This Raw Vegan Cream of Mushroom Soup is an easy and healthy recipe made with only 6 basic ingredients. It's the perfect no-cook plant-based recipe for a quick lunch or dinner, needs only a blender to make, and is ready to enjoy in about 5 minutes!
Here's Why This Recipe Works
My top 3 favorite reasons:
- It's A No-Cook Recipe - No Stove-Top or Pots Needed!
- Is Ready To Enjoy In About 5 Minutes
- Made With Clean, Real Food Ingredients
This Raw Lectin-Free Vegan Cream of Mushroom Soup just doesn't get any easier than this!
It can literally be ready in about 5 minutes using a Vitamix and is full of fresh flavor from the mushrooms and thyme.
The creaminess from this recipe comes from the healthy fats from avocado and pine nuts.
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 processed ingredients just isn't worth it.
My healthier plant-based version is made with clean, real food ingredients and it's raw, vegan, gluten-free, dairy-free, lectin-free, soy-free, oil-free, no-cook, paleo-friendly, and Medical Medium® compliant.
Frequently Asked Questions
Is This Recipe Healthy?
In my opinion, yes!
Here are the ingredients from a can of a popular 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
It contains GMO ingredients (corn, cottonseed, soybean, milk), monosodium glutamate and isn't vegan or gluten-free.
And, it's a processed product with basically no real food ingredients except maybe the mushrooms.
What Kind Of Mushrooms Can I Use?
In this recipe, I used a combination of organic portobello and organic shitake mushrooms, but feel free to use any variety or combination that you prefer.
Can I Heat The Soup?
Yes, you can!
Just keep in mind that if you heat it over 115 degrees, it will no longer be considered "raw".
If that is not a concern to you, just transfer the soup from your Vitamix to a small saucepan and warm it to your preferred temperature.
In addition, depending on the Vitamix model you own, you can "warm" the soup on the "Soup" or "Warm" setting and still keep it "raw".
Can I Make This Without A Vitamix?
You ~should~ be able to use a regular blender.
The only "hard" thing in the recipe is the pine nuts, and they aren't as bad a trying to use cashews in a regular blender, since they are smaller.
You can try to soak them for maybe 15-30 minutes to soften them up, but as long as your blender can blend mushrooms and garlic, I think you should be ok.
The texture may not be as smooth and creamy as with a Vitamix, but the taste should be the same.
Karielyn's Expert Tips + Ingredient Substitutions
Here are some of my expert tips to make this recipe perfectly:
Water: Can be substituted with organic veggie broth in the same amount if you don't need the recipe to be 100% raw.
Mushrooms: I used 1 1/2 cups of organic portobello + 1 1/2 cups of organic shitake mushrooms, but feel free to use any variety or combination you prefer.
Pine Nuts: Can be substituted with organic raw cashews if you didn't need the recipe to be 100% Lectin-Free. Just soak the cashews in filtered/purified water for about 30-60 minutes before making your soup so the mixture will be creamy and smooth.
Red Onion: I like to use this variety, but you could use white or yellow onion as well. However, I don't recommend a sweet onion since this is a savory recipe.
Garlic: Freshly crushed garlic will give the best flavor and health benefits.
Thyme: Fresh thyme will give the best flavor but you could also use dried organic thyme.
Himalayan Pink Salt: This is my salt of preference, however, it can always be substituted with sea salt.
Warming The Soup: You can warm the soup of the "Soup" setting of your Vitamix and blend it for an additional 2-3 minutes and still keep it "raw". If you didn't need the recipe to be 100% raw, you could transfer it to a small saucepan and warm it on low heat on the stovetop.
Serving Size: This recipe will make approximately (4) cups. Nutritional information is for (1) cup which is (1) serving.
Want More Healthy Plant-Based Soup Recipes?
Check out these:
- Creamy Red Lentil and Kale Soup
- Spicy Chickpea and Tomato Soup
- Creamy Vegan Tomato Basil Soup
- or my CLEAN EATING Cookbook with 75+ plant-based recipes made with clean, real food ingredients just like this one that you will love!
Did You Make This Recipe?
I'd love to hear about it! Please give it a rating and leave a comment below...it would make my day! 🙂
Raw Vegan Cream of Mushroom Soup
- Add all ingredients to a Vitamix and blend until everything is well combined.
- Taste and adjust seasonings to your preference.
- Depending on the Vitamix model you have, you may be able to use the "Soup" or "Warm" setting and blend the mixture for an additional 2-3 minutes to "warm" up the soup and still keep it "raw".
- Optional: Garnish with extra sliced mushrooms, fresh chopped red onions or organic ground black pepper.
- Store in an air-tight BPA-free container in the refrigerator.
Hi, I'm Karielyn! I'm the published cookbook author of CLEAN DESSERTS and content creator of The Healthy Family and Home website since 2012. I specialize in creating easy, healthy plant-based recipes that are gluten-free + vegan (with a heavy focus on Medical Medium® compliant) and made with clean, real food ingredients that you can feel good about eating.