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Vegan Mushroom Soup (Creamy, Oil-Free!)
5 from 27 votes

Vegan Mushroom Soup (Creamy, Oil-Free!)

Vegan Mushroom Soup (Creamy, Oil-Free!) is a savory and creamy soup made from sautéed mushrooms, onions, and garlic simmered in vegetable broth and enriched with cashew cream. This plant-based soup balances umami mushroom flavor with a smooth, rich texture without using any oils. Italian seasoning and fresh parsley add aromatic notes, creating a comforting bowl that works as a light meal or appetizer.

Prep Time
30 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 3 large bowls
Calories: 328 kcal
Course: Soup
Cuisine: Vegan, gluten-free

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

    Cup of Yum
  1. Soak cashews: Place cashews in a heat-safe bowl. Top with hot/boiling water until cashews are submerged. Set aside to soak.
  2. Dice onion. Clean mushrooms then slice. Set aside.
  3. 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.)
  4. Meanwhile, mince garlic.
  5. When onions are softened, add garlic and Italian seasoning. Stir and sauté 1 minute. Add mushrooms. Stir and sauté 3-4 minutes.
  6. Add broth and bring to a light boil. Then reduce heat, cover, and simmer for 15 minutes.
  7. 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.
  8. 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

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%)

Nutrition Facts

Serving: 3 large bowls

Amount Per Serving

Calories 328

% 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.