Ready in just 30 minutes, this creamy vegan mushroom soup is a fantastic nutritious meal to make when you’re in a hurry. It can also utilize some of the leftover veggies in your fridge, which is a huge bonus!

Mushrooms

Two types of mushroom are used in this soup. The traditional button mushroom, as well as shiitake mushrooms. Button mushrooms, cheap and accessible, contain antioxidants as well anti-inflammatory properties. Mushrooms in general have potential benefit in individuals with cardiovascular disease. They have been found to “inhibit cellular processes, such as adhesion molecule expression and ultimate binding of monocytes to the endothelium under pro-inflammatory conditions, like cardiovascular disease” (aka can protect against cardiovascular disease). To maximize nutritional value within the mushroom, it is recommended to cook via steaming for up to 3 minutes.

Quinoa

Quinoa is one of the main ingredients in this soup. When cooked and blended it turns into a delicious creamy texture. If eating a plant-based diet, the body requires amino acids from an assortment of grains, vegetables, legumes etc. to come together to form a complete protein. Quinoa, interestingly, is a unique seed in that it is a complete protein in and of itself. There are a few other plant-based, complete protein sources like hemp seeds, chia seeds and buckwheat (to name just a few).

Vegetable

In the original recipe, 6 cups of asparagus was used to add both nutritional value and flavour. Interestingly, the asparagus did not have a really strong flavour, as anticipated. Instead, it offers a gentle background flavour. This was a pleasant finding as eating an entire bowl of strong asparagus-flavoured soup would only appeal to a few of us! Feel free to add whatever vegetables you have in your fridge, like broccoli or grated carrots. Remember to let our coconut community know how each turned out!

Bouillon

If you use liquid bouillon, simply substitute the 6 cups of water for 6 cups of bouillon. Depending on the sodium content in the bouillon you use, more or less salt may be needed to maximize the various flavours. Add the salt slowly and taste test as you go.
Salt Tip: if the flavour feels “empty” at the beginning or doesn’t seem to “hang on” after taking a bite, it probably needs more salt.

Creamy Vegan Mushroom Soup

A thick, creamy and filling soup that will fill any belly. Customize it by using whatever vegetables your fridge has to offer!

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Prep Time 30 minutes mins

Servings: 10

Course: Main Course

Cuisine: American

Ingredients Equipment Method

Ingredients

  

• 1½ cups dry quinoa
• 2 cubes mushroom bouillon or vegetable
• 6 cups water
• 6 cups asparagus or other vegetable like broccoli, diced
• 2 red onion diced
• 2 tsp garlic minced
• 2 tbsp heat stable oil i.e. avocado, extra virgin olive
• 114 g button mushrooms largely diced
• 114 g shiitake mushrooms largely diced
• 1½ tsp ground pepper
• 1½ tsp kosher salt
• 1 tbsp ginger finely diced
• 400 ml coconut milk full fat (or regular milk/cream)

Toppings

• Green Onion

Equipment

• Immersion blender
• Stove

Method

 

1. In a large pot, combine quinoa, bouillon and water in a pot and bring to a boil. Once it has come to a boil, add your vegetable of choice (asparagus or broccoli etc).
2. Dice onions, mince garlic and sauté in oil in a large pan.
3. Dice mushrooms and add to onion mixture
4. Add more water to the quinoa pot, if necessary. Once it is fully cooked, use an immersion blender to purée it into a creamy texture.
5. Once cooked, add the mushroom and onion mixture into the quinoa pot, along with all other ingredients. If needed, add more water until the soup reaches your preferred thickness.
6. Top with green onion or fresh herbs

Bon appétit!