Whole Food Creamy Mushroom Soup with Super Green

Oil free/Dairy free/Flour free

This creamy vegan mushroom soup with veggies is a super hearty meal. It takes less than 30 mins including the preparation. This soup packs immune boosting mushrooms and vitamins from greens. And, don’t forget about our prebiotics superstars, onion and garlic in here. Most importantly, you can make this without any oil and flour.

You can use all kinds of mushrooms and vegetables to make your own way.

Here are the mushrooms I used for this recipe.

Equipment

⦁ Blender

Ingredients

⦁ 1 medium onion, small diced. (I use purple, but any onion is fine)
⦁ 1lb mushrooms (sliced): I use 1 pack of 8oz cremini mushrooms and 1 pack of 8oz beech mushrooms. Any mushrooms will do.
⦁ 1 tsp thyme (crushed seasoning)
⦁ 1 tsp rosemary (crushed seasoning)
⦁ 1 tsp basil (crushed seasoning)
⦁ 1 TBSP balsamic vinegar
⦁ 2 cups of non-dairy milk (I use cashew milk)
⦁ 3 cloves garlic, minced
⦁ 1 TBSP lemon juice
⦁ 1-2 TBSP miso* and ground black pepper, to taste
⦁ 1 TBSP nutritional yeast
⦁ 2 cups vegetable stock, divided
⦁ 2 cups of super greens such as spinach, kale or arugula, packed

Instructions

⦁ Heat a large soup pot over medium heat. Once the pot is hot, add couple TBSP of vegetable stock and onions. Sauté the onions until translucent and soft, about 5 minutes.

⦁ Add all of the sliced mushrooms to the pot. Give them a quick stir and then let them sit for couple minutes.

⦁ Add thyme, rosemary and basil into the pot and season them with black pepper. Keep stirring and sautéing the mushrooms until they are tender, about 3 additional minutes.

⦁ Add the balsamic vinegar to the pot and stir. Let some of the strong vinegar aroma evaporate a bit. The mushrooms should be pretty juicy at this point!

⦁ Remove 1/2 of the sautéed mushroom mixture and place it in a blender. In the blender, add cashew milk, garlic, lemon juice, miso, and nutritional yeast. Blend this mixture on high until completely smooth and creamy, about 30 seconds.

⦁ Pour the mixture back into the pot and add another cup or two of veggie stock (depending on your liking of the thickness of the soup)

⦁ Stir. bring the soup to a boil and let it simmer, uncovered, for about 5 minutes. Add super green or any leafy veggie you like to the pot and stir. Keep simmering until the veggie is done, about 2 min.

⦁ Check the seasoning and adjust if necessary (more miso, balsamic vinegar, pepper etc).

Notes about Miso!

I started using miso to replace salt in my cooking as salt seems to contribute to potential high blood pressure and stomach cancer. Miso has salt too? So, why then do I use miso?

Some studies show that the soy in the miso seems to offset the salt effects for high blood pressure. So, I replace salt with miso whenever I can to reduce my salt intake.

Here is just one of many articles for miso on this subject:

Flashback Friday: Is Miso Healthy? | NutritionFacts.org