It just doesn’t get any easier than this my friends. A raw, vegan cream of mushroom soup that can be made in less than 5 minutes in a Vitamix and is full of fresh flavor.
I guess one reason that people would use canned soup is for the convenience, but when it’s just a matter of putting all the ingredients into your Vitamix and turning it on until it’s mixed, there just isn’t any excuse.
And, the trade off for that convenience in the form of toxic ingredients just isn’t worth it.
Here are the ingredients from a can of highly processed store-bought cream of mushroom soup:
S.A.D. (Standard American Diet) Campbell’s Cream of Mushroom Soup:
Ingredients: Water, Mushrooms, Vegetable Oil (Corn, Cottonseed, Canola, and/or Soybean), Modified Food Starch, Wheat Flour, Contains Less Than 2% of: Salt, Monosodium Glutamate, Soy Protein Concentrate, Dehydrated Cream (Cream [Milk], Soy Lecithin), Yeast Extract, Flavoring, Dehydrated Garlic (source)
- Corn, Cottonseed, Canola and Soybean Oil – well known and documented GMO ingredients. Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO products.
- Wheat Flour – not good if you are gluten-free or trying to avoid wheat products
- Modified Food Starch – is prepared by physically, enzymatically or chemically treating native starch, thereby changing the properties of the starch (source)
- Flavoring – a sneaky way for companies to hide ingredients they don’t want you to know about
- Salt – processed, refined iodized salt
- Soy Protein and Soy Lecithin – well known and documented GMO ingredients. Unless it is labeled “organic” or “non-GMO Project Verified”, we can only assume it’s made from GMO products
- Cream/Milk – if it’s not organic, it’s from cows that have been given antibiotics, hormones, fed GMO grains, etc.
- Yeast Extract – a taste enhancer and another form of MSG (source)
- Monosodium Glutamate (MSG) – you do not want to be eating this or worse serve it to your children (source)
It is a product is highly processed with basically no real food ingredients.
This healthier version is made with clean, real food ingredients and it’s raw, vegan, gluten-free, dairy-free and paleo-friendly.
Want some more healthy soup recipes? Check out Creamy Red Lentil and Kale Soup, Spicy Chickpea and Tomato Soup, Creamy Vegan Tomato Basil Soup or my Clean Eating Cookbook with an entire chapter of 20 healthy, clean eating meal and entree recipes that you will love!
5 Fast Facts About Mushrooms:*
- excellent source of potassium
- rich source of riboflavin, niacin and selenium
- supports a healthy immune system
- provides anti-inflammatory benefits
- good source of antioxidants
5 Fast Facts About Onions:*
- rich source of healthy sulfur compounds
- excellent for cardiovascular health
- inhibits bone loss in women
- can help reduce blood pressure
- can help lower blood cholesterol levels
5 Fast Facts About Cashews:*
- packed with dietary fiber
- rich in “heart friendly” monosaturated fatty acids
- rich source of minerals
- high in magnesium and copper
- excellent source of antioxidants
5 Fast Facts About Avocados:*
- excellent source of vitamin E
- contains 25 essential nutrients
- contains 2 – 3 times the potassium as 1 banana
- has anti-inflammatory properties
- can help lower cholesterol levels
5 Fast Facts About Garlic:*
- regulates blood sugar levels
- lowers high blood pressure
- anti-bacterial and analgesic properties
- anti-viral
- can help lower cholesterol levels
5 Fast Facts About Himalayan Pink Salt:*
- contains 84 minerals
- unrefined, unprocessed, raw
- promotes stable pH balance in cells
- controls water levels in the body
- aids digestion and facilitates better nutrient absorption
*These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.
Tip #1: I used 1 cup of cashews instead of 1/2 to make sure it was extra thick and creamy and it was!
Tip #2: If you want it slightly warmed, you can blend it in your Vitamix for a couple of minutes, or until it gets warm.
Raw Vegan Cream of Mushroom Soup (Raw, Vegan, Gluten-Free, Dairy-Free, Paleo-Friendly)
Print recipe | www.thehealthyfamilyandhome.com | The Healthy Family and Home |
Ingredients
- 2 - 3 cups water (purified/filtered)
- 2 cups organic mushrooms
- 1/2 cup organic onion
- 1 cup organic cashews (soaked for 15 - 20 minutes)
- 1/2 organic avocado
- 2 cloves organic garlic (freshly crushed)
- 1/3 tablespoon organic dried thyme
- 1/2 teaspoon Himalayan pink salt
Directions
| Step 1 | Put all ingredients in a Vitamix and blend until creamy and well combined (blend for 2 minutes if you would like it slightly warm). Garnish with leftover mushrooms, parsley, paprika or black pepper. Enjoy! |
Note
This recipe will make approximately 2 - 4 servings.
