About the Recipe
Cream of mushroom soup is traditionally made with butter, cream, and refined flour. While this creates a rich texture, it also adds saturated fat and offers limited nutritional value.
This plant-based version uses whole food ingredients to create a similarly creamy and satisfying result without dairy or added oil. White beans provide natural creaminess along with fiber and plant-based protein, while mushrooms contribute a deep, savory flavor and beneficial compounds. Simple herbs and seasonings enhance the taste without overwhelming it.
The result is a nourishing, easy-to-make soup that is both comforting and light. It works well as a starter or as part of a more complete meal when paired with whole grains or legumes.
Ingredients
16 oz (450 g) mushrooms, sliced
1 cup onion, finely chopped
3 garlic cloves, minced
2 cans white beans, rinsed and drained
1 cup unsweetened plant milk
1–2 tsp tamari or soy sauce
1 cup low-sodium vegetable broth
or 1 cup water + 1 tbsp Vegetable Bouillon Powder
¼ cup nutritional yeast
⅛ tsp nutmeg
½ tsp thyme
¾ tsp white pepper
Salt to taste (optional)
2 tbsp lemon juice
Preparation
Heat a nonstick skillet over medium heat. Add onion with 2–3 tablespoons of water and cook until soft, about 4–5 minutes. Add garlic and cook for 1 minute.
Add mushrooms and cook for 6–8 minutes, until browned and they release their juices.
Meanwhile, blend the white beans, vegetable broth, plant milk, nutritional yeast, nutmeg, thyme, and white pepper until smooth.
Add the blended mixture to the mushrooms and simmer for 5–10 minutes, until the soup thickens slightly and flavors are well combined.
Remove from heat and stir in lemon juice.
Let cool slightly before serving.
Storage
Store in an airtight container in the refrigerator for up to 4–5 days or freeze for up to 2–3 months.
Notes
Serve as a soup or over rice or whole grains for a more substantial meal.
No animals were harmed during the creation of this recipe!
