Creamy Spiced Mushroom Soup Low Fat and Vegan
Indulge in the velvety goodness of this Creamy Spiced Mushroom Soup, a low-fat, vegan recipe that’s both wholesome and bursting with flavor. Perfectly seasoned with warm spices like cumin, coriander, and paprika, this comforting soup is elevated by the earthy richness of fresh mushrooms. Coconut milk and nutritional yeast lend a luscious creaminess without the need for dairy, while a splash of soy sauce (optional) adds a delightful umami kick. Quick and easy to prepare in under 40 minutes, it’s ideal for weeknight dinners or elegant starters. Garnish with fresh herbs for a pop of color and serve hot for a cozy, satisfying meal. This low-fat vegan mushroom soup is proof that healthy can taste indulgent!
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Recipe Information
Ingredients
- 1 teaspoon Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 400 grams Fresh mushrooms, sliced (e.g., cremini or button)
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Paprika (smoked or sweet)
- 4 cups Vegetable broth (low-sodium)
- 0.75 cup Full-fat coconut milk
- 2 tablespoons Nutritional yeast
- 1 tablespoon Soy sauce or tamari (optional for extra umami)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley or chives, chopped (optional for garnish)
Instructions
Heat a large pot over medium heat and add the olive oil.
Once the oil is hot, add the chopped onion. Cook for 3-4 minutes, stirring occasionally, until soft and translucent.
Add the minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the sliced mushrooms and cook for 7-8 minutes, or until the mushrooms release their moisture and begin to brown.
Add the ground cumin, coriander, and paprika. Stir well to coat the mushrooms in the spices, and cook for 1 minute to toast the spices.
Pour in the vegetable broth and bring the mixture to a boil, then reduce the heat to low and let it simmer for 10 minutes.
Remove the pot from the heat and let it cool slightly. Blend the soup using an immersion blender directly in the pot, or transfer it to a blender in batches. Blend until smooth and creamy.
Return the soup to low heat, then stir in the coconut milk, nutritional yeast, and soy sauce (if using). Season with salt and black pepper to taste.
Cook for another 2-3 minutes, stirring constantly, until heated through.
Serve the soup hot, garnished with fresh parsley or chives if desired.
Nutrition Facts
Calories |
183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 619 mg | 27% | |
| Total Carbohydrate | 14.5 g | 5% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 5.5 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 55 mg | 4% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 680 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