Recipe source: http://lalaraw.com/
The photographs for "Raw Vegan Cream of Mushroom Soup" by Karielyn Tillman of The Healthy Family and Home are licensed under a Creative Commons Attribution-NonCommercial 4.0 International License and cannot be used without my written permission.
Affiliate Disclosure: This post contains affiliate links. This means that if you were to make a purchase through one of these links, “The Healthy Family and Home” website would receive a small commission.
I am always looking for non-dairy versions of some of the basic soups for my dairy free girl! Will add this one to my collection.
Thanks so much for linking up over at Finding the Pretty & Delicious Linky Party. Hope you’ll be back this Saturday again! Leigh Anne
Hi Leigh Anne! I’m glad you found a recipe you’d like to try and it’s super easy to make too.
I ~love~ your Linky Parties and am so glad to be able to participate.
Thanks for visiting…I’m a big fan of your website 🙂
Homemade soups are always SO much better than canned, especially after you breakdown the ingredients in canned soups. Thanks for sharing a soup that truly is simple, convenient and AMAZING!
-Shannon
Hi Shannon! You are so right…you just can’t beat fresh, wholesome ingredients! Thanks for stopping by 🙂
I just found your website and have been salivating over some of these recipes! I was just wondering what kind of mushrooms you used? I love different types of mushrooms so I was going to try a blend of cremini, shitake, and white button . . .
Hi Daniel! I usually get the sliced baby bellas which I what I’m pretty sure I used in this recipe.
I bet the blend you want to use will taste awesome…I might try that combo next time I make it!
Thanks for stopping by 😉
Your photos are SOOOO lovely! Where do You get all these incredible dishes? So beautiful! So artfully arranged! And Your camera must be the best! YOU ROCK!
Hi there Becky! Thanks so much! I am a bargain shopper so I am always on the look out for unique and cheap dishes. Believe it or not, I find most of mine at garage sales and thrift stores…those are my favorite places to find them.
I even bought my camera second hand off eBay…it’s definitely not the best, but it gets the job done! 😉
Hiya, I just made this and use all the ingredients apart from the tyme, as I didn’t have any but used oregaro instead. I made it in a vitamix, and it was really bitter, I tried seasoning it with various things and then heating it, which made it less bitter. But I actually can’t face eating anymore.
Any advice on why it went bitter?
Hi there Lavinia! I’m sorry to hear the recipe didn’t work for you 🙁
Let’s see if we can troubleshoot.
If you try it again, I wouldn’t add oregano for a substitution. Thyme will give it a “rustic” flavor and the oregano is a kind of strong seasoning that is primarily (but not always) used in Italian dishes. But I still don’t think that would have given it a bitter taste. Maybe an “off” or “odd” taste, but not bitter.
There are only two things I would think it could be. One is possibly the type or variety of mushrooms you used. I use a very mild version (either Baby Bella or White) and to me they don’t have a very strong or mushroom-y flavor. Maybe the variety you used was strong or had a bitter taste?
Another might be the onion. I have messed up many a recipes using an onion that was old or going old and it gave the dish a very bitter taste (almost to where I couldn’t eat it, much the same as what you described).
If you were to try it again, I would definitely not use oregano, use white or baby bella mushrooms and use a fresh onion (and maybe even reduce the amount of onion to 1/4 instead of 1/2).
Thanks for your question and I hope you do try it again because it’s really good 😉
Hey Karielyn, thanks a lot for the recipe – it was exactly what I was looking for! I made this recipe a few days ago when a vegan friend came for dinner and I wanted to surprise her with a (raw) vegan 3 course menu. This course was everybody’s favorite!
I tweaked the recipe a bit: I used button mushrooms and added some lemon juice and pepper to taste. Sooo creamy, mushroomy and simply wonderful! Perfect for the German summer heat 🙂
Just so you know: I wrote a blog post on this soup and linked your page. Feel free to check it out – it’s in German though. Cheers, Corinna
Hi there Corinna! I so happy to hear that you enjoyed the recipe and I love the tweaks you made to it…especially the lemon juice!
Thank you for trying out the recipe and for taking the time to let me know you liked it, I really appreciate it 🙂
Made it tonight. Very easy and good. My 1 year old enjoyed it as well.
Hi there Scott! I’m so glad to hear everyone enjoyed it! Thanks so much for trying out the recipe and for taking the time to let me know you liked it…I really appreciate it 🙂
I just bought a blendtec to make exactly these types of super meals LOL 🙂 Beautiful pics & article. Thanks so much for this! Pinning this now
Hi there Angie! This is a good one to make with your new blender because it’s so easy! Thanks so much for stopping by and for sharing…I hope you enjoy the recipe 🙂