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.

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4.8 from 76 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.

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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:

Struggling to lose weight


  1. Wow this looks so incredible, and it is so brilliant!! I love cream of mushroom soup, but the dairy definitely takes its toll, can’t wait to try this one!!! And thank you for the mention, I am so honored!! :)

    • Thanks Alissa! Your soup looked too good to pass up, my goodness. Have a great weekend!

    • Hi Natalie – thanks a bunch! It sure was yummy to eat! Have a great weekend :)

    • Face plant? Nice. I’d do a canon ball… always liked doing those when I was a kid. Have a great weekend, Jo :)

    • Aw thanks, Janae! I bet the kids would love this soup! Hope all is well :)

  2. I love this idea! I make a vegan mushroom soup that is pretty thick, but I can imagine the cauliflower adds a wonderful silkiness. Will have to quit using it all on pizza ctusts and try this out!

    Happy Friday!

    • I STILL haven’t done the cauliflower pizza thing. Gosh, I do need to get to it. I’m still stuck on socca crust. Can’t get enough of it, may NEVER get enough of it. Have a great weekend :)

      • The soup was amazing…please come up with a cauli pizza crust for all of us to try!

        • I’m so happy that you liked it, Carey. Okay, I really need to get on the cauliflower pizza train.

  3. Leanne, you make my day ! Truly. I’m crazy about mushrooms & cauliflower, and soups ! “Yummy Friday”

    • Hi Valerie! How are things? Any fun trips planned for 2013? Glad I made your day :)

    • Happy Friday to you, too! Cauliflower is pretty amazing and like you, I hadn’t really given it the time of day either until I tried it in a soup a couple of months back. What a powerful ingredient! Have a great weekend, Michelle :)

  4. Ok, this confirms it: You area officially a genius. I’m totally trying this when I get back from Boston! As you know, I like a good hearty soup and this sounds so easy to make. What would Kevin do without you!? ;)

    • Genius? I don’t know about that… just leading the way with my tummy ;) Kevin? Oh, he’d probably die. hehe

      • I made this cream of mushroom soup today. Made a couple of changes though. Instead of almond milk, I used broth and I added some chopped garlic with the onions. OUTSTANDING! I am even having it at room temperature now. It is so so good! Thank you Leanne!

        • Great to know that the recipe works with broth. I’m so happy that you liked it!!

        • I made this today as well using your advice…skipped the almond milk for organic veggie broth and sautéed the mushrooms with onions, thyme, garlic & parsley. To make it extra creamy, I added a quarter cup of cashews to the cauliflower then boiled and blended as recommended.

          OMG….it’s soooo so good! Thanks for such an incredibly delicious cruelty-free recipe!

  5. This looks incredible and SO low calorie! My Mom made a similar mushroom soup for Thanksgiving that used cream and I was hoping to find something with a little less calories in it. Perfection!

    • Thanks Erica! And Happy New Year to you :)