Dairy-Free Cream of Mushroom Soup (directions for condensed!)
Dairy-Free Cream of Mushroom Soup (directions for condensed!)
  • prep: 20 min
  • cook: 25 min
  • total: 45 min
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  • servings:
  • Summary

    This cream of mushroom soup is made with allergy friendly cauliflower and cashews, but is so rich and creamy no one will guess it's not the real thing! Make as a substitute for condensed soup in recipes, or enjoy as a creamy side soup. This base can be used for lots of variations (see blog post)-- we love adding kale, but this could also easily be transformed into a cream of chicken soup.

    Ingredients

    • 1/2 cup cashews, soaked in water overnight
    • 1 medium cauliflower (5-6 inches in diameter)
    • 3/4 cup water (to steam cauliflower)
    • 2 vegetable bouillon cubes (I love Rapunzel Brand with Sea Salt and Herbs)
    • 1 tablespoon olive oil
    • 1 medium yellow onion, chopped finely
    • 2 garlic cloves, minced
    • 2 cups mushrooms, sliced thinly
    • 1 teaspoon dried thyme (or sub 1 tablespoon fresh thyme)
    • 2 cups kale, chopped (optional)
    • 2-3 cups of water (add to "concentrate" to make soup)
    • sea salt and black pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 96 % Daily Value *
    • Total Fat: 8 g 11.77%
    • Saturated Fat: 1 g 6.88%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 81 mg 3.37%
    • Calcium: 14 mg 1.35%
    • Potassium: 184 mg 5.27%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 5.02%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 6 g %
    • Dietary Fiber: 1 g 3.51%
    • Sugar: 1 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 0.13%
    • Vitamin C 12.43%
    • Vitamin D 0.41%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq