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Home » Creamy Mushroom Quinoa Soup

Creamy Mushroom Quinoa Soup

November 27, 2011 By Diane Smith 14 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Creamy Mushroom Quinoa Soup in bowl and cooking in green pot on stove
Creamy Mushroom Quinoa Soup in bowl and cooking in green pot on stove

The depth of flavor in this Creamy Mushroom Quinoa Soup is so satisfying, and of course, plant-based.

You may have heard that mushrooms are good for you. Well, you heard right! Mushrooms are truly magical. From the way that they grow in the wild, and how they offer immune-supportive antioxidants, vitamins, and minerals.

Mushroom Soup

Surprisingly, there are also over 10,000 species of mushrooms that exist. And, the wild thing is (pun intended), is that they each have different healing components.

Though, some are toxic and should not be consumed. So, if you decide to go foraging, just make sure you know exactly what species it is you are consuming.

Cooking with freshly foraged mushrooms is not only so fun, but your vitamin and mineral consumption are even greater than store-bought. You can also find wild and exotic mushrooms in dried form, which are preserved at their peak to keep their potency longer.

Mushroom Soup

Mushrooms are some of Dr. Fuhrman’s favorites. He says:

“Consuming mushrooms regularly has been associated with decreased risk of breast, stomach and colorectal cancers.”

Creamy Mushroom Quinoa Soup in bowl and cooking in green pot on stove

So this easy-to-make mushroom quinoa soup could be one of your go-to regulars. In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day, about one mushroom, had a 64 percent decreased risk for breast cancer. 

Mushroom Soup

Even more dramatic protection was gained by women who ate 10 grams of mushrooms and drank green tea daily — an 89 percent decrease in risk for pre-menopausal women, and 82 percent for postmenopausal women.

Enjoy fan-favorite mushroom recipes:

  • Winter Immunity Mushroom Soup
  • Mushroom Stroganoff
  • Roasted Cauliflower and Mushroom Salad
  • Grilled Mushroom, Eggplant Sandwich
  • Black Bean Mushroom Burgers

So, eat more mushrooms! This mushroom quinoa soup is easy to make and is comforting on a cold day. Mushrooms offer a meaty, savory, umami flavor, and texture that is wonderful to add to plant-based dishes.

Mushroom Soup

The addition of quinoa increases the protein a little. There is something so comforting about the aroma of onions, mushrooms, and herbs cooking, especially in the winter. So warming.

Give it a try! Here’s to your good health.

I’d love to hear your feedback in the comments below for this Mushroom Quinoa Soup! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!


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This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

The Trusted Seal for
Plant-Based Nutrition

  • Must be whole food plant-based, contains no animal products
  • May be minimally processed
  • No added oil
  • No added sugars
  • No artificial additives or preservatives
  • Sodium (mg) to Calories ratio, 1 ≤ 1
  • Total Fiber to Calories, 2g ≥ 100 calories

Mushroom Soup
Print Recipe
4 from 21 votes

Mushroom Quinoa Soup

This quick and easy creamy soup is full of nutrient dense vegetables like mushrooms, onions and zucchini.
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Servings: 4 people

Equipment

  • Cutting board
  • Knife
  • Stainless Steel Pot Set

Ingredients

  • 1/4 cup water
  • 1/2 yellow onion chopped
  • 2 cloves garlic minced
  • 8 oz mushrooms sliced. If they're large cut them in half first.
  • 1 small zucchini cut in half lengthwise and sliced
  • 1/2 cup uncooked quinoa
  • 4 cups low-sodium vegetable broth (or 4 cups homemade)
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 2 Tbl flour (for gluten-free, use rice flour, arrowroot or cornstarch)
  • 1 cup unsweetened non-dairy milk (or homemade almond milk)
  • 1/2 tsp sea salt
  • Pepper to taste
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Instructions

  • Saute onions in abut 1/4 cup water until translucent.
  • Add garlic and mushrooms and continue to saute until mushrooms have started to wilt.
  • Add zucchini, quinoa, herbs, and broth and continue to cook until mushrooms are done.
  • In a small bowl, mix 1/2 cup of the non-dairy milk with 2 Tbl rice flour until smooth and add to mushroom mixture along with the other 1/2 cup milk alternative. Stir to combine and heat until creamy and somewhat thickened.
  • Add salt and pepper to taste.

Notes

Nutrition

Nutrition Facts
Mushroom Quinoa Soup
Amount per Serving
Calories
169
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
2.1
g
13
%
Sodium
 
155
mg
7
%
Carbohydrates
 
25.3
g
8
%
Fiber
 
3.9
g
16
%
Sugar
 
4.9
g
5
%
Protein
 
8.8
g
18
%
Vitamin C
 
6.6
mg
8
%
Calcium
 
50
mg
5
%
Iron
 
2.7
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.
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Reader Interactions

Comments

  1. Sheri

    May 7, 2017 at 8:30 am

    This soup is delicious! I used unsweetened soy milk with the flour and it thickened beautifully. Whips up quickly, and is very satisfying.

    Reply
    • Diane Smith

      May 7, 2017 at 11:33 am

      Hey, Sheri… thanks, so glad you enjoyed it! And, yes, unsweetened non-dairy milk is best. I didn’t have that on the recipe, but I do now 🙂

      Reply
  2. Wendy Barry

    July 15, 2018 at 8:24 pm

    What could you use instead of non dairy milk please? I don’t use any milks at all.

    Reply
    • Diane Smith

      July 15, 2018 at 9:41 pm

      I have a couple of suggestions for you. If you eat nuts, you could try making a cashew cream from raw soaked cashews. Drain the water after soaking them for a couple of hours, at least. Add more water to the cashews in a high-powered blender and blend until smooth. You could also take a portion of the liquid in the soup with some of the vegetables and blend that until smooth and add back into the soup. I’ve found that adds creaminess, as well. Otherwise, you could just leave out the non-dairy milk. I hope that helps.

      Reply
  3. Roger Plackemeier

    February 26, 2019 at 10:01 pm

    Just made this recipe and it’s delicious. I didn’t see in the directions where you added in the herbs so I just put them in when I added the broth.

    Reply
    • Diane Smith

      February 27, 2019 at 9:33 am

      Thanks for the feedback. I’m so glad you enjoyed it. I’ll fix up that part I left off of the directions.

      Reply
  4. Cambria

    October 17, 2019 at 8:50 pm

    Hi. This recipe says it’s gluten free but it calls for flour. What do you recommend using in place of flour to make it GF? Thanks.

    Reply
    • Diane Smith

      October 18, 2019 at 10:16 am

      Hi, thanks for catching that. I made a note in the ingredients to cover gluten-free now. You can use rice flour, cornstarch or arrowroot in much the same manner as wheat flour.

      Reply
  5. Bonnie

    November 10, 2019 at 5:12 pm

    Could you use chickpea flour?

    Reply
    • Diane Smith

      November 10, 2019 at 7:52 pm

      I’ve never tried chickpea flour as a thickener, but I read that it can work so it’s worth a try. I’m not sure if it would be the same ratio, but let me know if it works.

      Reply
  6. Leila

    January 31, 2020 at 4:14 pm

    Hi this looks delicious! I was wondering if you know if it’s freezer friendly?

    Reply
    • Diane Smith

      February 1, 2020 at 10:55 am

      Hey Leila, Unfortunately, I haven’t tried freezing it. If you give it a try, let me know. Just be sure to let it cool before putting it into the freezer.

      Reply
  7. Laurena Barlow

    December 25, 2021 at 6:57 pm

    I need to know how much potassium in this recipe as I have CKD. Thank you.

    Reply
    • Diane Smith

      January 5, 2022 at 2:37 pm

      Hi Laurena, That’s something I could provide moving forward and could update previous recipes over time.

      Reply

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