Cream of Mushroom Soup Recipe | Mushroom Recipe

Whole Food Plant Based Diet Recipes

Thu Apr 23, 2020

Vegan Mushroom Soup

Cream of Mushroom soup is a super healthy recipe, yet unbelievably drool-worthy!

Whole Food Plant Based Cream of Mushroom Soup Recipe

Course: Breakfast, Soups
Cuisine: Italian Recipe, French Recipe, American Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2 people

INGREDIENTS

  1. 1 packet / 200g White Button Mushrooms
  2. 1 Onion
  3. 5 cloves Garlic
  4. 1 tsp Black Pepper Powder
  5. Juice of 1 Lemon
  6. 2 tbsp Almonds Soaked overnight or at least for 5 hours
  7. 2 tsp Miso Paste
  8. 2 sprigs Spring Onions

INSTRUCTIONS

  1. Wash and chop white button mushrooms in half. Take chopped mushrooms in a vessel 1 cup water and cook with a closed lid.
  2. While the mushrooms are being cooked, peel and crush garlic. Keep aside for ten minutes. After ten minutes, add crushed garlic to the boiling mushrooms.
  3. Once cooked, drain mushroom soup stock and keep aside to mix back later. Spread mushrooms on a plate to cool off.
  4. Once mushrooms are cool, blend them in a high powered blender along with pepper powder, soaked almonds, and miso paste to a smooth paste. Mix back with mushroom soup stock.
  5. Peel and chop spring onions into small pieces. Garnish cream of mushroom soup with lemon juice and chopped spring onions. Serve fresh!

Nutrition Science Highlights for WFPB Cream of Mushroom Soup Recipe

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why not dairy? Most Cream of Mushroom Soup recipes call for milk, butter, or cream to be added. Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!
  3. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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