Vegan mushroom soup is the perfect combination of nutrition, flavor, and texture whether you are a strict vegan, or simply want to experiment with healthful additions to your diet. From dairy-free versions of the traditional cream of mushroom soup, to delicious twists on ethnic recipes, vegan mushroom soup can serve as a starter, main or side. The key is to choose the right ingredients and complementary flavors to create a delicious bowl.
Nutrition
Mushrooms are low in calories, high in fiber and an excellent source of vitamins and minerals, including potassium, copper, riboflavin, niacin and selenium, according to registered dietician Winston Craig, writing at Vegetarianism & Vegetarian Nutrition.com. This makes mushrooms an ideal ingredient for anyone on a weight loss program, and they have many additional health benefits. Studies link high selenium intake to reduced risk of breast and prostate cancer, writes Craig.
Flavor
Mushrooms are an excellent source of umami, according to Mushroominfo.com. The article notes that umami is the fifth basic taste--the others are sweet, salty, bitter and sour--and is characterized by a robust meaty, brothy flavor. Mushroom soup is an ideal way for vegans to enjoy umami, in particular because the umami flavor means you can achieve intense flavor without excess salt, thanks to the rich flavor of the mushrooms.
Stock
There are many vegan options for making cream of mushroom soup. Instead of milk and cream, ChooseVeg.com recommends substituting plain soy milk, rice milk or almond milk. Use natural thickeners such as corn starch or arrowroot powder to achieve a smooth, thick texture. For a lighter soup, use vegan stock as the base, and add mushrooms and a selection of fresh vegetables. Miso--a fermented Japanese soybean paste--also makes excellent stock for mushroom soup.
Texture
Traditional mushroom soup is blended however, according to Vegetarian Times, Asian mushroom soup uses chopped or sliced mushrooms in a light broth, resulting in a fresh flavor and texture. You can vary the consistency and heartiness of the soup by using different kinds of mushrooms. Button mushrooms have a fine, dense texture and add a meat-like weight, while varieties like shiitake and oyster mushrooms have a spongier texture, notes MushroomInfo.com.
Complementary Ingredients
Mushrooms both lend flavor to soup and absorb the flavor of other ingredients. Jamie Oliver recommends red onion, garlic and thyme for a robust mushroom soup. Other complementary flavors include rosemary and sage.
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