Vegan Mushroom Soup (Creamy, Oil-Free!)
User Reviews
5
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Prep Time
30 mins
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Cook Time
15 mins
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Total Time
45 mins
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Servings
3 large bowls
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Calories
328 kcal
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Course
Soup
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Cuisine
Vegan, gluten-free
Vegan Mushroom Soup (Creamy, Oil-Free!)
Description
This soup starts with sautéing diced onion and garlic in a stockpot using water or broth as a fat-free base. Sliced mushrooms are added and cooked briefly before vegetable broth is introduced for simmering. Meanwhile, raw cashews are soaked and blended with water, tamari, and apple cider vinegar to create a creamy cashew mixture. This cashew cream is stirred in late in the cooking process to impart thickness and richness without dairy or oil.
The soup is seasoned with Italian herbs and fresh parsley, delivering earthy mushroom umami alongside mild savory depth. The texture is smooth and velvety thanks to the cashew cream, yet the soup retains some body from the chunked mushrooms. It is suitable as a warming starter or a light main course on cooler days.
If a thicker consistency is desired, cornstarch or white miso can be added to the cashew cream before blending to adjust thickness. For a cashew-free variation, coconut milk or plant milk can substitute while maintaining some creaminess. Salt and pepper are adjusted to taste at the end for balanced flavor.
Ingredients
- 1 yellow onion medium
- 1 1/2 lbs. mushrooms (24 oz.)
- 4 cloves garlic
- 3 cups vegetable broth
- 1 1/2 tsp. Italian seasoning
- 2 Tbsp. parsley fresh, chopped
For the cashew cream:
- 1 cup cashew nuts raw
- 1 cup water
- 1 Tbsp. tamari
- 2 tsp. apple cider vinegar
- cornstarch optional for thicker broth
- white miso optional for thicker broth
Instructions
- Soak cashews: Place cashews in a heat-safe bowl. Top with hot/boiling water until cashews are submerged. Set aside to soak.
- Dice onion. Clean mushrooms then slice. Set aside.
- In a stockpot over medium-high heat, sauté onion for 6-7 minutes. (I use 3 Tbsp. water/broth for no-oil method, adding more as needed.)
- Meanwhile, mince garlic.
- When onions are softened, add garlic and Italian seasoning. Stir and sauté 1 minute. Add mushrooms. Stir and sauté 3-4 minutes.
- Add broth and bring to a light boil. Then reduce heat, cover, and simmer for 15 minutes.
- Meanwhile, make cashew cream: Drain and rinse soaked cashews. Add all cashew cream ingredients to a small blender. Blend for 20-30 seconds until smooth. Add to soup during the last few minutes of cook time.
- Turn off heat and stir in fresh parsley. Salt and pepper to taste.
Notes
- Cremini mushrooms work well, but white button, shiitake, and portobello can be mixed for flavor variety.
- To thicken the broth, add 1 tablespoon cornstarch into cashew cream before blending; use less for a lighter thickness.
- If avoiding cashews, substitute with canned coconut milk or plant milk and still add tamari and vinegar for flavor depth.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3large bowls
Amount Per Serving
Calories 328 kcal
% Daily Value*
| Calories | 328kcal | 16% |
| Carbohydrates | 29g | 10% |
| Protein | 16g | 32% |
| Fat | 20g | 31% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 10g | 50% |
| Potassium | 1117mg | 24% |
| Fiber | 5g | 20% |
| Sugar | 11g | 22% |
| Vitamin A | 743IU | 15% |
| Vitamin C | 13mg | 14% |
| Calcium | 62mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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