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Cream of Mushroom Soup {dairy free}

November 10, 2018 by Erica 7 Comments

Cream of Mushroom Soup

Fully blended soup

Unblended soup

I love the earthy flavor of cooked mushrooms. Roasted, sautéed, grilled. They all lead to tasty goodness.

Here’s another way to harness the flavor and love of mushrooms—cream of mushroom soup. This version is dairy-free, however you can replace the cashew cream with yogurt or heavy cream if you’re good with dairy.

I use either cashew cream or cauliflower for the creamy base. The flavor is equally good in both, but for a slightly richer texture, use cashew cream. If you can’t eat nuts, then go with cauliflower.

For mushroom choice, I use crimini mushrooms most often, and they’re a good base if you want to mix in a few other varieties. Most mushrooms you’ll buy in store are the same variety (crimini, white, Portobello). The difference between each of them is their age: the younger mushrooms are lighter and the more mature mushrooms are darker. If you’re using wild mushrooms that you’ve foraged, I’m seriously jealous and this recipe works with any of those amazing mushrooms you found in the wild (that are not poisonous).

And lately, I don’t blend it unless I’m using it in another recipe that calls for cream of mushroom soup. So you can forgo the blending, or blend part of it so you have a thicker soup with a mix of mushrooms and shallots (or onions).

Cream of Mushroom Soup

Cream of Mushroom Soup

Print Recipe Pin Recipe
As featured in
Cooking for the Specific Carbohydrate Diet by Erica Kerwien - Comfy Belly
Cooking for the Specific Carbohydrate Diet
5 from 2 votes

Cream of Mushroom Soup {dairy free}

To make this nut-free, use cauliflower for the cream, or dairy-free yogurt. Use about half of a small head of cauliflower, or about 150 g. Steam it until tender, cool it, and then pulse it in a blender or food processor until creamy.
You can also replace the cashew cream with yogurt or heavy cream if you are ok with dairy.
If you like your soups a bit on the salty side,  add another 1/2 teaspoon of salt, for a total of 2 teaspoons. You can also start with 1 1/2 teaspoons, and add at the end. If you're adding cashew cream cheese or yogurt, you won't need as much salt because the tanginess will fill up the flavor.
I love serving this soup with an extra batch of sautéed mushrooms and broccoli, or use another vegetable that you like.
The wine can be removed if you prefer but it adds a great flavor to the soup.
I included both cashew cream and cashew cream cheese recipes below. I prefer the cashew cream cheese, but if you prefer a sweeter soup, go with the cashew cream recipe.
Servings: 4 servings
Calories: 192kcal

Ingredients

  • 3 tablespoons olive oil
  • 1 pound crimini mushrooms, sliced or chopped
  • 2 shallots peeled and chopped; or use a small sweet onion
  • 2 garlic cloves peeled and chopped
  • 3 cups vegetable broth or water
  • 3 tablespoons dry white wine optional
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon dried thyme or tarragon, optional
  • 1 cup cashew cream cheese or cashew cream if you prefer it less tangy; recipes below
US Customary - Metric

Instructions

  • Place a large stockpot on medium heat and add olive oil, mushrooms, shallots, and garlic.
  • Sauté the mixture for 10 minutes or until the moisture from the mushrooms is mostly cooked off. Toss in a pinch or two of salt.
  • Add the vegetable broth, wine, the rest of the salt, and thyme. Simmer for 5 to 10 minutes, turn the heat off, and add the cashews cream.
  • Let the soup cool for a few minutes if you're going to blend it partially or fully. If you want to blend all of it, let it cool enough so it's not too hot to handle and blend in batches.
  • Serve hot. Store leftovers in the refrigerator for a few days or freeze for a few months.

Nutrition

Calories: 192kcal | Carbohydrates: 9g | Protein: 4g | Fat: 11g | Saturated Fat: 2g | Sodium: 1585mg | Potassium: 402mg | Fiber: 2g | Sugar: 5g | Vitamin A: 375IU | Vitamin C: 4mg | Calcium: 11mg | Iron: 1mg

 

Print Recipe
As featured in
Cooking for the Specific Carbohydrate Diet by Erica Kerwien - Comfy Belly
Cooking for the Specific Carbohydrate Diet

Cashew Cream Cheese

Servings: 16 tablespoons
Calories: 45kcal

Equipment

  • High speed blender

Ingredients

  • 1 cup raw cashews, soaked in hot water for 10 minutes or room temperature water overnight
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/3 cup water, plus more as needed

Instructions

  • Add the cashews, lemon juice, and salt to a food processor. Add about 1/4 cup of water and blend until smooth. Add more water in small amounts until you have the desired consistency.
  • Use a spatula to scrape down the sides in between processing. If you prefer the cheese a bit thinner, add water gradually until it's at the thickness you prefer.
  • Store in the refrigerator for a week or so.

