Vegan Cream of Mushroom Soup Recipe
Introduction
Vegan Cream of Mushroom Soup is a velvety, savory dish that captures the essence of traditional cream of mushroom soup without the use of dairy. This rich, plant-based version is perfect for anyone seeking a deliciously creamy and comforting bowl of soup, whether you are following a vegan diet or simply looking to enjoy a lighter, healthier option. This comprehensive recipe provides detailed instructions, ingredient measurements, and nutritional information, including SmartPoints values for those adhering to the WW (Weight Watchers) program. Whether enjoyed as a standalone meal or paired with your favorite bread, this soup offers a satisfying and wholesome dining experience.
Ingredients
For the Soup Base:
- 2 tbsp olive oil
- 1 large onion (diced)
- 3 cloves garlic (minced)
- 1 lb (450 g) fresh mushrooms (sliced, preferably cremini or button mushrooms)
- 1 medium carrot (diced)
- 2 celery stalks (diced)
- 1 cup cauliflower florets (steamed until tender)
- 4 cups vegetable broth (low-sodium)
- 1 cup unsweetened almond milk (or any unsweetened plant-based milk)
- 2 tbsp nutritional yeast (for a cheesy flavor)
- 1 tbsp soy sauce (or tamari for gluten-free option)
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1 bay leaf
- Salt and pepper to taste
For Thickening (Optional):
- 2 tbsp all-purpose flour (or a gluten-free alternative)
- 2 tbsp vegan butter (or additional olive oil)
For Garnish (Optional):
- Fresh parsley (chopped)
- Sliced mushrooms (sautéed, for added texture)
Instructions
- Prepare the Ingredients: Begin by washing and slicing the mushrooms. Dice the onion, carrot, and celery, and mince the garlic. Steam the cauliflower florets until tender. Set all ingredients aside.
- Sauté the Aromatics: Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute, until fragrant.
- Cook the Vegetables: Stir in the diced carrot and celery. Sauté for about 5 minutes until the vegetables begin to soften. Add the sliced mushrooms and continue to cook for an additional 8-10 minutes, stirring occasionally, until the mushrooms release their juices and become tender.
- Add the Cauliflower and Broth: Add the steamed cauliflower florets to the pot. Pour in the vegetable broth and add the bay leaf. Stir well to combine all ingredients. Bring the mixture to a boil.
- Simmer the Soup: Reduce the heat to low and let the soup simmer uncovered for 15-20 minutes. This allows the flavors to meld together and the vegetables to become tender.
- Blend the Soup: After simmering, carefully remove the bay leaf. Use an immersion blender to blend the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a high-speed blender and blend until smooth.
- Add the Milk and Seasonings: Return the blended soup to the pot if using a countertop blender. Stir in the unsweetened almond milk, nutritional yeast, soy sauce, dried thyme, dried rosemary, salt, and pepper.
- Thicken the Soup (Optional): If a thicker consistency is desired, melt 2 tablespoons of vegan butter (or additional olive oil) in a separate pan. Stir in 2 tablespoons of flour and cook for 1-2 minutes to create a roux. Gradually whisk this mixture into the soup, allowing it to simmer for an additional 5 minutes to thicken.
- Adjust Seasoning: Taste the soup and adjust the seasoning with additional salt and pepper if necessary.
- Serve the Soup: Ladle the soup into bowls. Garnish with freshly chopped parsley and sautéed mushroom slices if desired. Serve hot with a side of crusty bread or a fresh green salad.
- Store Leftovers: Allow any leftover soup to cool to room temperature before transferring it to airtight containers. Store in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat thoroughly before serving.
Useful Information
- Mushroom Varieties: Cremini and button mushrooms work well for this soup, but you can also use other varieties like shiitake or portobello for different flavors and textures.
- Cauliflower Substitute: If you prefer, you can use potatoes or cashews instead of cauliflower for thickening the soup. Both options will create a creamy texture but will slightly alter the flavor.
- Blending Options: Using an immersion blender is convenient for blending soup directly in the pot, but a countertop blender can achieve a smoother texture. Be cautious with hot liquids to avoid spills.
- Creamy Texture Tips: If the soup is too thick after blending, you can thin it with additional vegetable broth or plant-based milk. Conversely, if it’s too thin, simmer it a bit longer to reduce the liquid.
- Flavor Enhancements: For added depth of flavor, consider incorporating a splash of white wine or a dash of smoked paprika. Adjust the seasoning to your taste preferences.
Nutritional Information
Per Serving (1 cup, assuming 6 servings total):
- Calories: 130 kcal
- Total Fat: 7 g
- Saturated Fat: 1 g
- Cholesterol: 0 mg
- Sodium: 500 mg
- Total Carbohydrates: 14 g
- Dietary Fiber: 3 g
- Sugars: 6 g
- Protein: 4 g
SmartPoints Value
For those following the WW (Weight Watchers) program, this wholesome and creamy soup is a great option with a low SmartPoints value:
- SmartPoints (Blue, Green, Purple): 3 points per serving
- The SmartPoints value may vary slightly depending on specific brands of vegetable broth and plant-based milk used. Adjust points accordingly if using different products.
Conclusion
Vegan Cream of Mushroom Soup is a comforting, creamy, and nutritious option that embodies the essence of classic mushroom soup without any dairy. With its rich flavors and smooth texture, this soup is perfect for a light lunch, a satisfying dinner, or a hearty starter. The recipe is easy to follow, with detailed instructions to ensure a perfect outcome. Enjoy this delicious vegan soup as part of a balanced diet, and savor the creamy goodness of each spoonful!