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Cream of Mushroom Soup (Dairy-Free)

mains & sides recipes soups Sep 21, 2017

I love this time of year and all that it brings with it.  The weather begins to cool, the apples ripen, squashes arrive at farmers markets and I begin to make soup! Soup has to be one of my favourite meals. I love salads and smoothies. But as the weather cools, my body begins to crave hearty and warm food. So what do I do? Well, I begin to listen :).  As I was experimenting with a barley "risotto" recipe - coming soon ;) - I had too many mushrooms, so I decided to try and make a mushroom soup. Recipes I make don't usually turn out on the first try, but this recipe was an immediate winner.  It is rich, creamy, hearty and oh so delicious! I love mushrooms in general but when you put them in a soup, add some herbs and add some creaminess... well I'm sold!

Many people may look at mushrooms as a fungi with little or no nutritional value. This couldn't be further from the truth for dark mushrooms such as cremini or portabello.  Mushrooms have actually been extensively studied and provide significant nutritional benefits.  Some of the benefits are summarized below. There are many studies supporting these benefits although I've only provided a few.

  • Rich in minerals. Mushrooms are a good source of copper and selenium and are a source of approximately 13 other nutrients including phytonutrients and vitamin D.
  • Anti-inflammatory.  Being rich in phytonutrients, Vitamin D and minerals such as selenium and fair amount of zinc and manganese, they have been found to boost our immune system.
  • Anti-cancer benefits. The unique combination of anti-inflammatory and antioxidant nutrients found in mushrooms may be able to help decrease the risk of cancer.
  • Heart healthy.  Mushrooms have been found to protect blood vessels from oxidative damage and chronic inflammation, which of course both lead to improved cardiovascular health.

This recipe is quite simple.  It includes a combination of cremini and portabello mushrooms and wild mushrooms. The creaminess of the recipe comes from a small amount of cashews soaked in some water overnight.  If you don't have soaked cashews handy, soak the desired amount of cashews in hot water for 15-20 minutes. If you love cashews, check out my simple cashew milk recipe by clicking here.

Vegan "Cream" of mushroom soup
 
Author: Lara
Prep time:
Cook time:
Total time:
Serves: 4
This is a healthy version of a creamy and delicious plant based mushroom soup. It may be healthy but it does not disappoint! It's creamy, earthy and oh so yummy.
Ingredients
  • 1/2 cup of boiling water
  • 0.5 oz dried chanterelle mushrooms (or any wild mushrooms)
  • 1 tsp avocado oil
  • 1 cup of finely minced onions
  • 2 cloves of garlic crushed
  • 1/2 lb of portabello mushrooms
  • 1/2 lb of cremini mushrooms
  • 4 cups of vegetable broth or one organic vegetable boulon (dehydrated vegetables and sea salt) and 4 cups of water
  • 1/3 cup of soaked cashews
  • 4-5 springs of fresh thyme
  • lemon wedges (optional)
  • sea salt and pepper to taste
Instructions
  1. Rinse dried chanterelle mushrooms under cool water to remove any dust or any other residue. Place in a bowl and cover with 1/2 cup of boiling water. Allow steeping for 20 minutes. The water will be used to make a base for the soup.
  2. Place avocado oil in a deep pot, heat over medium heat and add in garlic and onions. Toss for a few minutes until onions are tender and translucent. Finely chop mushrooms and add to the pot. Cover and allow the mushrooms to wilt and release juices for 5-7 minutes. Adding a bit of salt will help the mushrooms release their juices. In the meantime, strain the soaking mushrooms, and add it to the mushrooms along with the broth (along with bouillon if using). Set aside the strained mushrooms to be blended as part of the creamy base. Add in the thyme, and salt and pepper to taste. Cover and cook for 10-15 minutes.
  3. Place soaked cashews into a blender and add half of the cooked soup and the strained chanterelle mushrooms. Blend until smooth and add back to the pot. Serve with some fresh thyme and a squeeze of lemon (optional).
 
Notes
This recipe requires 1/3 cups of soaked cashews. Ideally these should be soaked overnight with some filtered water in the fridge. To soak, place 1/4 cup raw, unsalted cashews in a small jar and top with water until cashews are fully immersed. Place in the fridge for a minimum of 4 hours and strain before use, discarding soaking water. If you want to shorten the soak time, top the cashews with boiling water and allow to soak for 15-20 minutes. Strain liquid and discard before use.

 

Cream of Mushroom Soup (Dairy-Free)
Print

Cream of Mushroom Soup (Dairy-Free)

Yield: 4
Author: Lara
Prep time: 10 MinCook time: 30 MinTotal time: 40 Min
This is a healthy version of a creamy and delicious plant based mushroom soup. It may be healthy but it does not disappoint! It's creamy, earthy and oh so yummy.

Ingredients

  • 1/2 cup of boiling water
  • 5 oz dried chanterelle mushrooms (or any wild mushrooms)
  • 1 tsp avocado oil
  • 1 cup of finely minced onions
  • 2 cloves of garlic crushed
  • 1/2 lb of portabello mushrooms
  • 1/2 lb of cremini mushrooms
  • 4 cups of vegetable broth or one organic vegetable boulon (dehydrated vegetables and sea salt) and 4 cups of water
  • 1/3 cup of soaked cashews
  • 5 springs of fresh thyme
  • lemon wedges (optional)
  • sea salt and pepper to taste

Instructions

  1. Rinse dried chanterelle mushrooms under cool water to remove any dust or any other residue. Place in a bowl and cover with 1/2 cup of boiling water. Allow steeping for 20 minutes. The water will be used to make a base for the soup.
  2. Place avocado oil in a deep pot, heat over medium heat and add in garlic and onions. Toss for a few minutes until onions are tender and translucent. Finely chop mushrooms and add to the pot. Cover and allow the mushrooms to wilt and release juices for 5-7 minutes. Adding a bit of salt will help the mushrooms release their juices. In the meantime, strain the soaking mushrooms, and add it to the mushrooms along with the broth (along with bouillon if using). Set aside the strained mushrooms to be blended as part of the creamy base. Add in the thyme, and salt and pepper to taste. Cover and cook for 10-15 minutes.
  3. Place soaked cashews into a blender and add half of the cooked soup and the strained chanterelle mushrooms. Blend until smooth and add back to the pot. Serve with some fresh thyme and a squeeze of lemon (optional).

Notes:

This recipe requires 1/3 cups of soaked cashews. Ideally these should be soaked overnight with some filtered water in the fridge. To soak, place 1/4 cup raw, unsalted cashews in a small jar and top with water until cashews are fully immersed. Place in the fridge for a minimum of 4 hours and strain before use, discarding soaking water. If you want to shorten the soak time, top the cashews with boiling water and allow to soak for 15-20 minutes. Strain liquid and discard before use.

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