Creamy vegan mushroom soup (Stove or Instant pot)

Creamy vegan mushroom soup – replenish your vitamin D levels during the cold snap with this simple mushroom soup that’s free from dairy.

I’m not a huge fan of mushrooms but there’s something about creamy vegan mushroom soup that seems to captivate me each and everytime. Growing up in a Caribbean household mushrooms weren’t something we embraced at all.  However, whenever I’m in need of a vitamin D boost, especially during the harsh winter months or run up to the fall I turn to this delicious, warm and comforting soup.

Unlike the canned cream of mushroom soup that is found in supermarkets, my version is clean and lean. What I mean by that is there isn’t any additives, fillers or preservatives. Only ingredients that are classified as nourishing for the body and that will optimise good health. 

The soup thickens quite nicely on it’s own so there is no need to include any thickener i.e flour, starch. I always try to avoid adding any of these even if tapioca starch is a much preferred choice by many health enthusiasts. If you don’t need to use it then don’t do it.

Why you should make this mushroom soup

• While you might not go crazy for creamy mushroom soup, the health properties should be convincing enough to try it at least once.
• Don’t be fooled by the dark hue (I used a large quantity of mushrooms). Mushroom soup is low fat/carb and perfect for a weightloss diet
• The coconut milk gives a lovely creamy almost velvet type texture that’s so heavenly.

Ingredients of making vegan mushroom soup

• Mushrooms
• Coconut milk
• Vegetable stock
• Onion
• Garlic
• Thyme
• Black pepper
• Pink salt
• Dairy free butter
• Coconut oil

The health benefits of mushrooms

Mushrooms are a great source of vitamin D something that is procured in large doses from sunlight. Vitamin D is fortified by the skin, it goes through several chemical changes before turned into a hormone.

We need vitamin D to help keep bones strong and healthy, not only for the skeletal system but also to absorb other minerals such as phosphorus and calcium these minerals play a crucial role in bone development.

While the best source of vitamin D is derived from a moderate source of sunlight, living in colder climates or countries where seasonal changes result in cold weather can present as a problem to obtain a healthy dose of vitamin D.

Taking supplements such as cod liver oil or vitamin D3 are great alternatives, but if you’re like me, you’ll probably be curious to know what the best source of vitamin D is available in the form of food. Well…….drum roll………introducing mushrooms. Mushrooms are by far one of the best ways to eat your way to good bone health throughout the winter.

Black/Asian people are more likely to suffer from low levels of vitamin D during the wintertime, so it is crucial to ensure levels stay constant during the cold snap. A deficiency in vitamin D may lead to weakening of the bones i.e osteoporosis, brittle bones.

How to make vegan mushroom soup

• Make sure to thoroughly wash the mushrooms via a colander to make sure all the debris has gone then set aside
• Melt the coconut oil and dairy free butter over medium heat in a saucepan and saute the garlic and onions until transparent. (picture 1)
• Incorporate the mushrooms with the garlic and onions, stir gently and cook the mushrooms for 5 minutes. The mushrooms will begin to shrink  in volume as they start to cook during the given time. (picture 2-3)
• Season with thyme, black pepper and pink salt to taste. (picture 4)

• Pour in the vegetable stock and stir the entire contents, then finally pour in the coconut milk. (picture 5)
• Bring the soup mixture to the boil then reduce and simmer for 5 minutes.
• Puree the soup (in batches if necessary) in a blender until smooth. (picture 6)
• Return the ready made soup to the pot if additional warmth is required.
• Serve accordingly with optional gluten free bread or alone.

Notes and tips for making vegan mushroom soup

• You can use any mushroom to make the soup as long as it’s edible so shitake, chestnut, portobello, crimini, wild mushrooms, porcini. oyster etc… are all suitable
• Make sure the mushroom are washed thoroughly – the lightly scrubbed them and rinsed them several times via a colander. It’s not uncommon to find debris/dirt still on the mushrooms.
• The mushrooms will seem like A LOT especially then they have been sliced BUT…. keep in mind that they will wilt and reduce in volume so stick with the recommended amount for best results.
• Feel free to add some cauliflower, broccoli, carrots, spinach to bulk up the soup some more.
• Use a large saucepan, preferably non stick to saute as well as cook the mushrooms to limit clean up.
• Use an immersion stick blender, food processor or blender to puree the mushrooms into soup.

