Refreshed March 2026. Originally published 2021.
If you’re a mushroom lover (like me), you’re going to adore this Cream of Mushroom Soup. Thick, creamy, and full of flavour, it’s 100% plant-based, low in fat, and completely free of dairy or plant-based cream. Made with simple pantry ingredients, it’s budget-friendly, easy to prepare, and wonderfully comforting. We often enjoy it as an evening meal, topped with a sprinkling of golden pan-fried chickpeas and a couple of slices of fresh bread or toasted sourdough.
The inspiration for today’s post came from an article in this month’s Vegan Life magazine, entitled The Magic of Mushrooms. Dietician Yvonne O’Halloran highlights the incredible health-promoting benefits of mushrooms – and there are so many!
A Few of the Many Health Benefits of Eating Mushrooms…
🍄 While naturally low in calories, mushrooms are packed full of health-boosting vitamins, minerals and antioxidants. They are especially rich in B vitamins, copper and selenium.
🍄 They contain a powerful antioxidant called ergothioneine, which helps reduce inflammation in the body. (International Journal of Molecular Sciences 2017)
🍄 Mushrooms may help protect against Parkinson’s, Alzheimer’s, hypertension, stroke and cancer. They can also lower cholesterol, support the immune system and have anti-bacterial properties. (International Journal of Microbiology, 2015)
🍄 They help protect the liver, and have anti-diabetic, anti-viral and anti-microbial effects. (International Journal of Molecular Sciences, 2017)
🍄 Mushrooms contain beta glucans, known for their antioxidant, neuroprotective and anti-cancer properties. (International Journal of Microbiology 2015)
🍄 They’re excellent for gut health, as they provide prebiotic fibres like chitin, hemicellulose, mannans, beta-glucans, and xylans – all food for our healthy gut bacteria. (Bioactive Carbohydrates & Dietary Fibre Journal)
It was wonderful to hear just how beneficial mushrooms are for human health, especially since my family loves them! We eat mushrooms almost every day – in curries, chillis, burritos, tacos, pasta, noodle and rice dishes, and on top of toast.
In the Vegan Life article, there was a gorgeous photo of a mushroom soup, and it reminded me just how much I used to love this soup – Campbell’s Cream of Mushroom Soup was one of my childhood favourites. The photo didn’t come with a recipe, but it inspired me to head into the kitchen and experiment with making my own vegan version of that comforting classic.
I set out to make a soup that was thick and creamy, yet low in saturated fat, using simple, budget-friendly ingredients that are easy to find. It took me three attempts to get the texture and flavour just right, but I’m thrilled with the result – and I can’t wait for you to try it too!
Make It a More Filling Meal
While this soup is wonderfully creamy and comforting on its own, we most often enjoy it as an evening meal, topped with a sprinkle of Golden Pan-Fried Chickpeas.
The chickpeas add a lovely contrast in texture, along with an extra boost of nourishment. A bowl of soup provides around 11g of protein, and when you add the chickpea topper and a couple of slices of bread, that rises to roughly 25g – transforming it into a truly satisfying, nourishing meal.
For me, this is pure comfort food: delicious, filling, and packed full of nutrients that support our hearts, minds, and gut health. I hope you love it as much as I do!
Recipe Card
Cream of Mushroom Soup (Vegan)
Ingredients
- 2 TBSP vegan butter or dairy free spread (I use Flora Buttery or Vitalite)
- 1 medium brown onion finely diced
- 3 tsp minced garlic
- 500 g / 18 oz mushrooms sliced (I use chestnut / crimini)
- 1 tsp dried thyme
- 1 tsp dried tarragon
- 65 g / ½ cup whole wheat flour (or sub with plain (all purpose) flour)
- 480 g / 2 cups fortified soya milk
- 480 g / 2 cups freshly boiled water
- 3 tsp vegetable bouillon powder (I use Marigold; you can sub with a crumbled stock cube)
- ¼ tsp freshly cracked black pepper
- 2 TBSP fresh parsley finely chopped, optional for garnish
Instructions
- Melt the butter in a large saucepan over medium heat. Add the onions and garlic and cook for 4 minutes, until the onions soften.
- Add the sliced mushrooms, thyme and tarragon. Cook for 5 minutes, stirring occasionally, until the mushrooms start to brown and release their liquid.
- Whisk the flour and plant milk together in a jug until smooth, then pour into the pan.
- Add the freshly boiled water, vegetable bouillon power and black pepper to the pan and stir through. Bring to the boil, stirring continuously for 1 minute. Reduce the heat to low, partially cover with a lid, and simmer gently for 10 minutes, stirring regularly with a wooden spoon to prevent the soup from sticking to the bottom of the pan.
- Remove from the heat and let the soup cool for a couple of minutes (it will thicken slightly as it cools). Use a jug or immersion blender to blend the soup to your desired consistency.
- Taste and adjust the seasoning as needed. Garnish with chopped parsley and a few more cracks of freshly ground black pepper, if desired, and serve.
Notes
Nutritional Breakdown
N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables..
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If you make this Cream of Mushroom Soup, I’d love to hear your feedback and any suggestions for adaptations! You can drop your comments in the section below, and you can also connect with me on Instagram, Facebook, Pinterest. Tag your photos with #bitofthegoodstuff on social media – I always love seeing your creations! ❤️
With love,
Sharon xx