Recipe: Vegan Mushroom Soup

Mushroom soup is a common starter in many western and fusion restaurants, but have you ever wondered if you could make it entirely plant-based?

Most non-vegan mushroom soups use heavy cream and dairy products. In this recipe, we will teach you how to avoid using dairy by using a simple trick with cashew nuts.

Benefits of Mushroom Soup

Mushroom Soup is made of the following ingredients:

• Garlic: Regulates blood pressure and cholesterol

• Olive oil: Similar benefits to basil, with the added benefit of Omega-3 which protects the brain

• Onion: Regulates blood sugar, improves digestion and bone density

• Potatoes: Packed with nutrients, anti-oxidants, and blood sugar regulating properties, this gluten-free tuber keeps you feeling full for longer

• Cashews: Good for managing type-2 diabetes, may also help in weight loss

• Black pepper: Combos with potatoes to regulate blood sugar, may also protect the brain from Alzheimer’s and dementia

• Mushrooms: Prevents cancer, protects the brain, and is a good source of Vitamin D

Ingredients for Mushroom Soup

• 4 cups vegetable stock

• 220g  mushrooms

• 1 yellow onion

• 2 cloves of garlic

• ½ a potato

• ¼ cup cashews

• ¼ cup water

• Olive oil

• Salt and pepper

Tools for Mushroom Soup

• 1 pot

• 1 blender

Preparing the Mushroom Soup

• Clean the mushrooms with paper towel, then separate the stalk and caps of mushrooms and dice the mushrooms

• Leave aside some mushrooms for later

• Finely dice the onion and garlic

• Dice the potatoes, add it into a bowl of cold water and drain to remove excess starch

Preparing the Cashew Cream

• In a blender: pour in a quarter cup of cashews, 3 tablespoons of olive oil, quarter cup of water, 2 teaspoons of salt and a dash of pepper

• Blend until the mixture is fine and creamy

Cooking the Mushroom Soup

• In medium-high heat, heat up a pot and add 3 tablespoons of olive oil

• Saute the onion and garlic until golden

• Add in the potatoes and mushrooms and stir.

• Season with salt and pepper to taste

• Once the potatoes and onions brown, deglaze with vegetable stock

• Simmer on medium heat for 10 minutes

• Add the previously blended cashew cream into the pot and stir until the color is consistent

• Pour the soup mixture into a blender and blend again until smooth

• In the same pot, add in 3 tablespoons of olive oil, and the mushrooms that were set aside

• Saute the mushrooms for a few minutes, before adding back the soup mixture from the blender

• Serve it in a bowl with a drizzle of olive oil, and season to taste with salt and pepper

Storage

The soup can be kept in the freezer for 2-3 months

Serving

• Mushroom soup is usually served as a starter, or with garlic bread

• You can get creative and turn this recipe into a pasta sauce, or a base for other types of stew

Sources:

• Healthline: 7 Health and Nutrition Benefits of Potatoes

• Healthline: Are Cashews Good for You? Nutrition, Benefits, and Downsides

• Healthline: 11 Science-Backed Health Benefits of Black Pepper

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