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Creamy Dairy-Free Mushroom Soup

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As a health conscious vegetarian and committed macro tracker, I value this recipe for its high protein and fibre content. I am always looking for innovative ways to consume more plant-based protein and fibre. As I strive to use up every fresh ingredient I purchase, I appreciate this recipe for its versatility – it is a practical way to use up leftover produce and herbs, and prevent food from going to waste. Also, making this mushroom soup at home keeps me from purchasing canned soups which are often high in sodium and preservatives.

Highlights of making this recipe as written here include:

  • The ingredients are easy to locate in most grocery stores and markets and they are inexpensive.
  • Very little hands-on time is required in preparing this recipe and this soup is ready to serve in less than 45 minutes.
  • Clean-up is quick and easy and the majority of the dishes created while preparing this recipe can be washed while the soup is simmering.
  • Leftover soup keeps well in the refrigerator in a tightly sealed container for up to five days; the lower, back portion of the refrigerator is ideal for storage as this is likely the coolest area. Leftovers can be reheated in the microwave which produces a taste and texture very similar to the freshly made soup.

This recipe creates a hearty and filling soup that eats like a meal and is full of vitamins, minerals, protein and fibre. With a thick and creamy texture and rich flavor, it is hard to believe that this soup is low in both fat and calories (macro trackers rejoice!). This soup is lower in sodium than many commercial soups as the fresh, aromatic ingredients that it contains (including onions, garlic and cilantro) contribute to this soup’s delicious flavour.

While this recipe was developed using some of my favourite foods as ingredients (mushroom, onions and cilantro), I have tried many different versions of this basic recipe over the years. I would recommend that individuals alter this recipe to suit their personal tastes or to use-up produce that may go to waste in their kitchens. I would suggest making the recipe as written first and only substituting a single ingredient at a time thereafter to ensure that the final product maintains its initial qualities. Some suggestions include:

  • Use celery stalks or cauliflower stems in place of broccoli stems.
  • Use a variety of fresh herbs in place of cilantro, such as thyme or basil.
  • Use a variety of mushrooms in place of (or in addition to) white button mushrooms, such as cremini or shitake. Roasted or raw cauliflower may also be used to substitute half of the mushrooms in this recipe.
  • Use other soft coloured beans in place of white kidney beans such as lima, navy, pinto beans or fava beans.
  • Use whichever non-dairy beverage that is preferred (such as nut, soy or rice milk) but ensure that the beverage is unflavoured and unsweetened. Regular cow’s milk could also be used if the flavour is preferred, though this will add a subtle sweet flavour to the soup.

 

Making this soup (or one of the varieties suggested above) is an easy way to include fresh vegetables in your diet. If altering this recipe from its initial state, ensure you adjust the final products calories and macronutrients appropriately for accurate food logging. Bon Appetite, and happy macro tracking!

Macros per 1 Cup Serving

Calories: 266
Protein: 16 g
Fat: 3 g
Carbohydrates: 39 g
Sugar: 3 g
Fibre: 16 g

 

Print Recipe
Creamy Dairy-Free Mushroom Soup
Bowl of beans
Prep Time 20 minutes
Cook Time 20 minutes
Servings
cups
Ingredients
Prep Time 20 minutes
Cook Time 20 minutes
Servings
cups
Ingredients
Bowl of beans
Instructions
  1. In a large frying pan with deep sides, heat the oil on medium. Add broccoli stems, onion and salt. Sauté, stirring often, until stems begin to soften and onions have started to caramelize (about 5-7 minutes).
  2. Add garlic, mushrooms and cilantro and sauté until mushrooms are tender (about 2-5 minutes).
  3. Add kidney beans and bring to a boil. Reduce to a simmer, cover pot, and cook for 10 minutes. Add dairy-free beverage and heat through.
  4. Remove from heat. With an immersion blender, purée until smooth.
    Fresh Parsley
Virginia Clough

Virginia Clough, RD

As a dietitian, I love all things food - be it cooking (experimenting with flavours to create new recipes and altering classic recipes to improve their nutritional profile), reading nutrition related articles or enjoying nutritious and delicious foods. I hope that you enjoy your visit, and find some helpful tips worth sharing!