Healthy meals and recipes for weight loss

Vegan Cream of Mushroom Soup Recipe | How to make Mushroom Soup | Gluten-Free and Weight-Loss Friendly

low-carb vegetables vegan cream of mushroom soup
Get chopping, get simmering and I hope you enjoy this gluten-free cream of mushroom soup in less than 30 minutes!
gluten-free cream of mushroom soup

This vegan mushroom soup is ideal if you are looking for an easy and quick-to-make homemade cream of mushroom soup that is tasty, gluten-free, low in calories, and cheap to make. 

 

If what you are looking for is something unnecessarily long, that uses tens of specialty ingredients, is full of fat, and tastes average… well, I am sure you wouldn’t be here! 

 

This gluten-free cream of mushroom soup recipe is one I like to prepare at least once a month, as it really takes no time to prepare and it fits well with the diet I am following, which is nothing more than counting calories and finding the right balance between nutrients so that I can feel full and be healthy all at the same time. 

mushroom soup
Andrew Ridley/Unsplash

Let’s talk nutrition! 

 

The one great ingredient this recipe makes the center of attention is the glorious mushroom! 

 

This vegetable is a fungus, native of North America and Europe; it is a great addition to most diets as it is low in calories, has a mild flavor and its almost meaty texture adds layers to any dish. 

 

Nutritionally they are an excellent choice as they have no fat nor cholesterol, and are extremely low in sodium as well; they are on the other hand rich in Vitamins, minerals, and fiber, but these nutritional benefits mainly depend on which mushroom is selected. 

 

Most mushrooms are a great source of the following: 

 

Antioxidants: The type of antioxidant present in mushrooms is called selenium, which helps protect the body from free radicals which can damage the human body and cause very serious conditions, such as cancer and heart disease.

 

Antioxidants are mainly known for the protection they offer from aging and for the boost they give to the immune system. 

 

Beta Glucan: This is a soluble dietary fiber that studies have shown may improve cholesterol levels and heart health. 

 

Vitamin B: Mushrooms are a great source of Vitamin B-2 (riboflavin), B-3 (niacin), and B-5 (pantothenic acid), which all combined offer great protection for the hearth.

 

Vitamin B-2 is excellent for red blood cells, while B-3 for the digestive system and skin, and B-5 for the nervous system. The last one is very important as it assists the body with producing the hormones it requires. 

 

Copper: this essential nutrient works together with iron to produce red blood cells in the body, which deliver oxygen.

 

Copper assists with maintaining healthy bones, nerves, blood vessels, and immune function.

 

Even after cooking, one single cup of mushrooms may provide one-third of the daily recommended amount of this essential nutrient, which when consumed sufficiently may help with preventing cardiovascular diseases and osteoporosis. 

 

Potassium: this is a mineral and electrolyte, which is often associated with bananas, but it is also found in mushrooms.

 

It helps the body in multiple ways, as it helps the muscles to work, including the ones that control the breathing and heartbeat. 

Questions time! 

 

Is cream of mushroom soup vegan? 

 

This cream of mushroom soup is vegan, however, should one want to follow the recipe and use cow’s milk instead, then the result will be similar – but not vegan! 

 

 ~~ Looking for other vegan recipes? Cook: Vegan

 

How to make mushroom soup? 

 

How to make this cream of mushroom soup does not require a long explanation, fortunately. As a base, lightly cook some onions and garlic in a bit of olive oil; once soft and the rawness of garlic has gone, add the roughly chopped mushroom and cook with a lid on a low flame, to allow the water of the mushrooms to create a light broth.

 

Once this is done, add some parsley and a gluten-free stock cube, mix well and add water and a bit of milk.

 

Simmer and then blend 75% of the soup, while leaving the 25% of it in chunks for a bit of a bite. You can fully blend it if you prefer. 

Chopped Mushrooms
onion and garlic in pan
Onion and garlic
Cooked mushrooms
mushrooms soup in pot
Soup
What is a good substitute for cream in mushroom soup? 

 

The name cream of mushroom soup would imply cream is used, but not in this recipe. This vegan cream of mushroom soup is very light and I added only a bit of milk to it; to increase its consistency I have left one-quarter of the soup unblended. Should you want a richer flavor and do not mind the calories, while blitzing you can add a lump of butter, as it is a great substitute in this recipe. 

 

How can I choose the right mushrooms? 

 

When selecting the mushrooms to purchase, ensure they are firm to the touch and not watery; inspect them to choose ones that do not have any fungus growing on them, which happens especially under the cup. 

 

Can I use some wine to make this soup? 

 

Should you wish to add an extra depth to this recipe, you can add a bit of dry white wine once the mushrooms have released their water; allow the alcohol to evaporate and adjust the salt level. 

 
Which blender should I use for this soup? 

 

I blitz all of my soups in a self-standing blender as I find it makes the soup much creamier and I do not get splashes of the dish of the day all over me and the kitchen! Should you prefer, a hand-held blender can be used instead, however, be careful not to burn yourself; if using this, I would recommend allowing the soup to cool down sufficiently. 

Weight-loss friendly cream of mushroom soup!
Can I make the soup thicker? 

 

Yes, you can! This can be achieved by using some corn starch, which is naturally gluten-free. Once the soup is nearly cooked, add a spoon of corn starch in a small bowl, mix with a bit of water and add to the soup before blending. This can be added also after blending, but ensure the soup is brought to a boil before serving to cook the ingredient through. 

 

Is corn starch gluten-free? 

 

When selecting the corn starch, ensure it mentions it is gluten-free if you are allergic, as, while this is naturally without gluten, some factories may process foods that are not. 

 

Which mushrooms should I use? 

 

You can choose the ones you like! I tend to use button or chestnut mushrooms, as they seem to be the healthiest ones in my local greengrocer, however portobello mushrooms are an excellent choice as well as any other mild-flavored mushroom. 

 

 ~~ I love mushrooms, do you? Prefer Easy chicken and mushroom hotpot , Ham and Mushroom Spaghetti or Turkey steak in creamy mushroom sauce

 

Which dairy-free milk should I use? 

 

For this recipe I used unsweetened soy milk, however, I have tried it with cashew and rice milk in the past and both were good options. It is important to choose a vegan milk option that is not sweet and that is suitable for boiling, as you are preparing a savory dish. Furthermore, if you are following a gluten-free diet, read the label as there may be additives that are not gluten free in some dairy-free milks. 

 ~~ The 12 Best Non-Dairy Substitutes for Milk | What is the best alternative to milk? How to choose it? | 12+ Plant-Based Alternatives

You will love this recipe as it is very flexible; what do I mean?

 

You can choose the mushrooms you prefer and that are available in the store, you can select the non-dairy milk you like the most or already have and can make it either extremely smooth or nice and chunky.

 

What more? Every time you make it, you can change one of these variables for a bit of a different kick. 

 

Get chopping, get simmering and I hope you enjoy this gluten-free cream of mushroom soup! 

 

 ~~ Love soups? Check out this lovely selection in Cook: Soups

gluten-free cream of mushroom soup

Vegan Cream of Mushroom Soup Recipe | How to make mushroom soup

Get chopping, get simmering and I hope you enjoy this gluten-free cream of mushroom soup in less than 30 minutes!
5 from 5 votes
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Appetizer, Main Course, Side Dish, Soup
Cuisine American, british, Italian, Mediterranean
Servings 4 portions
Calories 55 kcal

Ingredients
 
 

  • 1 tsp Olive Oil
  • 50 g Onion Julienned (2 oz)
  • 10 g Garlic Peeled and Chopped (0.5 oz)
  • 400 g Mushrooms I used button (14.5 oz)
  • 1 Vegetable Stock Cube Gluten-Free
  • 10 g Parsley Freshly Chopped (0.5 oz)
  • 100 ml Dairy-Free Milk I used soy (3.5 oz or 0.5 cup)
  • 1.2 l Water 5 cups
  • Salt and Pepper to Taste

Instructions
 

  • In a deep pan, warm up on medium heat a teaspoon of olive oil; once this is warm add the thinly chopped onions, garlic, and a bit of salt.
  • Once the onions are soft and the smell of the rawness of the garlic has gone (this should take 3-4 minutes), add the mushrooms and reduce the heat to low. Apply the lid to the pan and allow to cook for 5-10 minutes.
  • After 10 minutes, the mushrooms should be thoroughly cooked and their water should be in the pan, offering a nice starting stock. To this, add the vegetable stock cube and half of the chopped parsley and mix well.
  • Once all these ingredients are well mixed, add the milk, water, and pepper to the pan, mix well, reapply the lid and allow to simmer for a further 10 minutes.
  • After 10 minutes, remove from the heat and allow to cool down for at least 5 minutes, before adjusting the salt level.
  • In a self-standing blender, add 75% of the soup and blitz until smooth, then add back to the pot with the rest of the soup.
  • Mix well, warm up, dress with the remaining fresh parsley and serve. Enjoy!

Nutrition

Calories: 55kcalCarbohydrates: 6gProtein: 4gFat: 2gSaturated Fat: 1gSodium: 205mgPotassium: 395mgFiber: 1gSugar: 3gVitamin A: 309IUVitamin C: 9mgCalcium: 58mgIron: 1mg
Keyword 30-Minute Meal, Gluten-Free Cream of mushroom soup, mushroom soup, Vegan cream of mushroom soup
Tried this recipe?Let us know how it was!
Share on pinterest
Share on facebook
Share on email
Share on whatsapp

8 Responses

  1. Made the soup exactly as per the recipe..and it came out very well. A very delicious and filling soup.Would highly recommend.5 stars

  2. Hi Elle,

    This was a good soup, but it was even better the second night!

    I bought the big 24 ounce container of mushrooms at Costco. The first night, I made the recipe pretty much as written. I did add thyme. We thought it could be much thicker, even though I thickened it with cornstarch.

    The two of us finished about 2/3 of it. My husband suggested I add some more ingredients and we have the leftovers on the second night. So I prepped the onions and mushrooms the same way. But this time, I added a cup of oat milk. I didn’t do all the extra water.

    It was so much creamier ! I think I’m gonna try making the recipe next time with the whole 24 ounces of mushrooms and subbing some of the water with a milk of some kind. Or coconut cream.

    Thank you very much for a quick and easy recipe. Very customizable5 stars

    1. Thank you, Judy! ?
      I absolutely think recipes should be customizable as we all have different needs (ie: calories, dietary restrictions, taste, time, etc.) as well as ingredients in the kitchen (no way I’m leaving home for just one ingredient!) so I really appreciate your comment – using the guidelines as a base and then adjusting as per your needs is the best way to go.
      Thank you again for your kind words!
      Elle

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Related articles

My Personal Favorites

This opening statement, this blog… they have been a long time coming. 

 

While looking from afar, I am sure my life does not appear as anything else but ordinary (there were probably three moments that changed the course of my story), some choices I made I hope will encourage change for better health for others, as much as they have for me. 

 

As any well-respected story, this is how it starts… 

 

Once upon a time in the late ’80s… 

 

But that would make this page way too long and way too boring, so flash forward… 

 

Elle

Interesting
Explore
Follow Us

We use cookies to help personalise your experience. By using our website you agree to our Terms of Service and Privacy Policy

Subscribe to our mailing list