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.
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
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
- 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
- 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
- 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.