Dairy-Free Cream of Mushroom Soup

Its key features include:

• Vegan and Gluten-Free: No dairy or gluten, for instance, ideal for sensitive diets.
• Low-Calorie: ~100 kcal per serving, thus, supports weight management.
• Digestible: Lighter than cream-based soups, therefore, easier on the stomach.
• Versatile: Use as a soup or sauce, for example, in various dishes.
• Quick and Flexible: Ready in ~30 minutes with adaptable ingredients, so, fits busy schedules.

This recipe, moreover, avoids the additives of canned soups, offering a fresh, nutrient-rich alternative that’s both satisfying and comforting.

Mushrooms

• Low-Calorie: ~22 kcal per 100g, which, aids weight control.
• Fiber: ~1g per 100g, for instance, supports digestion.
• Nutrients: Rich in B vitamins (riboflavin, niacin) and selenium (~9µg per 100g), thus, boosting energy and immunity.
• Antioxidants: Ergothioneine, therefore, reduces oxidative stress.

Almond Milk

• Low-Calorie: ~15–30 kcal per cup (unsweetened), for example, lighter than dairy cream.
• Vegan: Dairy-free, thus, suitable for lactose intolerance.
• Nutrients: Often fortified with calcium and vitamin D, therefore, supports bone health.

Onion and Garlic

• Low-Calorie: ~40 kcal per 100g (onion), for instance, adds flavor without excess.
• Antioxidants: Quercetin and allicin, thus, combat inflammation.
• Fiber: ~1.7g per 100g (onion), therefore, aids gut health.

Vegetable Broth

• Low-Calorie: ~10 kcal per cup, for example, enhances flavor without calories.
• Hydration: High water content, thus, supports overall wellness.

In contrast, canned cream soups (~200 kcal, ~10g fat per serving) often contain sodium, thickeners, and dairy, making, this homemade version a cleaner, lighter choice.

• Improved Digestion: No lactose, thus, gentler for sensitive stomachs.
• Lower Calories: Almond milk vs. cream, for instance, cuts ~100 kcal per cup.
• Dietary Inclusivity: Suitable for vegans and CMPA, therefore, broad appeal.
• Nutrient Retention: Simple ingredients preserve vitamins, so, maximizing health benefits.

However, ensure almond milk is unsweetened to avoid added sugars, for example, keeping carbs low (~1–2g per cup).

Ingredients Needed

• 1 lb mushrooms (cremini or button, ~450g), sliced
• 1 medium onion, diced (~100g)
• 2 garlic cloves, minced
• 2 cups vegetable broth (~500ml)
• 1 cup unsweetened almond milk (~240ml)
• 1 tablespoon olive oil
• ½ teaspoon white pepper
• ½ teaspoon sea salt
• Optional: 1 teaspoon fresh thyme for extra flavor

This soup is more than a starter. Consider these options:

• Sauce Substitute: Use in place of creamy sauces for pasta or casseroles, for instance, with Curry-Flavored Vegan Cheese (#).
• Main Dish Boost: Add lentils or chickpeas for protein, thus, making it heartier.
• Side Pairing: Serve with whole-grain bread or crackers, for example, for added texture.
• Flavor Twist: Try smoked paprika or rosemary, so, varying the taste.

Health and Dietary Notes

This soup supports:

• Digestive Health: Fiber from mushrooms and onions, thus, promotes regularity.
• Heart Health: Low-fat and antioxidant-rich, for example, reduces cholesterol.
• Weight Management: Low-calorie and filling, therefore, curbs hunger.
• Allergy-Friendly: Dairy-free and gluten-free, for instance, suits multiple diets.

However, check almond milk for nut allergies, for example, swapping with oat or soy milk if needed.

Cooking Tips

• Choose Fresh Mushrooms: Cremini or button for best flavor, otherwise, the soup may lack depth.
• Control Thickness: Adjust broth or almond milk, for example, to suit preferences.
• Season Gradually: Add spices slowly, thus, avoiding over-seasoning.
• Prep Ahead: Make in advance and reheat, so, saving time for busy days.