Vegan Cream of Mushroom Soup

 

Ingredients

½ cup raw cashews

¼ cup extra-virgin olive oil

1 medium sweet onion, finely diced

3 garlic cloves, minced

1½ pounds cremini (baby bella) mushrooms, sliced

¼ cup all-purpose flour (or gluten-free 1:1 blend if needed)

4 cups (32 oz / about 2 “glasses”) vegetable broth (not juice—broth provides savory depth)

6 fresh thyme sprigs, tied with kitchen twine

2 bay leaves

1 teaspoon sea salt (adjust to taste)

¼ teaspoon freshly ground black pepper

1 tablespoon white or red miso paste

Note: For best results, use low-sodium vegetable broth to control salt levels, especially since miso is naturally salty.

Instructions

Soak the Cashews

Place raw cashews in a heatproof bowl and cover with boiling water. Let sit for at least 20 minutes (or up to 1 hour) to soften. Drain before using.

Sauté the Aromatics

In a large pot or Dutch oven, warm olive oil over medium-high heat. Add onion and garlic, stirring frequently until soft, fragrant, and lightly golden—about 6–8 minutes.

Cook the Mushrooms

Add sliced mushrooms and cook, stirring occasionally, until they release their moisture and begin to brown (5–7 minutes). Sprinkle flour over the mixture and stir constantly for 2 minutes to cook off the raw flour taste.

Deglaze and Simmer

Pour in ½ cup of the vegetable broth to lift any browned bits from the bottom. Add the remaining broth, thyme bundle, bay leaves, salt, and pepper. Bring to a gentle simmer, then reduce heat to low. Cover and cook for 10–15 minutes to meld flavors.

Blend the Cashew Cream

Drain soaked cashews and add to a high-speed blender with miso paste and ¾ cup fresh water. Blend on high until completely smooth and creamy—about 1–2 minutes.

Finish the Soup

Remove the pot from heat. Discard thyme bundle and bay leaves. Stir in the cashew cream until fully incorporated. Taste and adjust seasoning if needed.

Serve Warm

Ladle into bowls and enjoy immediately. Garnish with fresh thyme leaves, cracked pepper, or a drizzle of truffle oil for extra flair.

Serving Suggestions

Pair with crusty sourdough, garlic-rubbed toast, or flaky vegan biscuits. For a heartier meal, top with crispy roasted chickpeas, sautéed kale, or wild rice. A crisp green salad with lemon vinaigrette balances the soup’s richness perfectly. Serve with a glass of dry white wine or herbal tea like rosemary or sage.

Frequently Asked Questions

Can I make this nut-free?

Yes! Replace cashews with ½ cup raw sunflower seeds (soaked the same way) or ¾ cup canned full-fat coconut milk (add at the end, not blended).

Is it gluten-free?

Use a certified gluten-free flour blend (like Bob’s Red Mill 1:1) instead of all-purpose flour, and ensure your broth is GF.

Can I use other mushrooms?

Absolutely! Mix in shiitake, oyster, or porcini for deeper flavor. Just keep cremini as the base for texture and affordability.

How long does it keep?

Refrigerate for up to 4 days or freeze for 2–3 months. Reheat gently on the stove—avoid boiling to preserve creaminess.

Allergy Information

Contains: Tree nuts (cashews)

May contain: Gluten (from flour and broth—check labels)

Top 8 allergens: Free from dairy, eggs, soy (if miso is soy-free), fish, shellfish, wheat (if GF flour used)

Vegan & plant-based: Yes

Always verify labels on broth, miso, and flour if managing allergies.

Nutrition Facts

(Per serving, recipe serves 4)

Calories: 290

Protein: 8g

Fat: 20g (Saturated: 3g)

Carbohydrates: 22g

Fiber: 4g

Sugar: 6g

Sodium: 680mg (varies by broth and miso)

Values are estimates; actual nutrition depends on specific ingredients used.

10 Practical Tips for Thriving on a Vegan Diet

Prioritize Whole Foods: Base meals on vegetables, fruits, legumes, whole grains, nuts, and seeds—not just processed substitutes.

Supplement Wisely: Vitamin B12 is essential. Consider D3 (from lichen), omega-3s (algae oil), and iron if needed.

Batch-Cook Staples: Cook grains, beans, and sauces (like this soup!) ahead to simplify weeknight meals.

Read Labels Carefully: Hidden dairy, eggs, or honey appear in bread, pasta, sauces, and even “natural” snacks.

Embrace Healthy Fats: Avocados, olives, nuts, and seeds keep you full and support nutrient absorption.

Explore Global Cuisines: Indian, Thai, Ethiopian, and Middle Eastern dishes offer naturally vegan, flavorful options.

Don’t Fear Carbs: Whole grains and starchy veggies (sweet potatoes, squash) provide sustainable energy.

Hydrate + Fiber: Increase water intake as you boost fiber to avoid digestive discomfort.

Season Boldly: Use miso, nutritional yeast, smoked paprika, citrus, and herbs to add depth without animal products.

Be Kind to Yourself: Transitioning takes time. Progress > perfection. Celebrate your choices, not perfection.

This Vegan Cream of Mushroom Soup proves that plant-based eating can be both deeply nourishing and luxuriously satisfying. With its earthy aroma, velvety texture, and umami richness, it’s a bowl that warms you from the inside out—no dairy required. Whether you’re a longtime vegan or simply curious about meatless meals, this recipe is a testament to the power of simple ingredients, thoughtfully combined. So grab your pot, slice those mushrooms, and savor a spoonful of pure, plant-powered comfort.