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 an 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.
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. It’s a processed product with basically no real food ingredients except maybe the mushrooms.
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. I also used organic pine nuts to keep it lectin-free, but you could also use organic raw cashews instead if you didn’t need the recipe to be 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.
This healthier 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 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 Pine Nuts:*
- great source of iron
- contains protein and magnesium
- high in anti-oxidants
- good as an appetite suppressant
- good source of fiber
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.
Raw Lectin-Free Vegan Cream of Mushroom Soup
Prep
Total
Yield 4 cups
Raw / Vegan / Gluten-Free / Dairy-Free / Lectin-Free / Soy-Free / Oil-Free / No-Cook / Paleo-Friendly
Ingredients
- 3 cups water (filtered/purified)
- 3 cups organic mushrooms (any variety)
- 1 cup organic pine nuts
- 1 organic avocado (pitted)
- 1/2 cup organic red onion
- 2 cloves organic garlic
- 1 teaspoon organic fresh thyme
- 1 teaspoon Himalayan pink salt
- 1 teaspoon organic ground black pepper
Instructions
- Add all ingredients to a Vitamix and blend until everything is well combined.
- 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.
- Enjoy!
Notes
Recipe lightly adapted from: https://www.youtube.com/watch?v=sONkyOJaTxg
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The recipe adaptations and photographs for "Raw Lectin-Free Vegan Cream of Mushroom Soup" by Karielyn Tillman of The Healthy Family and Home website are licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and cannot be used without my written permission.
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Hi, I’m Karielyn! I’m a cookbook author and creator of The Healthy Family and Home website. I specialize in creating easy, healthy plant-based recipes that are gluten-free + vegan and made with clean, real food ingredients that you can feel good about eating.
Jenny Riley says
Hi Karielyn
would love to try this mushroom soup but only have a kitchen aid blender so can i still get the some results
Karielyn says
Hi there Jenny! 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.
Thanks for the question and I hope you get to make it 🙂
Sade says
What kind of mushrooms did you use?
Karielyn says
Hi there Sade! In this recipe, you can use any variety or combination of mushrooms you prefer, but I use organic portobello and organic shitake mushrooms when I make it.
Thanks for the question and I hope that helps…enjoy the recipe! 🙂
Angie says
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
Karielyn says
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 🙂
Scott says
Made it tonight. Very easy and good. My 1 year old enjoyed it as well.
Karielyn says
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 🙂
Corinna says
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
Karielyn says
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 🙂
Lavinia says
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?
Karielyn says
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 😉
Becky says
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!
Karielyn says
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! 😉
Daniel says
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 . . .
Karielyn says
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 😉
Mushrooms Canada says
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
Karielyn says
Hi Shannon! You are so right…you just can’t beat fresh, wholesome ingredients! Thanks for stopping by 🙂
Leigh Anne says
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
Karielyn says
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 🙂