5.0 from 27 votes
Vegan Mushroom Soup (Creamy, Oil-Free!)
A mushroom lover's delight! This creamy soup is easy to make with simple ingredients and a luscious homemade cashew cream.
Prep Time
30 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 3 large bowls
Calories: 328 kcal
Course:
Soup
Cuisine:
Vegan , gluten-free
Ingredients
- 1 medium yellow onion
- 1 1/2 lbs. mushrooms (24 oz.)
- 4 cloves garlic
- 3 cups vegetable broth
- 1 1/2 tsp. Italian seasoning
- 2 Tbsp. fresh parsley, chopped
For the cashew cream:
- 1 cup raw cashews
- 1 cup water
- 1 Tbsp. tamari
- 2 tsp. apple cider vinegar
- Optional: up to 1 Tbsp. cornstarch (for thicker broth), 2 tsp. white miso
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.
Cup of Yum
Notes
- Mushrooms: I use cremini (baby bella) but white button, shiitake, oyster, portobello, or a combination works.
- Thicker broth: Add up to 1 Tbsp. cornstarch in the cashew cream before blending. For extra-thick, use 1 Tbsp. For slightly thick, use 1-2 tsp. It gradually thickens the soup as it heats.
- Cashew-free: Omit cashew cream. Stir in a 14 oz. can coconut milk or 1.5 cups plant milk (plain, unsweetened, nut-free if needed). Still add the tamari and vinegar for depth of flavor.
Nutrition Information
Calories
328kcal
(16%)
Carbohydrates
29g
(10%)
Protein
16g
(32%)
Fat
20g
(31%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
4g
Monounsaturated Fat
10g
Potassium
1117mg
(32%)
Fiber
5g
(20%)
Sugar
11g
(22%)
Vitamin A
743IU
(15%)
Vitamin C
13mg
(14%)
Calcium
62mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 3large 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.