Creamy Mushroom Soup (Vegan)

I used to LOVE canned mushroom soup (gag and pause for reaction). It's so much better for you to create a homemade soup that's prepared with love and fresh, simple, nourishing ingredients. This will require you to spend a little more time in your kitchen - but the results and benefits to your health are SO worth it.

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What's so wrong with most commercial canned soups? Cream of mushroom to be specific. Let's begin with the fact that YOU were not the one preparing or cooking it, therefore, you really have no idea what's gone into creating that soup. Rest assured that love was certainly not one of the ingredients. Now, let's move our attention to the ingredients list. It most likely contains a vegetable oil (canola, corn, soy). Unless specified organic, you can bet it's genetically modified. Then there's the issue of the added dairy as well as the MSG which hides under many different names like yeast extract, soy protein, autolyzed yeast and anything hydrolyzed (to name a few). Canned, processed food is usually very high in sodium. All of this screams INFLAMMATION to me. Lastly, there is nothing fresh, nutritive or vital about eating something canned like that. How could it possibly be good for your health? If you use google images and search "ingredients list for cream of mushroom soup" you will understand where I'm coming from...

I love adding mushrooms to my diet especially this time of year because they are so incredibly beneficial for our immune system. They are also anti-inflammatory and provide us with an abundance of antioxidants.

Creamy Mushroom Soup (Vegan)

Serves 4-6


3 tbsp olive oil, divided

2 lbs mushrooms, sliced (I like using a variety like cremini, enoki and shiitake)

3 onions, diced

1/2 bottle of red wine (optional)

4 cups veggie stock

1 cup cashew cream (see below)

1 tbsp fresh thyme

1 tbsp arrowroot starch

Salt and pepper to taste

Cashew Cream


2/3 raw cashews, soaked for 2 hours

1 cup filtered water


Blend until smooth and creamy.


  1. Place large soup pot over medium high heat with 2 tbsp olive oil. Add onions.
  2. Sauté onions until translucent - about 5 minutes. Remove cooked onions from pot and set aside temporarily.
  3. Add remaining olive oil and mushrooms to the same pot. Season with a small pinch of sea salt and pepper. Sauté until lightly browned. The mushrooms will release water so it may take a little time to get them to brown - be patient. Once mushrooms have browned, return onions to the pot.
  4. Pour in red wine and allow it to simmer. Continue to cook so that the moisture in the wine will evaporate. Do this until the wine has reduced by 2/3.
  5. Add veggie stock and bring to a simmer. Whisk in arrowroot starch.
  6. Add cashew cream and fresh thyme. If your soup is thicker than you'd like - simply add water little by little until you reach desired consistency.
  7. Taste carefully for salt and pepper and serve immediately.
  8. Serving option: I like adding cooked brown rice to my creamy mushroom soup to make it a hearty winter meal. You could also try adding cooked quinoa.

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