Creamy WFPB Oil-Free Mushroom Soup Made Easy: Boil & Blend!

A cup of creamy WFPB oil-free mushroom soup with crackers (I like flax-oat crackers) is the perfect way to relax after a tiring and brisk day out in the cold. This recipe is quick, simple, affordable, and uses only science-backed healthy vegan and gluten-free ingredients.

Recipe Overview – Creamy WFPB Oil-Free Mushroom Soup

Never Miss A Thing!

Subscribe to the free weekly newsletter on Substack!

Allergies & Dietary Restriction Friendly

As usual, all the recipes are allergy-friendly and Top 8/9 Allergy Free:
no dairy, no eggs, no wheat, no gluten, no nuts, no tree nuts, no shellfish, no seafood, no soy, no added salt added, no added oil, no added sugars, no coconut. (All recipes are also vegan unless that wasn’t obvious).
Using only minimally processed and healing foods, from scratch.

Why So Restrictive?

All of the recipes I design are made to be accessible to as many people as possible. Many people have food allergies (220 million worldwide) or dietary restrictions (17.1% of U.S. adults). And many more people (1.7 billion worldwide) are also currently suffering from non-communicable diseases like heart disease, diabetes, cancer, and many others which are responsible for 74% of all deaths.

So these recipes are all made to heal, especially those who already need of healing, and don’t add more than the minimum to get the most flavor. One of the most important rules of cooking is that it’s always easier to add an ingredient to a dish than to remove one that you’ve already added.

Why Dry Spices and Powdered Ingredients?

With accessibility comes cost and availability. I wanted to design the items so even low-income or people living in food deserts can still eat healthy healing meals so I’ve used the most affordable, common, and convenient ingredients I can find in my area, but feel free to use fresh, frozen, or whatever works for you—most scientific studies are done with powdered/dehydrated foods since they can fit in a pill; so any kind of veggie, fruit, or herb is better than nothing. Try the conversion for common dry/fresh ingredients tables if you’re using different from what’s written in the recipe.

Short Recipe Video – Creamy WFPB Oil-Free Mushroom Soup

The Menu for Creamy WFPB Oil-Free Mushroom Soup

Are you looking for some non-alcoholic WFPB Beverages for holiday cheer?
❄️❄️🌱
Looking for some of the most recent dinner recipes?

• Unstuffed Peppers Casserole – Easy One Pot Stovetop Recipe
• Jalapeño Ched Cornbread: Your New Favorite Stovetop Cornbread For Dunking
• Easy Creamy Tomato Basil Soup: Boil & Blend for a Tasty, Satisfying Brunch
• Boil & Blend Taco Soup: Your New Go-To Tuesday Recipe!
• Low-GI Simmer & Serve Scalloped Potatoes on the Stovetop

How about dessert?

• Indulge in Dark Cherry Clafoutis: Quick and Easy One-Pot Dessert
• Sunbutter Raisin Cookie Drops – Simple & Tasty
• Savory Stovetop Cornbread: Comfort Food Made Simple!
• Cinnamon Apple-Raisin Rolls: Fast and Full of Festive Flavor
• Stovetop Banana Cream Hand Pies & Cookies with a Graham Crust

Detailed Directions for Boil & Blend Creamy Mushroom Soup

Note: If you’re not using a spice grinder or blender then you will need oat flour and ground spices.

Jump to Recipe Card

1. Slice and dry sautee your sliced mushrooms in a pot on high to medium-high heat until they start to color, flipping as needed. Add your onions and minced mushrooms (minced mushrooms only if you don’t have a blender for the soup) and cook until the mushrooms and onions are caramelized (golden brown; deglaze with extra cider vinegar as needed for more flavor).If you cook the onions first the mushrooms will steam and not always brown correctly.
   Deglaze with apple cider vinegar as needed (this will season and flavor the mushrooms and onions with a taste you’d get from using salt)
2. You can just dump it all here, or add all the dry ingredients except for the oat flour and cook on low until fragrant for more depth of flavor. Now add the seed butter and oat flour and mix well then add the vinegar, mix well, and add all the water while mixing. Cook on high heat until it boils.
3. Bring to a boil then turn the heat to low and simmer for 5 to 10 minutes. Now blend a portion of it either in the pot with an immersion blender (on low/controlled if you still want chunks), or you can also take out a cup or two and blend it in a blender (just make sure it’s not too hot for your blender container). f you want it smooth then blend it all very well at once or in batches. Garnish with fresh green spring onions and parsley.

Why This Recipe for Creamy Mushroom Soup?

I love a creamy mushroom soup! Not only because as a kid I would stuff a bowl of it full of crackers until it becomes neither soup or solid, kind of like a marshland. On occasion I would skip the crackers and have a few pierogies in it, like dumplings!

Home made fresh, or even from a can with a tweak or two, mushroom soup was always a great warming soup growing up, but it was also so much more because you could use it as a base for so almost anything!

To use this mushroom soup as base the same thing (just omit the sage, cardamom, and tarragon) and you have a great base for anything from pasta and risotto to gravies and even pot pies! See the Pro tips for more ideas.

Have ideas for recipes or feedback? Let me know in the comments or connect with me on substack or Instagram!

Blending Without a Spice/Coffee Grinder

If you have oat flour then you don’t need to use a blender or grinder.

You can use any type of blender, just blend everything for the Mornay sauce and then follow the regular directions.

If you want you can try to use your stick blender to blend the oats, like in the video below, but I recommend just blending it with liquid and your stick blender or other blender or food processor.

