...

Cream of mushroom

Vegan mushroom soup

Creamy mushroom soup, mixed with sautéed mushrooms, rosemary, garlic and broth. Cauliflower and cashews add creaminess without dairy. Assembles in less than twenty minutes!

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Preparation: 5 minutes

Cook: 15 minutes

Total: 20 minutes

Portions: 4 portions

Ingredients

  • 8 oz baby bella mushrooms, or any variety
  • 8 oz shiitake mushrooms, or any variety
  • 4 cups mushroom broth, or vegetarian broth
  • 3 Tablespoon extra virgin olive oil
  • 4 cloves Garlic
  • 1 Tablespoon fresh rosemary, chopped
  • 1/2 Chopped off cashew nut, gross
  • 4 cups cauliflower, or a small head, chopped
  • salt and pepper to taste

Instructions

  • Reheat the pot over high heat.

  • Add olive oil to your pot of soup. Add the garlic and sauté for a minute.

  • Lower the heat to medium. Add the mushrooms and rosemary. Sauté for five minutes - or until tender, stirring occasionally.

  • While the mushrooms are cooking - in a large soup pot, bring the water to a boil. Add the cauliflower and boil until tender - usually about five minutes.

  • When the cauliflower and mushrooms are done, add them to your blender, along with the cashews, broth, and a pinch of salt and pepper - you can add more to taste later. Optional: Leave a few mushrooms out of the blender if you want a slightly thick soup with whole mushrooms folded.

  • Mix from bottom to top until creamy. Test the taste and add more salt and pepper to taste.

  • Add water to your liking if you want to lighten your soup a bit. Broth can also be used, but it will make the soup more salty.

  • You can serve straight from the blender or simmer in a pot until you are ready to serve. Add the mushrooms that you have set aside for serving. Drizzle with oil on top, if desired.

author of the recipe: Kathy patalsky

nutritional estimate | per portion

Calories: 256kcal | Carbohydrates: 20g | Protein: 8g | Fat: 18g | Saturated fat: 3g | Sodium: 981mg | Potassium: 844mg | Fiber: 4g | Sugar: seveng | Vitamin A: 515UI | Vitamin C: 49mg | Calcium: 44mg | The iron: 2mg

Soup season

Looking for more vegan soup recipes? Browse them in my recipe index here!

The original post and the recipe for 11/2012 follow.

Listen to mushroom lovers.

This Soup without cream of mushroom, aka Vegan Mushroom Soup, is really fantastic. Minimal ingredients, simple steps and an end result that looks so sophisticated and tastes amazing. Roasted mushrooms, caramelized until tender, infused with pepper and rosemary. Plus a secret ingredient to get all the "creaminess" you dream of, without adding cream. And of course add a little soy cream on top to serve if you like. Because the white crescent pool of the fake creamer is quite pretty. Optional however.

Serve with crusty bread - or even better - in a bread bowl! This soup for mushroom lovers will warm you up and enhance your evening ...

Secret ingredient -> mashed cauliflower! All the creaminess you dream of - without the cream!

..you can make this soup as thick or thin as you want. It all depends on how much broth you mix. I love my thick and creamy soup, but lean is also soothing!

Mushroom soup Nutritional bonus.

Mushrooms are the only vegan food that naturally contains vitamin D. So dive into mushrooms if you're looking for more D during those “not so much daytime” fall and winter months. And the secret creamy ingredient, cauliflower, is a good source of fiber, vitamins C and K, and potassium. Low in calories and fat free too! (calorie content of the soup under the recipe)

Grocery tips.

If you are looking to reduce sodium in your diet, buy low sodium mushroom broth.

Also, I always buy biological for mushrooms and mushroom broth. The same goes for the cauliflower and herbs in this recipe: parsley, rosemary, and whatever else you might want to add.

When it comes to black pepper and optional cayenne pepper - I use Penzey spices brand because it's amazingly tasty and of high quality. I am a fan!

Serve with a garnish of mushrooms and herbs, with a little soy cream or rice or milk (or a drizzle of EVOO) if you wish. dairy free! ..

