Classic cream of mushroom soup is typically made with butter, cream and chicken stock. This vegan version makes a “milk” out of puréed cashews.
With mushrooms you get a boatload of antioxidants, vitamins and minerals, including copper, potassium, magnesium, zinc and B vitamins such as folate. In this simple preparation those benefits come without the downside of the fat and cholesterol that come with dairy and chicken stock.
Cashews add fat to the dish, but it’s the good kind — heart-protective monounsaturated fat. They also add protein. You can streamline this recipe further by purchasing a nondairy milk substitute; natural foods stores have many choices.
The recipe calls for button mushrooms, which are the most economical, but if your budget allows consider crimini, portobello or a mixture of your favorites.
Mushroom and Cashew Soup
Ingredients:
• 1/2 cup cashews
• 4 cups water, divided
• 2 tablespoons vegetable oil
• 1 pound button mushrooms, sliced
• Pinch sea salt
Directions:
Place cashews and 1 cup water in blender; purée until smooth. Heat oil in a medium pot. Add mushrooms and stir-fry for 1 minute. Add 3 cups water; bring to a boil. Reduce heat and simmer 2 minutes.
Stir in cashew purée; season with sea salt. Serves 4.
Approximate nutrient analysis per serving: 180 calories, 15 g fat, 2.5 g saturated fat, 0 mg cholesterol, 100 mg sodium, 9 g carbohydrate, 2 g fiber, 3 g sugar, 6 g protein.
Nutritional analysis by Joannie Dobbs, Ph.D., C.N.S.
