The secret behind the creamiest mushroom onion soup is from my cashew alfredo sauce and full-fat coconut milk! You’ll especially enjoy making this soup if you’re a wine lover like me! I mean, you gotta try the wine first to make sure it’ll taste good in the soup, right? I just can’t stop eating this! Why is this soup so amazing?
![the creamiest mushroom and onion soup you'll ever try-vegan](https://i0.wp.com/sarahshealthyrecipes.com/wp-content/uploads/2021/08/IMG_20210803_165623451-1.jpg?resize=1024%2C768&ssl=1)
What type of mushroom?
Did you know that not only are mushrooms low in calories, high in fiber, and have no cholesterol, but they are also high in protein AND are considered an anti-inflammatory food? For added texture, try adding multiple types of mushrooms to your soup such as these shitake mushrooms, or some porcini mushrooms!
![An assortment of veggies for fajitas including mushroom, broccoli, onions, tomatoes and mushrooms coated with spices and on a parchment paper lined sheet](https://i0.wp.com/sarahshealthyrecipes.com/wp-content/uploads/2021/11/IMG_20211127_171414612_PORTRAIT.jpg?resize=1024%2C1024&ssl=1)
Oil-Free
A lot of vegan recipes for this dish use “plant-based butter” or oil to saute the mushrooms and onions which are loaded in empty calories and fat is what blocks insulin from getting into your cells and thus contributes to insulin resistance. Not for this Mama! I don’t need oil to carmelize the onions nor do I need to add water because the onions give off their own fluid and subsequently, so do the mushrooms!
![Yellow onions, garlic and ginger sauteeing in a cast iron pan](https://i0.wp.com/sarahshealthyrecipes.com/wp-content/uploads/2021/09/IMG_20210927_174853656.jpg?resize=768%2C1024&ssl=1)
This Mushroom Onion Soup is also Gluten-Free
This soup is free of gluten, although you need to read your labels carefully. Soy Sauce is made by combining soy AND wheat and allowed to ferment for several days which makes the flavor. The gluten-free version (Actually known as Tamari) uses soy instead of wheat.
Cashews
Cashews contain high amounts of monounsaturated fat which is wonderful in promoting cardiovascular health (they reduce triglyceride levels). They are also great for hair and skin health and my favorite: high in fiber which aids with digestion! Cashews are very high in calories so you want to eat them in moderation if you’re focusing on weight loss. (To read my weight loss story, click here)!
![Vegan Banana Cream Frosting-Sugar and Nut Free. Cashews. Also used for Vegan Cheese Sauce](https://i0.wp.com/sarahshealthyrecipes.com/wp-content/uploads/2022/03/IMG_20220302_112448108_PORTRAIT.jpg?resize=1024%2C1024&ssl=1)
Coconut Milk
This is one of my favorite plant-based milk when it comes to cooking (and for my coffee)! I always get the unsweetened, full-fat CANNED milk. The kind you get in the fridge section is watered down so for curries and creamy soups, I use the canned option. To get the best solid fat content, I recommend placing the can in the refrigerator an hour before use. I love this brand of coconut milk! So delicious, creamy, and neutral in flavor!
![Best Tasting Vegan and Gluten Free Pasta One Pot](https://i0.wp.com/sarahshealthyrecipes.com/wp-content/uploads/2022/04/IMG_20220410_183054000.jpg?resize=768%2C1024&ssl=1)
Kale
Typical mushroom soup does not contain greens but I LOVE color and texture in my soups so kale was my choice this time around! As with many vegetables, kale is high in vitamin c, k, iron, antioxidants, and of course, fiber which helps feed our good gut bacteria! Leave me a comment when you make this soup and let me know how you loved it or what you did to make it unique! Until next time, I’ll see you in the kitchen 🙂
![](https://i0.wp.com/sarahshealthyrecipes.com/wp-content/uploads/2021/08/231306357_1056528001548092_2871313515677167604_n.jpg?resize=150%2C150&ssl=1)
Delicious Mushroom Onion Soup
Equipment
- Dutch Oven
- Knife
- Cutting Board
Ingredients
- 3 cups chopped yellow onions
- 2 pounds fresh mushrooms sliced About 4 cups worth. I used white mushrooms but you can use whatever mushroom you'd like
- 2/3 cup dry white wine
- 2 tsp dry rosemary
- 2 tbsp smoked paprika
- 2 tbsp gluten free soy sauce
- 4 cups vegetable broth
- 4 tsp apple cider vinegar lemon juice works fine too
- 1 can full fat coconut milk
- 3 cups chopped kale Spinach would work great too
- 1 cup dehydrated leeks can be omitted or use fresh
- 1 tbsp garlic powder
- 2 cups cashew cream sauce
Cashew Cream Sauce
- 2 cups raw unsalted cashews soaked
- 3/4 cup oat flour
- 6 cloves of fresh garlic chopped
- 1.5 cup water Depending on the power of your blender you may need to add some more water. Do 1/4 cup at a time.
- 2 tsp black pepper
- 1 tsp salt
- 1 tbsp Italian seasoning
Instructions
- In a hot cast iron pot, add your diced onions and stir frequently to get a nice carmelization going. No need to add water, butter or oil! The onions give off enough water to keep things from sticking!
- Once they're browned to your liking, add your sliced mushrooms and saute them till tender.
- Add the wine, broth, rosemary, smoked paprika and soy sauce. Cover and simmer for 15minutes. While that is cooking, prepare the sauce (And enjoy a glass of wine!)
Cashew Cream Sauce
- Add all the ingrediants to your blender and blend on high till smooth. Consistency will be like pancake batter (There will be leftover cream to use for a pasta sauce or water it down to use as a salad dressing or dip)
- After the initial 15min cook, add the cream sauce and dehydrated leeks and cover and cook another 15min stirring frequently
- Add in the vinegar, coconut milk, garlic powder, salt, black pepper
- And your greens (kale) Stir well and enjoy!
- Garnish with fresh green onions, swirl of coconut milk and black pepper. Serve with brown rice, pour over roasted potatoes or garlic bread yum