Vegan Cream of Mushroom Soup (grain-free)

Vegan Cream of Mushroom Soup (grain-free)

When we first met, Kevin knew he was sensitive to lactose but ate it anyways because he didn’t think there were any other options and had no familiarity with dairy-free recipes.

He had Parmesan on his pasta instead of nutritional yeast, shredded mozzarella on his pizza instead of vegan cheese, 1% cow’s milk in his cereal instead of almond milk, and endless bowls of cream of mushroom soup. No matter how aggressive his symptoms were; acne, stomach pains, headaches, sleepless nights, he continued to eat the thing that was hurting him. It was painful to watch. It wasn’t soon after we met that I convinced him to make the dairy-free switch his body so obviously needed.

Cream of Mushroom Soup (85)

One of the only things we couldn’t solve during the switch was a replacement for his beloved cream of mushroom soup. He yearned for that soup for a long time until I mastered the recipe a couple of years ago. It’s a great recipe but calls for a lot of flour. Like, copious amounts of it. I was still making it for Kevin but now that I’ve committed to living grain-free for awhile it meant that I couldn’t enjoy a bowl alongside him. Not cool.

Then I had this crazy idea. A crazy, marvelous, awfully fantastic idea… vegan, grain-free cream of mushroom soup.

Totally insane, right?

Given the success I had with my latest cauliflower soups, I figured cauliflower would give a good, thick consistency to this cream of mushroom soup. Boy was I right, it’s amazing. All the thickness of a cream soup with no powdered thickener. No starches, flours, or gums. Just whole food (dairy-free) goodness.

We like.

We like a lot.

To print, email or text this recipe, click here.

4.8 from 59 reviews
Classic Cream of Mushroom Soup (Vegan + Grain-free)
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free
Prep time: 
Cook time: 
Total time: 
Serves: 2
Vegan cream of mushroom soup made with a secret ingredient. Thickened without flours or starches, too!
  • 2 cups cauliflower florets
  • 1⅔ cup unsweetened original almond milk
  • 1 teaspoon onion powder
  • ¼ teaspoon Himalayan rock salt
  • Freshly ground pepper, to taste
  • ½ teaspoon extra-virgin olive oil
  • 1½ cups diced white mushrooms
  • ½ yellow onion, diced
  1. Place cauliflower, milk, onion powder, salt and pepper in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened. Then, puree using a food processor, immersion blender or blender.
  2. Meanwhile, add oil, mushrooms and onion to a medium-sized saucepan. Heat over high heat until onions are translucent and beginning to brown, about 8 minutes.
  3. Add pureed cauliflower mixture to sauteed mushrooms. Bring to a boil, cover and simmer for 10 minutes, until thickened.
  4. Serve immediately.

View nutrition information (once on page, scroll down)

Cream of Mushroom Soup (77)

I like white mushrooms in cream of mushroom soup, but you could experiment with all sorts. Make sure to dice them up nice and small for the perfect consistency!

While the cauliflower mixture is boiling, you can saute the onions and mushrooms. The browner, the better.

You’ll know when the cauliflower is done when the sides of the pot begin to have little pieces of cauliflower on them just like the picture shown on the right.

Puree the cauliflower mix, add it to the sauteed mushroom mix and stir. Place back on the heating element and cook until desired consistency is met. The longer you cook, the thicker it will be. We like ours really rich, so I simmered the soup for 10 minutes.

Serve as is, or with a side salad.

Oh man, this is so good. Authentically, amazingly good.

Whether you’re vegan, dairy-free, or just looking to add some variety into your meals, you’ll be hard-pressed to ever have the real thing again.

Other deliciously fantastic vegan soups on the web:

Comments | Leave Your Comment

  1. I made this last night but instead added nutritional yeast, oregano & thyme. I also did not sauté of the onions or mushrooms, i just threw them in the creamed cauliflower and let them cook for 10 minutes or so. It was oh so good! Thanks for the inspiration!!

  2. I will agree that this soup does taste very good! It however does not taste like cream of mushroom soup. I followed the recipe exactly and was surprised that it tasted like the best corn chowder iv ever tasted! So I do recommend trying this recipe as it is delicious! Just don’t expect to tasted cream of mushroom soup.

  3. Thanks for the great recipie. I grew up eating a lot of “hotdishes” made with cream of mushroom soup. I tried other recipies but the flavor was off. This is great, I added about 1/4 to 1/2 cup vegan sour cream per recipie.

  4. i JUST MADE IT AND i LOVED IT. Next time I will double the recipe so I can have leftovers for lunch. I used about 2 tablespoons of coconut oil instead and I cashew milk because my almond milk was vanilla flavored. None the less it was fabulous!!!

  5. First I just want to say thank you for sending me a lot of information on ketos.
    I, like you has hypothyroidism just discovered last month and intend to use food to improve or cure my condition. I am clueless what I am supposed to do now. What food I can and cant eat …. wonder you can shed some lights. :)
    thank you

    • You bet! Do you have my program, Fat Fueled? Tons of info in there about the types of foods to eat on keto, recipes, and how to support your thyroid!

  6. Came across this recipe and it sounds amazing! My only question is – is it good as a leftover? Your instructions say to serve immediately and I’m a “prep ahead because I work 80 hours a week” kind of person!

    • Thank you! I’m sure this soup would still be delicious if you prepped it ahead of time! You’ll probably just need to give it a good stir before serving since it may separate over time.

  7. This recipe looks amazing! I’m going to try it right now. However, 2 cups of cauliflower looks like too little to me! That’s just a couple of cauliflower florets. The recipe says it serves 2 people, does this mean 2 small servings? I live alone but I eat a lot, haha. If i double the recipe, would it be too much? Thanks!

    • My 2 cups came out to about 500 grams. My recipe video for Dairy Free Cream of Chicken Soup uses this recipe as a base. You can check out the video to get a good idea of how much the recipe makes. I think you could probably double it… You would have leftovers but leftovers rock! :)

  8. I just had to thank you for this recipe. I made it tonight, not for the first time, and it’s just so so authentically goood! Like you described above! I keep coming back to it whenever I want that creamy, hot, fill your stomach with healthy soup, fix! It’s so nourishing and hearty and light at the same time. Much gratitude for the simple and clean recipe.

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: