I think soups have that same kind of warm and fuzzy feeling you get from your mom’s home cooking. There’s just something so nurturing and comforting about immersing freshly baked, crusty sough dough bread into a nutritious bowl of soup. Of course autumn and winter is a great time to bring out this recipe, but don’t be surprised if this creamy mushroom soup features in your meal plan any other time of the year, due to its additive qualities!
For this recipe, you can get creative in the type of mushrooms you use as the base. If you’re happy with regular field mushrooms go for your life! But don’t be shy to mix up the many other different varieties available. This way, you’ll be taking advantage of a much broader range of nutrients. For some reason I never really thought too much of what was in mushrooms, as far as vitamins and minerals go.
You will be was surprised to learn that they have anti-inflammatory and antioxidant properties, particularly wild mushrooms. Therefore, if you’re after a great meal for your detox plan, this soup will be quite fitting. Just half a cup of shiitake mushrooms for instance offers over 70% of your recommended daily intake of copper, an essential mineral for supporting a healthy immune system.
Strikingly, of all eight B vitamins in existence, you’ll find four of them in mushrooms! If you’ve been on a vegan diet for a considerable amount of time, you’ll know that B vitamins are very important, as they predominately come from animal sources. When your B vitamins are in check, your central nervous system is well supported and your energy at optimal levels.
If you suffer from fatigue, then this could be a sign of a B vitamin deficiency. Half a cup of wild mushrooms provides over 50% of your recommended daily intake of vitamin B5, take the three cups in this recipe and you’re well sorted for this essential vitamin!
To create a more full-bodied soup, I’ve added in half a cup of white beans. You can use either cannellini, Great Northern or navy beans, which are three common white bean varieties.
As with most beans, they are excellent sources of fiber for digestive support and detoxification. White beans have high levels of folate, manganese and copper. Folate is another B vitamin that is essential for energy support and interestingly, production of genetic and DNA material.
As you can see, this mushroom soup serves as a healing food and features many health boosting properties with every delicious spoonful!
Vegan Mushroom Soup
- 3 cups fresh mushrooms wild mushrooms are the most tasteful and nutritious, diced
- 1 carrot diced
- 1 large yellow onion diced
- 2 garlic cloves
- 1 tbsp tomato paste
- 1 bunch fresh parsley chopped
- 1 tbsp extra virgin olive oil
- 3 cups low sodium vegetable broth
- 1/2 cup canned white beans
- 1 tsp turmeric
- Freshly ground black pepper
- Mixed nuts and seeds to garnish
- Heat the olive into a cast-iron pan, and cook the onion and garlic for three minutes over medium heat, stirring continuously, until translucent.
- Add the mushrooms, carrot and turmeric, and cook over medium heat until all the liquid evaporates.
- Save 2 tbsp cooked mushrooms for garnishing.
- Add the vegetable broth, parsley, tomato paste and thyme spring and bring to boil over medium heat.
- Simmer over low heat for 20 minutes.
- Add the white beans, and use an immersion blender to obtain a creamy liquid.
- Divide into serving bowls, garnish with cooked mushrooms and mixed seeds, and serve warm.