This vegan mushroom soup is super creamy, comforting, healthy, and only uses one pot!
Mushrooms are probably my favorite vegetable. So a whole soup made from mushrooms is basically heaven for me.
This soup is so thick and creamy yet it has no cream, no butter, no fattening thickeners. It's filling but not the slightest bit heavy. It tastes like comfort food without the guilt. It's the kind of food that warms your soul with every spoonful, and I think we all need some of that right now.
And it's made all in one pot! I'm still new to this one-pan/one-pot trend but I am loving it and wish I started sooner. This One-Pan Chicken and Veggie Stir Fry was the first one-pan recipe I posted. It's so nice to have only one pot to wash at the end of the meal. Not only that, but one-pot recipes tend to be much quicker and easier to make. This mushroom soup is no exception.
With the help of a few swaps and healthy alternatives, you can have your comforting soup as thick and creamy, but also vegan and healthy.
The first and most important swap in this recipe is the cream replacement. It's light, it's healthy, and it's filling, it's...potatoes! Yes, I used this swap in Vegan Broccoli "Cheddar" Soup and this Healthy Vegan Pot Pie and I will continue to use it again and again. The potatoes are blended with the mushrooms which give it its creamy and thick texture, along with that distinct touch of comfort that potatoes have.
I also added another thickener: flour! It's a very small amount and much healthier because I used white whole wheat flour. It's unrefined and high in fiber, making it the perfect healthy addition. If you need to make this recipe gluten free, simply swap the wheat flour for oat flour or any gluten free flour you have.
The majority of the liquid in this soup is milk, not broth. Dairy free milk, obviously, because this recipe is vegan. It makes it so much creamier and flavorful. Pretty much any kind of non-dairy milk will work here, or even dairy milk if you're not going for dairy free.
The broth that is in here is low sodium because a) it's healthier and b) full sodium broths are waaay too salty. You can always add more salt but you can't take it away!
To ensure there is plenty of flavor in here I used a variety of herbs and spices. These include salt, pepper, and garlic herb seasoning (like in all of my recipes😂) as well as garlic powder, onion powder, oregano, and thyme.
Some people swear by fresh herbs as opposed to dried. If you ask me, it really doesn't matter. I've been getting along perfectly well with dried herbs, but you do you!😉
Of course, the best way to get flavor is from vegetables! That is, if you cook your vegetables the right way. Onions, garlic, potatoes, and mushrooms can really transform into a heavenly dish with a few simple tricks.
Number one: don't be afraid of oil! Olive oil is one of the healthiest fats you can eat with omega-3 fatty acids, antioxidants, and monounsaturated fats. Olive oil is key to a nice, deep caramelization on your veggies. No, it's not some crazy amount, just a mere 3 tablespoons. All I'm saying is don't skimp.
Number two: use high heat. High heat allows for a faster caramelization and a nice sear. The veggies will really cook down and release all those wonderful juices with so much flavor.
Number three: cook for longer than you think you need to. And no, I don't mean burn your food, but rather make sure that all the veggies are very soft and cooked down completely. It really makes a difference in the end.
The end result is caramelized vegetables that are just bursting with flavor, and ready to be made into soup.
How to Make a Healthy Vegan Mushroom Soup in One Pot
Like I said before, this recipe is super simple. There's only three steps: Cook the veggies, add liquid and puree, then serve!
Step one: cook the vegetables. Start with the potatoes, because they take the longest to cook and you want them to be super soft. Just one tablespoon of olive oil on high heat in a medium or large nonstick pot. I highly recommend using nonstick because it makes your cooking job so much easier. Potatoes do have the tendency to stick more than other vegetables, so if it's sticking too much just add a splash of water.
Once the potatoes are just fork-tender, add in the onion, then the mushrooms with the remaining 2 tablespoons of oil. Once its all fully cooked down, add garlic and all the seasonings and lower the heat to medium high.
Step two: make it a soup! Start by stirring in the 2 tablespoons of flour. Slowly incorporate the milk and broth while constantly mixing. Simmer for a few minutes, and then its time to puree! The easiest way is to use an immersion blender; that way you can blend it straight in the pot! If you don't have an immersion blender, you can transfer the soup from the pot to any blender you have. I like to blend mine half-way so that it ends up super thick and creamy but still has mushroom chunks. Make it any consistency you like!
Step three (the best one): serve and eat! If you want, top with fresh herbs like parsley, or eat it as is. Either way, you've still got a warm and comforting meal!
If you decide to make this recipe, be sure to post a picture and tag me @nutritiousdelights on Instagram--I'd love to see it!❤️
One-Pot Creamy Vegan Mushroom Soup
- 3 tablespoons olive oil
- 1 large white onion diced
- 3 medium red potatoes chopped into ¼" cubes
- 24 oz cremini mushrooms sliced
- 3 cloves garlic minced
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- ½ teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ tablespoon garlic herb seasoning
- 2 tablespoons white whole wheat flour or gluten free flour
- ½ teaspoon lemon juice optional
- 1 cup low sodium vegetable broth
- 2 cups dairy free milk of choice
- In a medium or large nonstick pot, heat up 1 tablespoon of oil on high and add potatoes. Cook while stirring for 2 minutes then cover and cook for another 5 minutes. The potatoes should be just fork tender. Add the onions and cook for 3 minutes, until they are translucent and slightly caramelized. Add the mushrooms and the remaining 2 tablespoons of oil and cook for about 3 minutes while constantly stirring, until all the mushrooms are cooked. Add the garlic and cook for another minute, then add all the seasonings: salt, pepper, oregano, thyme, garlic powder, onion powder, garlic herb seasoning, and lemon juice.
- Lower heat slightly to medium high. Stir in the flour, then slowly add the milk and broth while stirring. Simmer uncovered for 3 minutes. Using an immersion blender, blend the soup in the pot to desired consistency. This is optional if you like a thinner and chunky soup. I usually blend it halfway so it is creamy and smooth with some chunks.
- Serve with fresh herbs such as parsley.