CREAMY VEGAN MUSHROOM SOUP

Creamy vegan mushroom soup is by far an amazing recipe to make.  If you like creamy soup but are trying to find a realistic alternative then this is the way to go.

WHY IS CREAMY VEGAN MUSHROOM SOUP GOOD FOR YOU?

As the recipe is homemade is it fresh and full of healthy goodness. Loaded with disease fighting nutrients, they give your immune system a boost and can help you ward off cold and flu symptoms.

Also, making your own soup gives you complete control over the ingredients without the extra salt or sodium which are added to the canned versions.  It can also save you money.

Creamy Vegan Mushroom Soup

WHAT YOU’LL NEED

Olive oilOlive oil is a great cooking choice as it is rich in monounsaturated fats and could potentially reduce the risk of cancer, strokes and heart disease. It also reduces inflammation that can assist in treatment of rheumatoid arthritis.

MushroomsMushrooms have a variety of medicinal benefits. They are rich in the B vitamins; niacin, riboflavin, and pantothenic acid which directly impact cell metabolism, brain function and energy levels and can also prevent infections.

Shallot – Shallots are high in antioxidants which protect your body against free radicals.  They are also known to improve circulation, seasonal allergies, bone and heart health and may assist with weight management. 

GarlicGarlic has been used since the Greeks to treat a variety of medical conditions which can help combat sickness, including the common cold. It can also reduce blood pressure, lower cholesterol and lower the risk of heart disease.

All purpose flour – Excellent source of vitamins, protein, fibre and complex carbohydrates and is low in fat and cholesterol. 

White wine – Wine wine, in moderation has a variety of antioxidants that are associated with anti-aging and weight loss. 

Almond milk – Dairy free, nutritious, low in calories and does not spike blood sugar levels.   It also may decrease heart disease and strengthen your bones.

Vegetable stock cube – Contains antioxidants, phytochemicals and anti-inflammatories found in the vegetables.

Nutritional yeast – Highly nutritious vegan food product that may lower cholesterol and prevent against free radicals.

Nutmeg – Relieves pain, detoxifies the body, boosts skin health and improves circulation. 

Himalayan salt – Himalayan salt is rich in minerals, low in sodium and it is said to be healthier than other salts on the market. 

Black pepper – High in antioxidants which prevent damage from free radicals.  It may also improve blood sugar levels, cholesterol and benefit your brain.

Water – Dissolves vitamins and minerals which make them more accessible in the body and helps remove waste products.

HOW TO MAKE CREAMY VEGAN MUSHROOM SOUP

Firstly, chop mushrooms, garlic and shallot then set aside.  Add the olive oil to the saucepan or skillet and put the heat on medium.  When it is hot throw in the mushrooms and cook for 3-5 minutes until brown.  Keep your eye on them and stir occasionally.

Add the garlic and the shallot for another minute or so and stir together.  In the meantime, measure the flour and set aside.  Then boil the kettle and measure out 1 cup of hot water.  Add the stock cube and give it a good stir so that there are no lumps.

To make the roux, add the white wine to the vegetables and then add the flour slowly.  The mixture will become clumpy and then slowly whilst stirring the flour and vegetable mix add in the vegetable stock.  Once the stock has been absorbed add the milk slowly.  Be sure to whisk out all the lumps in the mixture and then turn the heat down low.

Add the nutmeg, salt, and black pepper and cook for a further 5 minutes on a low heat whisking continuously.  If you want to add nutritional yeast to the recipe then do it now.  Serve!

HOW TO STORE AND MAKE AHEAD

This recipe makes two servings but if you would like to make more for the rest of the week (like I do) then you can double or triple the amount to make more.  

Store in an airtight container, place in the fridge and use within three to five days.  Alternatively you can store in the freezer for up to a month.

If you try this creamy vegan mushroom soup recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

Creamy Vegan Mushroom Soup

Creamy Vegan Mushroom Soup

Creamy vegan mushroom soup is by far an amazing recipe to make.  If you like creamy soup but are trying to find a realistic alternative then this is the way to go.
As the recipe is homemade is it fresh and full of healthy goodness. Loaded with disease fighting nutrients, they give your immune system a boost and can help you ward off cold and flu symptoms.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Soup
Cuisine American
Servings 2 people
Calories 269 kcal

Equipment

  • Large Saucepan or skillet

Ingredients
  

  • 3 tbsp Olive oil
  • 3 cups Mushrooms (Chopped)
  • 1 Shallot (Finely chopped)
  • 2 Garlic cloves (Finely chopped)
  • 1/4 cup All purpose flour (Or 1/2 cup chickpea flour for gluten free version)
  • 2 tbsp White wine
  • 2 cups Unsweetened almond milk (Or unsweetened milk of your choice)
  • 1 Vegetable stock cube
  • 1 cup Hot water
  • 1 tbsp Nutritional yeast (Optional)
  • Pinch Ground or grated nutmeg
  • 1/2 tsp Himalayan salt
  • 1/4 tsp Black pepper

Instructions
 

  • Chop mushrooms, garlic and shallot then set aside.
  • Add the olive oil to the saucepan or skillet and put the heat on medium.  When it is hot throw in the mushrooms and cook for 3-5 minutes until brown.  Keep your eye on them and stir occasionally.
  • Add the garlic and the shallot for another minute or so and stir together.
  • In the meantime, measure the flour and set aside.  Then boil the kettle and measure out 1 cup of hot water.  Add the stock cube and give it a good stir so that there are no lumps.
  • To make the roux, add the white wine to the vegetables and then add the flour slowly.  The mixture will become clumpy and then slowly whilst stirring the flour and vegetable mix add in the vegetable stock.  Once the stock has been absorbed add the milk slowly.  Be sure to whisk out all the lumps in the mixture and then turn the heat down low.
  • Add the nutmeg, salt, and black pepper and cook for a further 5 minutes on a low heat whisking continuously.  If you want to add nutritional yeast to the recipe then do it now.
  • Serve!

Nutrition

Serving: 128gCalories: 269kcalCarbohydrates: 17.2gProtein: 7.7gFat: 17.9gSaturated Fat: 2.8gPolyunsaturated Fat: 2.3gMonounsaturated Fat: 11.5gSodium: 2.156mgPotassium: 360.4mgFiber: 3.3gSugar: 2.9gVitamin A: 0.1IUVitamin C: 4.6mgCalcium: 46.4mgIron: 4.3mg
Keyword Vegan
Tried this recipe?Let us know how it was!

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