Cream of Mushroom Soup

16/04/2023 | Blog, Gluten and Dairy Free, Recipes, Vegan

Cream of Mushroom Soup has a complex depth of flavours, that will leave you asking for more. This recipe is dedicated to my mother who loves mushrooms and miso, both an integral part of this delectable dish.

The nutritional profile of this soup is phenomenal. Listing below a few healing properties of mushrooms and miso:

  • Anti-inflammatory: Mushrooms are an anti-inflammatory, nutrient dense food, containing high levels of beta-glucan compounds that keep immune cells alert, in addition to a powerful antioxidant called ergothioneine that helps lower overall inflammation in the body.
  • Bone health support: Bone strengthening properties of mushrooms are well known due to their impressive content of vitamin D. Adding mushrooms to your diet can help increase bone mineral density and protect against serious conditions like osteoporosis. Vitamin D is necessary for the absorption of calcium, and a deficiency in this key vitamin can increase the risk of fractures, weakened bones and mineralization defects. 
  • Great for mood and heart: Vitamin D deficiency is linked to heart disease, skin issues and depression. Although vitamin D is best obtained from sun, adding mushrooms to your diet will definitely increase the level of this crucial vitamin/hormone in the body.
  • Low Calorie Food: Mushroom is very low in carbohydrates and calories thus making them a natural choice for the low-carb or keto diet. Mushrooms also provides diverse nutrients, including antioxidants, energizing B vitamins, copper and selenium.
  • Enhance energy: Mushrooms are a great source of B vitamins, which help support adrenal function and turn nutrients from food into energy that your body can use. B vitamins also support neurotransmitter function to break through brain fog, prevent thyroid disorders and support a healthy metabolism.
  • Cancer Support: Known to be a natural cancer treatment and one of the best foods for increasing “natural killer cells”, mushrooms are regarded as powerful cancer-fighting foods. The anti-cancer compounds found in mushrooms play a crucial role in protecting against oxidative damage and killing off cancer cells to prevent tumor formation. 
  • Gut Healing Properties of Miso Soup: Miso is made of fermented soybeans which provides beneficial gut bacteria and a deep umami (savoury) flavour. Miso can be added to any savour dishes towards the end after cooking is complete to NOT destroy the beneficial bacteria.

Ingredients:

  • approx 500gm button mushrooms or any other mushrooms of your choice
  • 2 cloves garlic
  • some water/vegetable broth
  • salt and pepper to taste
  • 1 tbsp Miso paste – I buy from Urban Hippie
  • some toasted pumpkin or other seeds of choice
  • 1 tsp functional mushrooms (optional) of your choice. I use any of these – Lion’s Mane, Mason’s Mushroom Blend, He Shou Wu. These give a real depth and bring the soup to another level by adding their medicinal properties.

Method:

Cut the mushrooms in small pieces. In a saucepan, add mushrooms, water/broth. Cover and bring to a boil, lower the heat and simmer for 15 min until soft. Turn off the heat and now add crushed garlic, salt and pepper, let sit with covered with lid for another 10 min or until cooled a little. In a high speed blender, pour the cooked mushrooms. Add more water if needed to get the right consistency – neither too thick, nor too runny.

Once fully blended, add it back to the saucepan to reheat gently. Add the miso paste and functional mushrooms powder, stir and mix well. Important to NOT COOK, these are to be added at the end before eating. Sprinkle some toasted pumpkin seeds or any other nuts and seeds of your choice. Enjoy!

Serving Suggestions:

Nutritional and Ayurvedic Properties:

Packed with vitamin D, selenium , copper, B Vitamins and antioxidants, this soup is nourishing and balancing for all the three doshas/humours – Vata, Pitta and Kapha.

More Recipes:

Check out my other gluten & dairy free recipes here