Soup without cream of mushroom

vegan, makes 8 cups - 4 servings

Soup - mash:
1 medium white cauliflower, boiled / drained
4 cups of mushroom broth
3/4 of the roasted mushrooms
1-2 sprigs of roasted rosemary
salt + pepper to taste

Roasted mushrooms:
8 ounces Baby Bella mushrooms, cut into wedges
8 ounces of portobella mushrooms, sliced ​​(2 large)
6 ounces of shiitake mushrooms, sliced
* woody stems removed from all fungi *
salt + pepper (to taste)
2-4 sprigs of rosemary
2 tablespoons extra virgin olive oil
1-2 tablespoons of apple cider vinegar
optional: additional spices such as cayenne pepper or thyme.

garnish: fresh flat-leaf parsley, a few pinches per bowl

Additional:
Plain non-dairy vegan creamer splash (optional) Roasted garlic, nutritional yeast, and caramelized shallots would also be good additions.

Directions:

1. Preheat the oven to 425 degrees.

2. Rinse and dry your prepared mushrooms (chopped and woody removed). Toss the mushrooms with the oil, vinegar, rosemary and spices.

3. Place the mushrooms flat on a baking sheet. Roast at 425 degrees for about twenty minutes - or until they start to caramelize around the edges. After roasting, they should still be moist, well done and tasty to eat on their own.

4. While the mushrooms are roasting, you can boil the cauliflower in water. Drain the water, reserve the tender cauliflower. You should be able to crack the cauliflower with a fork after boiling it.

5. Add the cauliflower and about 2 cups of mushroom broth to a Vitamix blender or similar. You can also use an immersion blender or a food processor. Mix over low heat until the cauliflower is smooth. Add about half of the mushrooms. Take a taste test. Add more mushrooms to the soup. Leave about 1/4 cup of whole roasted mushrooms to garnish the serving bowls. Stir in a few of the tender ends of the roasted rosemary - toss the woody stems. You can also add additional flavors: cayenne, roasted garlic, nutritional yeast.

6. Keep adding the broth, mushrooms and spices (salt and pepper to taste) until you get a texture and flavor you like. I used about 3 cups of broth. You may want more for a finer texture. (You can also dilute with non-dairy milk if you wish. This will result in a much more dense and creamy soup.)

7. Pour hot soup into serving bowls and garnish with leftover mushrooms, freshly chopped flat-leaf parsley and rosemary. Pepper and soy cream on top if desired. If you don't serve right away, simmer in a pot on the stovetop until ready to serve.


It’s easy to be cynical about the idea of New Year’s resolutions, but there is a lot of undeniable and powerful energy surrounding the idea of change at this time of year. For many of us, that change starts in the kitchen.

Maybe it means resolving to cook at home more often, to keep a well-stocked freezer and pantry, to waste less, or to make slightly more wholesome choices. Maybe, for you, this is the year in which you’d like to give veganism ( or vegetarianism ) a try.

Whether you’re trying to dip your toes slowly into the world of plant-based eating, or you’re ready to make a total shift, it can be helpful to keep a few things in mind.

Some people go vegan overnight, and they never look back. But for many others, a slow transition is more sustainable ( and pleasurable ) than a 180-degree turn. If the idea of going vegan feels daunting, start with a couple of small steps, like a Meatless Monday challenge at home, or switching one of your daily meals to a meatless and dairy-free option. ( You’d be surprised at how easy it is to trade your turkey sandwich for hummus, tempeh bacon, and avocado ).

I’m quick to say that vegan food is just food. While there are a couple of secret weapon ingredients to have on your radar ( nutritional yeast, I’m lookin’ at you ), for the most part a healthy appetite for grains, beans, and produce is all you really need to get started. With that said, any dietary shift can be tricky, and veganism is no exception. So, before you get started, take just a little time to go over the basics of plant-based nutrition. Find a useful, all-in-one resource, like Brenda Davis and Vesanto Melina’s Becoming Vegan, or Ginny Messina and Jack Norris’ Vegan For Life. At some point, someone will ask you where you get your protein ( or your iron, or your calcium ), and while you could laugh the question off, it’s a lot more powerful to supply a quick, confident answer.

Going vegan expanded my palate dramatically : I learned about all sorts of global cuisines, warmed up to my spice rack, and tried ingredients I’d never considered before. But my culinary repertoire was pretty meager when I made the switch. If you already have some culinary experience, don’t assume that you’ll need to acquire an entirely new bag of tricks to eat vegan or vegetarian.

In fact, one really useful place to start is by looking at some of your favorite dinner recipes and thinking about how you might adapt them to be meatless and/or dairy-free. It may be as simple as removing some cheese ( or replacing it with cashew cheese ). It may mean trading the central protein for beans, soy foods, or even a hearty vegetable, like mushrooms.

Until I went vegan, I had never tried tempeh, soba noodles, kimchi, kabocha squash, nutritional yeast, millet, mulberries, or buckwheat…and the list goes on. Becoming vegan encouraged me to explore new ingredients, and it also introduced me to more global dishes.