Frequently Asked Questions

Can I make this recipe without using coconut milk

Yes, if you don’t care to use coconut milk. Use almond milk, a handful of cashew or simply make the soup with only vegetable stock.

Does the soup have a taste of coconut milk

Contrary to belief, I can promise you won’t be able to taste any coconut flavour

Can I freeze the mushroom soup

Yes, it is freezer friendly

Instant pot version of vegan mushroom soup

• Turn on the instant pot and select “saute”
• When the inner pot is hot add the coconut oil and butter then proceed to saute the onion and garlic until translucent
• Add the mushrooms and sprinkle in the black pepper, thyme and salt to taste. Keep stirring to the until the mushroom begin to shrink in volume and darken.
• Pour in the coconut milk and vegetable stock then stir
• Cancel the “saute” setting
• Place the lid on the pressure cooker and set the steam release knob to the “sealing” position
• Press the “pressure cook” button and adjust the +/- to 5 minutes (it will take several minutes to reach maximum pressure)
• Once cooked leave the lid on and allow to pressure to release for 10 minutes before turning the knob to “venting” to rid any excess build up of pressure
• Use and immersion stick blender, food processor or blender to puree the mushrooms to soup,

More soup recipes you may like

Carrot turmeric soup

Squash and sweet potato soup

Roasted red pepper tomato soup

Vegan pea soup

Carrot and red lentil soup

Creamy vegan mushroom soup

★★★★★

5 from 2 reviews

Creamy vegan mushroom soup is great to consume during those harsh winter months, its filling and low fat/carb and tasty too.

• Author: Charla
• Prep Time: 10 mins
• Cook Time: 15 mins
• Total Time: 25 mins
• Yield: 2-4 1x
• Category: Soup
• Cuisine: British, American

Scale 1x2x3x

Ingredients

• 1lb of mushrooms (any variations will work!)
• 3 garlic cloves, chopped.
• 1 small onion, chopped
• 2 sprigs of thyme (stem removed or 2 tsp of dried)
• 1 tsp of black pepper
• 1 cup of vegetable stock (see link in post)
• 1 cup of coconut milk
• 2 tbsp of coconut oil
• 2 tbsp of dairy free butter
• Himalayan pink salt to taste

Instructions

1. Make sure to thoroughly wash the mushrooms via a colander to make sure all the debris has gone then set aside
2. Melt the coconut oil and dairy free butter over medium heat in a saucepan and saute the garlic and onions until transparent.
3. Incorporate the mushrooms with the garlic and onions, stir gently and cook the mushrooms for 5 minutes. The mushrooms will begin to shrink  in volume as they start to cook during the given time.
4. Season with thyme, black pepper and pink salt to taste.
5. Pour in the vegetable stock and stir the entire contents, then finally pour in the coconut milk.
6. Bring the soup mixture to the boil then reduce and simmer for 5 minutes.
7. Puree the soup (in batches if necessary) in a blender until smooth.
8. Return the ready made soup to the pot if additional warmth is required.
9. Serve accordingly with optional gluten free bread or alone.

Notes

• You can use any mushroom to make the soup as long as it’s edible so shitake, chestnut, portobello, crimini, wild mushrooms, porcini. oyster etc… are all suitable
• Make sure the mushroom are washed thoroughly – the lightly scrubbed them and rinsed them several times via a colander. It’s not uncommon to find debris/dirt still on the mushrooms.
• The mushrooms will seem like A LOT especially then they have been sliced BUT…. keep in mind that they will wilt and reduce in volume so stick with the recommended amount for best results.
• Feel free to add some cauliflower, broccoli, carrots, spinach to bulk up the soup some more.
• Use a large saucepan, preferably non stick to saute as well as cook the mushrooms to limit clean up.
• Use an immersion stick blender, food processor or blender to puree the mushrooms into soup.

Nutrition

• Calories: 246
• Fat: 22g
• Carbohydrates: 11g
• Fiber: 2g
• Protein: 5g

Keywords: mushrooms, coconut milk, winter, vegan, low carb