Vegan Creamy Mushroom Soup
Vegan Creamy Mushroom Soup
Silky cashew-cream broth loaded with golden-seared mushrooms, sweet carrots and fresh thyme — fully vegan, dairy-free, and on the table in 40 minutes
This vegan creamy mushroom soup proves you don't need dairy for real comfort. Blended raw cashews melt into a silky cream, while mushrooms seared in batches turn deeply golden and savory. Sweet carrots and thyme round it out.
One pot, 40 minutes, and 8 g of plant protein per serving with only 12 g net carbs. Ladle it into bowls with crusty bread for dunking — the broth begs for it.
Why you'll love this mushroom soup
- Fully vegan and dairy-free — silky with zero cream
- Cashew cream gives restaurant-level body
- Mushrooms seared golden, never soggy
- One pot, ready in 40 minutes
- 8g plant protein per serving, only 12g net carbs
- Even better the next day — meal-prep friendly
Health notes
- Mushrooms: Naturally rich in B vitamins, selenium and beta-glucan fiber — and a rare plant source of vitamin D when exposed to sunlight.
- Cashews: Blend into a luscious cream that delivers healthy fats, magnesium and a little protein without a drop of dairy.
- Carrots: Beta-carotene-rich and naturally sweet — they balance the earthy mushrooms.
- Garlic & thyme: Classic aromatics with well-studied anti-inflammatory properties.
- Nutritional yeast: Adds a savory depth plus B vitamins, including B12 in fortified varieties.
Key element — sear mushrooms undisturbed
Mushrooms only brown when they have dry heat and space. Sear in two batches, don't touch them for 3 minutes, and let them turn properly golden before the liquid goes in. That caramelization is the entire flavor of this soup.
Ingredients
Mushrooms & vegetables
- 2 lb mixed mushrooms (cremini, shiitake, button), sliced
- 1 large yellow onion, diced
- 2 medium carrots, diced
- 3 cloves garlic, minced
- 1 Tbsp fresh thyme leaves, plus more for garnish
- 1 bay leaf
Cream base & seasonings
- 1 Tbsp extra-virgin olive oil, plus 1 Tbsp vegan butter (or 2 Tbsp olive oil)
- ¾ cup raw cashews, soaked 30 minutes in boiling water
- 4 cups vegetable broth
- 2 Tbsp nutritional yeast
- 1 Tbsp tamari (or soy sauce)
- 1 Tbsp fresh lemon juice
- Salt and freshly cracked black pepper, to taste
- Crusty bread, for serving
Swaps
- Nut-free: Replace the cashews with 1 cup full-fat coconut milk — silky, with a faint sweetness.
- Extra hearty: Add 1 cup diced potatoes or cooked wild rice — turns it into a meal.
- Oil-free: Sear the mushrooms in splashes of broth instead of oil — slightly less browning, still good.
- Gluten-free: Tamari is gluten-free; serve with gluten-free bread.
Instructions
| 1 | Soak the cashews. Cover the raw cashews with boiling water and soak 30 minutes. This is what makes the cream truly silky — don't skip it. |
| 2 | Sear the mushrooms. Heat the olive oil in a large pot over medium-high until shimmering. Add half the mushrooms in a single layer — don't crowd — and leave them undisturbed 3–4 minutes until deeply golden. Flip, cook 2 minutes more, and transfer to a plate. Repeat with the second batch. |
| 3 | Sauté the aromatics. In the same pot, melt the vegan butter and cook the onion 5 minutes until soft. Add the carrots and cook 3 minutes, then the garlic and thyme and cook 1 minute until fragrant. |
| 4 | Simmer. Return the mushrooms to the pot. Pour in the vegetable broth and add the bay leaf. Simmer gently 12 minutes until the carrots are tender. Remove the bay leaf. |
| 5 | Blend the cream. Drain the cashews and blend with 1 cup of the hot broth until completely smooth. Stir the cashew cream, nutritional yeast, tamari and lemon juice into the pot. For extra body, blend about a third of the soup with an immersion blender. |
| 6 | Serve. Season with salt and plenty of cracked black pepper. Ladle into bowls, scatter with fresh thyme, and serve immediately with crusty bread for dunking. |
Pro tips
- Crowded mushrooms steam; mushrooms with space sear. Two batches is the rule.
- Don't touch the mushrooms for the first 3 minutes — undisturbed contact is what browns them.
- Blend the cashews with hot broth, not cold water — heat helps them emulsify silkily.
- Add the lemon juice off the boil; it brightens the whole pot without souring it.
- Tastes even better the next day — the mushrooms keep absorbing the broth overnight.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 260 |
| Protein | 8g |
| Net carbohydrates | 12g |
| Total carbohydrates | 16g |
| Fiber | 4g |
| Total fat | 20g |
| Sodium | 540mg |
Estimates based on cashews, olive oil, 4 cups vegetable broth and 2 lb mushrooms. Exact macros vary with portions.
Variations
Coconut milk
Swap the cashews for 1 cup full-fat coconut milk — silky and nut-free, with a gentle sweetness that loves mushrooms.
Wild rice
Stir in 1 cup cooked wild rice at step 4 — hearty, chewy, and it turns the soup into a full meal.
White wine
Deglaze the pot with ¼ cup dry white wine after the aromatics — let it reduce 2 minutes before the broth goes in.
Creamy potato
Add 1 diced russet potato with the carrots — it thickens the broth as it breaks down.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store airtight — flavors deepen overnight |
| Freezer | Up to 3 months | Freeze without the garnish; thaw overnight in the fridge |
| Reheating | — | Warm gently on the stove, stirring — don't boil or the cashew cream can split |
FAQ
Test your knowledge
5 quick questions about this creamy mushroom soup
1. Protein per serving?
2. Net carbs per serving?
3. How long does the whole recipe take?
4. What's the key to deeply golden, flavorful mushrooms?
5. What makes it creamy without dairy?
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