⭐The Full Creamy Mushroom Soup Recipe⭐

Creamy WFPB Oil-Free Mushroom Soup

Chef Rob

WFPB Ⓥ Mushroom soup made with science-backed healthy healing ingredients.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 20 minutes mins

Total Time 25 minutes mins

Course Appetizer, Dinner, Lunch, Side Dish, Soup

Cuisine French

Servings 4 people

Equipment

• 1 Pot
• 1 Spice / Coffee Grinder
• 1 Knife

Ingredients

  

• 1 cup button mushrooms sliced, (this is the minimum amount needed)
• 2 tbsp button mushrooms minced, omit if you are blending the soup
• ⅛ tsp cardamom optional
• ¼ tsp sage optional
• ⅛ tsp tarragon optional
• ¼ tsp marjoram recommended, but optional
• ¹/16 tsp celery seeds
• ¹/16 tsp thyme optional
• 2 tsp onion powder or 2 cups fresh onions
• 2 tsp garlic granulated or 4 cloves fresh
• 1.5 tbsp seed butter (sunflower seed butter)
• 3 tbsp oats flour
• 2 tbsp white wine vinegar
• 3 tbsp apple cider vinegar
• 3 cups water or more as needed

GARNISH

• ¼ cup green onions minced
• 1 tsp parsley minced or 1 tbsp fresh

Instructions

 

• Dry sautee your sliced mushrooms in your pot on medium to high to medium-high heat until they start to color. Add your onions and minced mushrooms and cook until the mushrooms and onions are caramelized (golden brown; deglaze with extra cider vinegar as needed for more flavor).
  
• Simply mix all the ground dry ingredients with 1 cup of the water. Then add everything to the pot, mix well, and bring to a boil.
  
• Once the soup is boiling then lower the heat to a simmer (very low) for 5 to 10 minutes. Now blend a portion of it, either right inside of the pot with an immersion blender, or you can also take out a cup or two and blend it in a blender (just make sure it's not too hot for your blender container). Stir all of the soup well and garnish with fresh green spring onions and parsley.
  

Video

Notes

• If you want a smooth mushroom soup without chunks then simply blend all of the soup with your blending device until it’s silky smooth.
• If you want it smooth, but with whole slices of mushroom then just reserve half of the mushrooms after dry sauteeing them.

Keyword affordable vegan recipes, boil & blend, cheap vegan recipes, corn free, dairy free, fall soup, home made, no added salt, no oil, no oil free, soup, vegan comfort food, wfpb, wfpbno, wfpbnosos, wheat free, whole food plant based, winter soup

🧂If you absolutely must add salt or sugar then try to add them to taste, to the top of the food, so you use less, and add in small amounts and only after tasting before adding any more. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready. (Use a finer ground salt as it will taste saltier.)

After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice and be surprised by the natural sugars and sodium in foods, check out the great article, and subscribe to, Michael Corthell on Substack.

If you get value from my recipes and writings then please consider buying me a coffee. Thank you!

💡Protips💡

Suntan Your Mushrooms For Maximum Vitamin D

I’ve mentioned it before, but simply putting your mushroom, stem side-up, in the sun for 30 minutes or more can increase the daily value of vitamin D in mushrooms from 0% to 100%! You can even do this days in advance. Read more about Maximizing mushrooms in the Butterflied Mushroom Cacciatore recipe.

Saute Your Mushrooms

Cooking on high heat while flipping, then stiring, often, and deglazing (I always deglaze with apple cider vinegar to add more flavor) to get perfect and golden mushroom slices.

Smooth or Chunky

• For a smooth mushroom soup then blend everything well, usually right in the pot. If you want it chunky then blend a portion in a smaller container.
• Want it even chunkier? Use bigger slices or quarters of mushrooms or even reserve some of the sauteed mushrooms, from just before you add the onions, and add them back in after blending for a mushroom-packed soup! You can also use more than 1 cup of mushrooms.

Substitutes

Mushrooms

• Any type of mushroom will work. I like button mushrooms because they are cheap, common, and have so many healthy and disease-fighting properties.

Spices

• The sage, cardamom, and tarragon are used primarily to mimic the warming musky effect of a truffle oil. Omit them if you like. The marjoram is highly recommended to give it a slightly sweet and fragrant background flavor. The thyme will make it more earthy and meaty, for lack of a better word.

Oats

• You can use any flour you like here, I use gluten-free oats because they are healthy and cheap, but whole wheat or even (brown) rice flour would work, although it would not be as creamy.

Don’t Stop At Soup: Mushroom soup as a base

Mushroom soup is an amazing base that can become another soup, or many different base sauces from everything from risotto and green bean casserole‘s to stroganoff, mac & cheese, or scalloped potatoes!

I suggest omitting the sage, cardamom, and tarragon. I also don’t use as much water and or reduce the soup so it’s even thicker! That way I can add more water if I need, and otherwise it’s very rich and can go a long way.

Here are some other dishes that work well with mushroom soup as a base: mushroom gravy & fries; Not-Chicken Parmesan with mushroom stroganoff; Spinach & Ricotta Cannelloni with mushroom sauce (reduced/thick soup); Meatloaf with mushroom soup gravy; Creamy Split Pea Alfredo with a mushroom soup base; Pumpkin & Sage Ravioli in a mushroom soup sauce; really there is so much more and only scratches the surface. Reach out if you want more ideas.

Blenders, Food Processors, and Immersion Blenders

If you have (oat) flour and ground spices then you don’t need a grinder, blender, or food processor. Otherwise, just make sure the soup isn’t too hot for your container (like a glass blender jar that might explode or a plastic that might melt) or too hot for the blending motor (some emmersion (stick) blenders will burn out or melt the insides if the liquid is too hot.

Nutrition Facts Table – Creamy WFPB Mushroom Soup

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments below or on substack.

Stay healthy and nourished! Happy cooking!

Chef Robert Leigh

Creamy WFPB Oil-Free Mushroom Soup Made Easy: Boil & Blend!