There’s nothing quite like a warm bowl of creamy mushroom soup to soothe the soul. This recipe delivers all the rich, earthy flavor you love, but with a surprisingly healthy twist. We’re swapping out heavy cream for a silky-smooth puree of cauliflower and almond milk, creating a velvety, dairy-free soup that’s both light and deeply satisfying. It’s the perfect guilt-free indulgence for a cozy lunch or a light dinner.
Ingredients
• 1 ½ cups / 150g white mushrooms, diced
• 2 cups / 200g cauliflower florets
• ½ / 75g yellow onion, diced
• 1 ⅔ cup / 400mL unsweetened almond milk
• ½ tsp / 2.5mL extra virgin olive oil
• 1 tsp / 3g onion powder
• ¼ tsp / 1.5g rock salt, or to taste
• Freshly ground black pepper, to taste
Instructions
1. In a small saucepan, combine the almond milk, cauliflower florets, onion powder, salt, and a pinch of black pepper.
2. Bring the mixture to a boil over medium heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 8-10 minutes, or until the cauliflower is fork-tender.
3. Carefully transfer the hot cauliflower mixture to a blender or use an immersion blender to puree until completely smooth and creamy. Set aside.
4. In a separate, medium-sized saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
5. Add the diced mushrooms and cook, stirring occasionally, for about 8 minutes until they have released their moisture and started to brown.
6. Pour the pureed cauliflower cream into the saucepan with the sautéed mushrooms and onions. Stir everything together.
7. Bring the soup to a gentle simmer and cook for 10 minutes, allowing the flavors to meld together.
8. Taste and adjust seasoning if necessary. Serve hot and enjoy.
Nutritional Information
• (per serving)
• Calories: 185 kcal
• Carbohydrates: 12g
• Protein: 7g
• Fat: 13g
• Fiber: 5g
• Net Carbs: 7g
Pro Tips
• For a deeper, more complex flavor, use cremini (baby bella) mushrooms or a mix of wild mushrooms instead of white mushrooms.
• For easier cleanup, use an immersion blender directly in the saucepan to puree the cauliflower mixture in step 3.
• Garnish with fresh herbs like chopped parsley or thyme, a drizzle of truffle oil, or some reserved sautéed mushroom slices for an elegant finish.
• To thicken the soup further, allow it to simmer uncovered for an additional 5-10 minutes until it reaches your desired consistency.
FAQ
Q: What are the best mushrooms for this soup
A: While white mushrooms work well, you can achieve a deeper, earthier flavor by using cremini (baby bella) mushrooms. For an even richer taste, try a mix of wild mushrooms like shiitake, oyster, or porcini.
Q: Can I use a different non-dairy milk
A: Yes, you can substitute unsweetened almond milk with other unsweetened plant-based milks like soy, cashew, or oat milk. Keep in mind that this may slightly alter the final flavor and nutritional information of the soup.
Q: How do I store leftover mushroom soup
A: Allow the soup to cool completely, then store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
Q: How can I make this soup thicker
A: The easiest way to thicken the soup is to let it simmer uncovered for an extra 5-10 minutes after combining all the ingredients. This allows some of the excess liquid to evaporate, concentrating the flavors and creating a thicker consistency.