A great many dietary folklores around the world are already plant-based, which means that végétaliens and vegetarians have many rich, exciting culinary folklores to draw upon. If you’re new to plant-based cooking, explore meatless dishes and recipes from other parts of the world ( Indian, Ethiopian, and Middle Eastern dishes are some of my personal préférés ). Dust off your spice rack and add new flavors to your food. Use your transition to plant-based eating as an excuse to try new grains, legumes, and vegetables.

A lot of folks assume that adapting a recipe to be vegan means replacing the meat or poultry with a faux meat, a block of tofu, or tempeh. That’s cool, but it can also be fun to think creatively and imaginatively about how to capture the essence of a traditional recipe without animal protein. No, lentil Bolognese isn’t really Bolognese, but it does capture the heartiness of the original; cashew banana yogurt is a far cry from dairy, but it does evoke the same, sweet creaminess.

Many people are surprised by how easy it is to go meatless. Cheese, on the other hand, is a different story. I myself used to utter the same words I hear constantly from readers, friends, and nutrition clients : ' I’d love to go vegan, but I can’t give up cheese. '

While I won’t pretend that giving up dairy is easy—it’s not, especially because it’s so ubiquitous in restaurant dishes—I will say that I had a much easier time living without it when I learned to make my own substitutes. Store-bought soy and almond cheeses weren’t cutting it ( especially nine years ago, when the alternatives were limited ), and soy creamers and yogurts left me feeling equally flat. Making my first batch of cashew cheese—which authentically captured the tanginess and matière of goat cheese—was a revelation. Homemade nut milk let me create creamy porridge and muesli far more authentically than did store-bought, non-dairy milk.

Over time, I’ve experimented with tofu paneer, tofu feta, and cashew yogurt, and the list is growing. Homemade dairy substitutes are creative, fun, and cost-effective, and I think they’re a big step up from what you can find in the store.

While I’m the first to point out that vegan proteins extend far beyond soy foods—encompassing tons of different grains, legumes, nuts, and seeds—you really can’t beat tofu and tempeh for ' meaty ' matière and complete protein in meatless dishes. Both ingredients can be either memorable or mundane, depending on how you prepare them. I definitely recommend pressing tofu if you’re not already in the habit; it’ll create a firmer, more toothsome matière that most people prefer.

When preparing tempeh, be sure to use a boldly flavored marinade or sauce to help balance tempeh’s earthy taste, and if you find it bitter, you can steam it before marinating, too.

For the most part, I try to feature whole foods and homemade ingredients in my cooking. But in spite of the fact that I love to create my own dairy substitutes and I’d usually rather eat a scoop of lentils than a block of faux meat, I don’t eschew vegan products, and I think that keeping an open mind about them can really enrich the authenticity of your food.

This is especially important when you’re transitioning and vegan cooking still feels like a brave new world. Nine times out of ten, I’ll opt to use cashew cheese in a recipe rather than Daiya ( a melty, commercial vegan cheese ) ; coconut oil in place of Earth Balance ( vegan butter ) ; or grilled tofu in place of Beyond Chicken ( grilled strips of soy and pea protein that taste shockingly like chicken ).

But when I’m aiming for totally authentic, precise results, vegan substitute products can go a long way, and it’s comforting to know that they’re an option if I feel like taking a shortcut.

Over time, I learned to create vegan food with greater sensitivity to others’ tastes and folklores. I love a lot of really crunchy fare, from the aforementioned raw kale salad to tofu, sprouts, and grain bowls. And I know a lot of other folks who love these dishes, too. But sometimes being an ambassador of vegan food means knowing how to create dishes that feel familiar and appeal to a wide array of more conservative palates, like vegan lasagna, shepherd’s pie, or sloppy Joes.

And, if you’re trying to dispel the idea that all végétaliens eat is salad and prove that vegan food can be filling and hearty, then it’s all the more important to create dishes that evoke a sense of comfort.

Change feels a lot less daunting when you have company. If your family and friends aren’t exploring veganism along with you, then find community in other ways. Explore a vegan meetup or potluck in your community. Become a regular commenter on vegan food blogs. If you do have a friend who’s interested in plant-based cooking, convie him or her over for some recipe testing.

Studies show that failure to stick with a vegan or vegetarian lifestyle is often attributed to feeling ' different ' or isolated. Food is all about community and sharing, so do your best to share this lifestyle with people you care about—even if they’re not making the change along with you.

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