Dairy-Free Cream of Mushroom Soup

Dairy-Free Cream of Mushroom Soup

Can a dairy-free cream of mushroom soup satisfy the meat-lovers in your house for dinner? This one will!

You see, we are trying to eat more mushrooms and less meat at our house these days. This is easy for my daughter and me but difficult for my boys, particularly my son who is pre-diabetic (Type 1). They want something hearty and meaty.

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Mushrooms can be meaty but I wanted a creamy, hearty dairy-free mushroom soup that packs in protein.

So, I used our Pure Protein Powder to make a roux as the base for this dairy-free creamy mushroom soup recipe. Then, I added pureed large white beans to build creamy texture and add more protein. You see, white beans are high in lysine, so they complement the sacha inchi protein profile well.

And the herbs, don’t skimp on these! They are important to building that satisfying meaty flavor.

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How This Recipe is Better

The beans and sacha inchi protein powder combine to improve the protein bio-availability. This means heartier soup that can easily stand alone as your meal.

This recipe has at least 10 different plants in it, more if you add several varieties of mushrooms. This increases the breadth of health-promoting flavonoid polyphenols in the soup.

We LOVE the creaminess provided by the pureed beans. It makes the soup more satisfying than dairy-based versions.

Dairy-Free Cream of Mushroom Soup

INGREDIENTS

2 + lb of a variety of mushrooms, half chopped small and half sliced and cut to pieces about 1″ long (so they easily fit on your spoon when eating)
1 yellow onion, diced
1 red onion, diced
1-2 shallots, diced (optional)
3 garlic cloves, minced
4 tbs ghee or olive oil
3 tbs ZEGO Pure Protein
2 tsp dried thyme
1/2 tsp grated nutmeg (about 1/3 of a nut)
1 sprig of rosemary or 2 tsp dried
smoked or regular salt (amount depends on taste)
4 c cooked white beans (if using canned, drain and then measure 4 c)
4 c low sodium broth
1/2 tsp ground black pepper
chopped parsley for garnish

DIRECTIONS

In a large soup pot, make a roux by first toasting the protein powder gently for a few minutes over low-medium heat, stirring constantly. The powder will start to change color as it roasts. Take care not to burn it. Add 2 tbs ghee or olive oil to the roasted powder. Cook, continuing to stir constantly, for another 1-2 minutes.
Add the onions, shallots, and garlic to the pan and sauté for 5 minutes until soft.
Add the mushrooms, herbs, spices, and 1 cup of broth. Cook, stirring occasionally, for about 5-10 minutes until the mushrooms soften.
Meanwhile, puree the white beans in a blender with just enough water to cover them.
Add the bean puree to the pot along with the rest of the broth. Stir to combine.
Heat through and add salt to taste. Optionally, add additional olive oil/ghee for more flavor and depth or more broth to thin the soup to your desired consistency.
Scoop into bowls and sprinkle chopped parsley on top.