Cream of Mushroom Soup

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-15 Minute Average 4 servings

Ingredients

Amount Ingredient
, Cauliflower, Raw, cut into florets
2 teaspoons Butter, Dairy Free
1 cups Button Mushrooms, Sliced
2 teaspoons Liquid Aminos, All Purpose Seasoning
1/2 cups Cashews
1 cups Rice Milk, Unsweetened
1/8 cups Premium Nutritional Yeast Seasoning
1 tablespoon Arrowroot Powder
1 teaspoons, ground Thyme, dried
2/3 teaspoons Garlic Powder
2/3 teaspoons Salt

Steps

1 Place the cauliflower in a steamer basket over a pot of boiling water and cover. Steam the cauliflower until tender, 7 to 10 minutes.
2 Meanwhile, melt the butter in a large frying pan over medium heat.
3 Add the mushrooms and liquid aminos and cook until tender, about 8 minutes. Remove from the heat.
4 Combine the steamed cauliflower, cashews, milk, nutritional yeast, arrowroot powder, thyme, garlic powder, and salt in a blender and blend until smooth.
5 Add the mushrooms (and if desired, their cooking liquid) and pulse until they’re in small bits incorporated throughout.
6 You can use the soup right away in a recipe. If you are not using it right away, let it cool completely before transferring to an airtight container. The soup will keep for 5 to 7 days in the fridge or 2 months in the freezer. If you freeze it, let it thaw completely before using.

Nutrition

Dairy Fee Gluten Free High Fiber Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 213 kcal 7%
Protein 9.55 g 19%
Total lipid (fat) 9.88 g 15%
Carbohydrate, by difference 25.74 g 9%
Fiber, total dietary 6.57 g 26%
Sugars, total 8.19 g  
Minerals
Calcium, Ca 134.04 mg 13%
Iron, Fe 5.45 mg 30%
Sodium, Na 719.07 mg 30%
Vitamins
Vitamin C, total ascorbic acid 101.4 mg 169%
Vitamin B-12 12.38 µg 206%
Vitamin A, RAE 38.47 µg  
Vitamin E (alpha-tocopherol) 0.48 mg 2%
Vitamin D 38.62 IU 10%
Lipids
Fatty acids, total monounsaturated 4.79 g  
Fatty acids, total polyunsaturated 1.84 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 213
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 719mg 30%
Total Carbohydrate 26g 9%
Dietary Fibers 7g 26%
Sugars 8g  
Protein 10g 19%
Vitamin D 1µg  
Calcium 134mg 13%
Iron 5mg 30%
Potassium 742mg 21%
Nutrient Per Serving RDA%
Proximates
Water 246.97 g 12%
Calories (Energy) 213 kcal 7%
Energy 344.82 kJ  
Protein 9.55 g 19%
Total lipid (fat) 9.88 g 15%
Ash 2.58 g  
Carbohydrate, by difference 25.74 g 9%
Fiber, total dietary 6.57 g 26%
Sugars, total 8.19 g  
Sucrose 0.01 g  
Glucose (dextrose) 1.97 g  
Fructose 2.04 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Minerals
Calcium, Ca 134.04 mg 13%
Iron, Fe 5.45 mg 30%
Magnesium, Mg 39.18 mg 10%
Phosphorus, P 128.31 mg 18%
Potassium, K 741.65 mg 21%
Sodium, Na 719.07 mg 30%
Zinc, Zn 1.13 mg 8%
Copper, Cu 0.11 mg 5%
Manganese, Mn 0.53 mg  
Selenium, Se 37.69 µg 54%
Fluoride, F 2.12 µg  
Vitamins
Vitamin C, total ascorbic acid 101.4 mg 169%
Thiamin 1.47 mg  
Riboflavin 13.81 mg  
Niacin 71.32 mg  
Pantothenic acid 2.99 mg  
Vitamin B-6 14.42 mg 721%
Folate, total 122.04 µg  
Folic acid 0 µg  
Folate, food 122.04 µg  
Folate, DFE 122.04 µg  
Choline, total 94.7 mg 19%
Betaine 0.02 mg  
Vitamin B-12 12.38 µg 206%
Vitamin B-12, added 0.38 µg  
Vitamin A, RAE 38.47 µg  
Retinol 37.8 µg  
Carotene, beta 7.92 µg  
Carotene, alpha 0 µg  
Cryptoxanthin, beta 0.12 µg  
Vitamin A, IU 421.86 IU 8%
Lycopene 0 µg  
Lutein + zeaxanthin 8.73 µg  
Vitamin E (alpha-tocopherol) 0.48 mg 2%
Vitamin E, added 0.08 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.42 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0.6 µg  
Vitamin D2 (ergocalciferol) 0.6 µg  
Vitamin D 38.62 IU 10%
Vitamin K (phylloquinone) 38.67 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.95 g 10%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.04 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.2 g  
17:0 0 g  
18:0 0.02 g  
20:0 0.01 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 4.79 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.01 g  
16:1 c 0.01 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.43 g  
18:1 c 0.06 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.84 g  
18:2 undifferentiated 0.22 g  
18:2 n-6 c,c 0.03 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.04 g  
18:3 n-3 c,c,c (ALA) 0.03 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 38.4 mg  
Amino Acids
Tryptophan 0.04 g  
Threonine 0.16 g  
Isoleucine 0.15 g  
Leucine 0.23 g  
Lysine 0.46 g  
Methionine 0.04 g  
Cystine 0.04 g  
Phenylalanine 0.14 g  
Tyrosine 0.11 g  
Valine 0.27 g  
Arginine 0.19 g  
Histidine 0.12 g  
Alanine 0.25 g  
Aspartic acid 0.38 g  
Glutamic acid 0.55 g  
Glycine 0.15 g  
Proline 0.15 g  
Serine 0.18 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg