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.
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.
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.”
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.
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.
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.
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This recipe is Certified Plantricious because it meets the following guidelines.
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 Quinoa Soup
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 tbsp flour (for gluten-free, use rice flour, arrowroot or cornstarch)
- 1 cup unsweetened non-dairy milk (or homemade almond milk)
- 1/2 tsp salt
- Pepper to taste
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.
This soup is delicious! I used unsweetened soy milk with the flour and it thickened beautifully. Whips up quickly, and is very satisfying.
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 🙂
What could you use instead of non dairy milk please? I don’t use any milks at all.
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.
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.
Thanks for the feedback. I’m so glad you enjoyed it. I’ll fix up that part I left off of the directions.
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.
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.
Could you use chickpea flour?
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.
Hi this looks delicious! I was wondering if you know if it’s freezer friendly?
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.
I need to know how much potassium in this recipe as I have CKD. Thank you.
Hi Laurena, That’s something I could provide moving forward and could update previous recipes over time.