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Non-Dairy, Healthy Cream of Mushroom Soup

Adrienna is a home cook who loves to make healthy, plant-based recipes for everyone.

Learn how to a make healthy cream of mushroom soup that is dairy free, gluten free, starch-thickener free, fat free, and 100% plant based!

Learn how to a make healthy cream of mushroom soup that is dairy free, gluten free, starch-thickener free, fat free, and 100% plant based!

100% Plant-Based and Delicious!

Do you want more veggies, but fewer salads? Try this no-cream, cream of mushroom soup, which may be one of my favorites. I love that it's 100% plant-based (except for a little sea salt) yet so satisfying and filling. There is no oil, no other added fats like cashews or coconut, and no thickening agents like flour or corn starch used in this recipe. This soup is also gluten free!

Let's get to it!


  • 2 cups cauliflower
  • 2 cups zucchini
  • 3 1/2 cups of water
  • 8-9 cups sliced mushrooms
  • 1/2 cup onion
  • cloves of garlic
  • 3 teaspoons fresh rosemary
  • 3 3/4 teaspoons sea salt

Step 1: Prepare the Cauliflower and Zucchini

Finely chop the 2 cups of cauliflower and add to a pot. Next, peel the zucchini and then chop it up. Combine it with the cauliflower in the pot.


With the chopped cauliflower and zucchini in the pot, add 3 1/2 cups of water. Place it on the stove and boil on medium-high heat for 8 minutes.

The mushrooms will be still being prepared by the time the 8 minutes is complete. No problem; simply turn off the burner and allow it to sit until ready for use.

Important note: The pot must have its lid on the entire time!


Step 2: Prepare the Mushrooms

You'll need around 8 to 9 cups of sliced mushrooms of your choice. You can use the standard white button mushroom as I am in this tutorial, or you can do a blend of different kinds.

If you want to buy your mushrooms pre-sliced, that works out to be about 4 pint-size containers.

Now, 8 cups of mushrooms may seem like a lot of mushrooms, but remember that they are mostly water and will cook down from the 8 cups to around 2 1/2 to 2 3/4 cups.

Once sliced, place them aside in a large saute pan until it's time to start cookin'! (Note: The saute pan isn't to be on the stove yet.)


Step 3: Prepare the Onions and Garlic

Finely dice 1/2 cup of onions and sprinkle atop the mushrooms in the saute pan that is currently set to the side.

Next you will need 2 tablespoons of garlic. The garlic needs to be finely minced or grated. Add to the saute pan.


Step 4: Prepare the Rosemary

Fresh rosemary is the magic ingredient for the flavor of this soup. If you don't have any fresh rosemary, please go to the store and buy some. I don't normally say those kinds of things, but in this case, dried rosemary just won't work. It must be fresh!

The rosemary will need to be blended ever so fine. I use an herb grinder for the times I need herbs and spices pulverized, not just chopped or diced. The herb grinder I use is actually a coffee bean grinder! However, I don't drink coffee and the little bean grinder makes for a perfect herb and spice grinder instead!

In all, 3 teaspoons of fresh ground rosemary will be needed. Add only 1 teaspoon of the rosemary to the mushrooms and set the rest aside for later.

Sprinkle the 1 teaspoon of rosemary atop the mushrooms.


Step 5: Dry-Saute the Mushrooms

Place the saute pan on the stove at medium-high heat. This will be a dry saute—so no added oil, butter, or other fats will be needed. Toss the mushrooms constantly allowing the onions, garlic, and rosemary to incorporate throughout.

If the mushrooms seem to be sticking a bit to the pan, turn the heat down to medium until they begin to release more of their water. At that time, you can turn the heat back up to medium-high to finish the saute.


Step 6: Add the Salt

Not until the last leg of the saute is the salt added. Once the mushrooms are just about ready to be removed from the stove, add 2 teaspoons of sea salt. Toss the mushrooms to incorporate the salt, then remove the mushrooms from the heat immediately. Remember to turn off the stove!


Step 7: Blender Time!

Place half of the mushrooms into the blender. Then add all of the cauliflower and zucchini to the blender as well (including the water they cooked in).

From there, add another 1 3/4 teaspoons of sea salt and 2 teaspoons of the fresh ground rosemary. Everything will now be blended together.

Blend until the consistency is silky smooth!


Step 8: Reheat and Add More Mushrooms

Once the soup is blended to a creamy smooth texture, you will probably need to reheat it a bit. Soup tastes better hot—more so than warm!

Pour the soup back into the pot and re-heat on a medium-low setting. If re-heated at too high of a temperature, the soup will begin to burn to the bottom of the pot.

Add the remaining mushrooms by spooning them into the soup. Spoon the mushrooms in, rather than pouring the mushrooms in, because you don't want the mushroom juice in the soup, just the mushrooms. Therefore, strain the mushrooms with the spoon when adding them to the soup.


Step 9: Serve and Enjoy!

Once the soup is nice and hot, it's ready to serve and enjoy! Personally, I love the rosemary flavor of this mushroom soup and can't help but exclaim YUM with each bite!


Video Tutorial

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