Nutrition

Calories: 45kcal | Carbohydrates: 3g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 74mg | Potassium: 55mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 3mg | Iron: 1mg

 

Print Recipe
As featured in
Cooking for the Specific Carbohydrate Diet by Erica Kerwien - Comfy Belly
Cooking for the Specific Carbohydrate Diet
5 from 2 votes

Cashew Cream

I use a food processor to make the cashew cream. You can also use a high speed blender. The goal is to process or blend the cashews until there are no bits of cashews left and it's as creamy as you can get it. 
Servings: 8 servings
Calories: 89kcal

Ingredients

  • 1 cup raw cashews
  • 3 cups hot water
US Customary - Metric

Instructions

  • Soak the cashews in 3 cups of hot water for 20 minutes.
  • Drain the cashews, saving 1 cup of the water.
  • Process or blend the cashews with 1 cup of the reserve water until creamy.

Nutrition

Calories: 89kcal | Carbohydrates: 5g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Sodium: 6mg | Potassium: 106mg | Fiber: 1g | Sugar: 1g | Calcium: 9mg | Iron: 1mg
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Filed Under: Dairy Free, Egg Free, Gluten-Free, Lactose Free, Low Carb | Keto, Low Sugar, Paleo, Plant-based, Quick & Easy, Soup, Specific Carbohydrate Diet (SCD), Vegetarian Tagged With: cashews, cauliflower, mushrooms

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Reader Interactions

Comments

  1. Pam

    September 23, 2019 at 1:24 pm

    I absolutely love your mushroom soup! I wanted to make an old favorite chicken dish which I used to make with canned soup. So this was a labor of love to make the soup first and then use it in the chicken dish…it was a favorite comfort food and now it can be again…MANY thanks for your genius!

    Reply
  2. Jen

    May 16, 2019 at 4:29 am

    5 stars
    I made this soup this morning – it’s so tasty! I also made your zucchini bread and I’m so impressed with both I’ve ordered your book! I’m Coeliac and Keto (Keto because I have CFS) and I just get along so well with your recipes, I love them and I’m so looking forward to receiving your book. Thank you for helping me to eat well and not be poorly xx

    Reply
    • Erica

      May 16, 2019 at 6:04 pm

      Thank you! All my books are low carb and perfect for keto which is why it was easy for my publisher to talk me into writing a keto book :). It’s also easy to convert my SCD baked goods to keto baked goods, and that’s what the book helps people do.

      Reply
  3. Susan Berman

    November 17, 2018 at 5:42 pm

    Mushroom soup is absolutely fantastic! So tasty. Made it with frozen cauliflower. Will definetly make this again and again all winter long. Enjoying every recipe of yours that I’ve tried. Thank you so much. I’m an SCD person.

    Reply
    • Erica

      November 17, 2018 at 6:02 pm

      Yay! So good to hear. Best wishes 🙂

      Reply
  4. Julia Pace

    November 11, 2018 at 12:59 pm

    How much hot water do you soak the cashews in?

    Reply
    • Erica

      November 11, 2018 at 1:10 pm

      3 cups 🙂

      Reply

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Measurement equivalents

1 tablespoon 3 teaspoons
1/4 cup 4 tablespoons
1 cup 8 ounces
1 teaspoon 5 ml
1 tablespoon 15 ml

Temperature conversions

Gas Mark Fahrenheit Celsius
  1/4  225  110
  1/2  250  130
    1  275  140
    2  300  150
    3  325  170
    4  350  180
    5  375  190
    6  400  200
    7  425  220
    8  450  230
    9  475  240

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I create recipes using simple, nutrient-dense ingredients, staying as close to the earth as possible.

One of my boys was diagnosed with Crohn’s, which inspired me to start Comfy Belly, and create recipes to share my love of good, healthy food. Read More →

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