Keto for Vegans
  • Home
  • My Books
  • Free Resources
  • Free Recipes
  • Contact
  • Home
  • My Books
  • Free Resources
  • Free Recipes
  • Contact

Mushroom Blender Soup

I've never developed much of a taste for canned soups, but every now and then I get some nostalgia for canned cream of mushroom soup, which was something my mom occasionally bought when I was a kid. It's been on mind for a while to create a blender soup with canned mushrooms and so when the nostalgia hit this morning, I thought I'd give it a try.

This creamy soup has plenty of umami and puts a good dent in your vitamin B requirements for the day. And, considering how many mushrooms are in there, it isn't very mushroomy - a lot like canned mushroom soup. Enjoy it as a starter, or make it a meal with a couple slices of high-protein bread and a side of dressed leafy greens. Let me know what you think!
This vegan keto bean and salsa soup is spicy and satisfying.
Yield: 9 servings of about 1 cup (200g) each or 6 servings of about 1½ cups (300g) each, totaling about 9 cups (1,800g) ✎
​Macros (per 1 cup serving): 85 calories | 4.5g protein | 5.5g fat | 3.5g net carbs ​
​Macros (per 1½ cup serving): 130 calories | 6.5g protein | 8g fat | 5.5g net carbs
Prep/Cook: 10 minutes
Equipment required: a blender with a soup function and a large (64-ounce [2-liter]) carafe.
Storage: refrigerated for up to 5 days. Reheat on low to prevent separation.

Ingredients:
  • 3 x 8-ounce (230g) (drained weight) cans sliced mushrooms, drained and rinsed
  • 2¼ cups (540ml) water (or vegetable broth if your mushrooms are salt-free) ✎
  • 1½ cups (360ml) soy or pea milk ✎
  • ½ can (200ml) full-fat coconut milk
  • 2 tsp tamari, soy sauce, or aminos
  • 3 Tbsp (15g) nutritional yeast flakes
  • 1 Tbsp (7g) onion powder
  • 2 tsp Herbes de Provence or Italian seasoning 
  • 1 tsp garlic powder
  • 1 tsp dried parsley (optional)
  • ¼ to ½ tsp ground black pepper (to taste)
  • ¼ tsp crushed red pepper flakes (optional)
Did you know that I wrote a book? Click here for more details.
Directions:
  1. Set aside about half a can worth of mushrooms. Put the remaining mushrooms and all other ingredients in the blender.
  2. Select the soup function on your blender and start.
  3. When the cycle has finished, add the mushrooms you set aside and pulse the blender a couple times to chop small. Or, you can chop these mushrooms by hand and mix them in.
  4. Divide equally between 6 or 9 soup bowls (about 1½ cups [360ml] or 1 cup [240ml] per bowl), top as desired.​

For a higher-fat (more caloric) soup, reduce the water to 2 cups (480ml) and the soy/pea milk to 1 cup (240ml). Use the full can (400ml) coconut milk.
Macros (per 1 cup serving): 120 calories | 4.5g protein | 9g fat | 4g net carbs ​
​Macros (per 1½ cup serving): 180 calories | 6.5g protein | 14g fat | 6g net carbs

✎ Notes:​
  • The weight given in the serving size was measured soon after blending. The soup may weigh more per cup once it has been stored and is less aerated.
  • Mushrooms usually come packed in salt water, and because there are a lot in the recipe, using soup broth as well would make for quite a salty soup. If you're using salt-free mushrooms, you could use broth or add additional tamari or some celery salt. Or, if you have low-sodium broth and use low-sodium tamari, that might also work.
  • Macros for this recipes are calculated with American national nutritional data (i.e. NCCDB & USDA entries in Cronometer) for all ingredients apart from the coconut milk (Aroy-D) and nutritional yeast flakes (blend of Bob's Redmill and Foods Alive unfortified).
  • Macro numbers are rounded. Numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.

Engaging in restrictive diets can have negative health consequences, both physical and mental. The content of this website and my publications do not intend to promote a vegan ketogenic diet, only to facilitate one in the case that an individual has made an informed decision to adopt this dietary pattern. Significant dietary changes should be discussed with, and supervised by, licensed healthcare professionals. None of my content is to be considered medical advice or treatment and I hold no responsibility/liability for any negative outcomes that arise directly or indirectly from the application or interpretation of the content I have shared here and elsewhere. Please make your health decisions responsibly.

All photographs and videos on keto4vegans.com are copyrighted. Downloading, duplication, alteration, or distribution of any kind is prohibited. © Copyright 2023 Heather Varaleau. All rights reserved.
Picture