When I made the switch to vegetarian cooking, Campbell’s mushroom soup was a staple in my kitchen. It became my favorite sauce over burgers, in casseroles and for a satisfying cup of soup. But in my 20’s, I discovered I was allergic to dairy–not lactose intolerant as 30 to 50 million Americans are. For me, it’s the milk protein that messes with my gut. So I said goodbye to Campbell’s. But not to mushroom soup.
I found that I could still enjoy my old standby when I make it myself with whole food ingredients. And it’s still a quick and easy recipe to whip up. Plus it is low in fat with no cholesterol. A double win!
And here’s a quick health tip. Is eating soup healthy? You bet! A National Health and Nutrition Examination Survey of more than 20,000 Americans showed that soup eaters have better overall eating habits that included adequate protein, fiber, vitamins, minerals, and fewer calories and fat. If you want to lose weight, try starting your meal with a low calorie soup, one rich in vegetables. It will help to fill you up, so you don’t end up overeating on the other dishes. Plus you’re nourishing yourself with maximum nutrition to keep you living longer and feeling better!
CHEF’S NOTES: The chickpea flour is a wonderful way to thicken this soup. And soy milk adds to the creaminess. I haven’t made it with other plant-based milks, so I can’t guarantee the same results. But feel free to try it on your own.
Creamy Vegan Mushroom Soup
Ingredients
- ¼ cup onions finely chopped
- 2 cloves garlic minced
- 4 cups mushrooms chopped
- ¼ cup chickpea flour
- 1 cup soymilk
- 1 cup low-sodium vegetable broth
- ½ tsp coriander
- ½ tsp dried thyme
- Salt or salt substitute to taste
- Basil to taste
Instructions
- Saute’ onions and garlic in 3-4 tablespoons of water in a medium saucepan. Cook over medium-high heat. Add the mushrooms. Saute’ these until they are slightly tender. This should take about 3-4 minutes. Stir in the flour and cook to mix with the vegetables. The longer you cook the mixture, the browner it will become in color. Whisk in the soy milk until the soup is creamy with no lumps. Add the vegetable broth and seasonings; bring to a boil. Turn heat to medium-low, whisking gently as needed. Continue cooking until the soup thickens to desired consistency—about 7 to 10 minutes. Once the soup is thickened, remove from heat and serve. Leftovers can be stored in the refrigerator up to 4 days.
