Dairy-free Mushroom Soup

Dairy-free Mushroom Soup

This dairy-free mushroom soup is delicious served with dark bread. To round out the meal, add a hearty, flavorful salad.

Health Benefits –  low sugar nut free

Prep: 15 Minutes | Cooking time: 30 Minutes | Servings: 6


2 onions, chopped
1 lb (16 oz) mushrooms, sliced
1 Tbsp paprika
1 ½ tsp dried dill
⅛ tsp black pepper
3 Tbsp low-sodium soy sauce
1 ¾ cup water or vegetable stock plus 1 Tbsp
2 Tbsp whole grain flour
2 cups unsweetened, non-dairy milk
2 Tbsp lemon juice


  1. In a large pot, heat ½ cup of water and add the onions.
  2. Cook over medium-high heat until onions are soft and the water has evaporated, about 5 minutes.
  3. Add another ¼ cup of water to deglaze the pan and cook for another 3 minutes.
  4. Add mushrooms and spices to the pan. Lower the heat slightly, cover, and cook for 5 minutes, stirring frequently.
  5. Add soy sauce and vegetable stock. Cover and simmer for 10 minutes.
  6. In a separate pan, mix 1 Tbsp water and flour to form a thick paste. Cook, stirring constantly for 1 minute, then whisk in the non-dairy milk and cook over medium heat, stirring frequently until steaming and slightly thickened.
  7. Add the milk mixture to the soup. Stir in the lemon juice just before serving.

Cooking Tips

When choosing mushrooms, select firm ones.

Recipe has been graciously provided T. Colin Campbell Center for Nutrition Studies

Light Meals, Starters

Created on 10 Jan, 2024.