The past few months, I’ve taken some time off social media to regain my footing and return to some basic things I love….like cooking. We have all been home a lot more, so I’ve played in the kitchen and created some new fun recipes my family enjoys. We aren’t vegan, but we do like to eat several meals a week that aren’t based around an animal product for better overall health for ourselves and our planet.
I love Cream of Mushroom Soup, it’s my personal favorite, but I can’t eat traditional recipes due to a severe dairy allergy. Thankfully, in today’s day and age, we have lots of milk alternatives and ways to recreate my favorites. The recipe below is super simple, quick, and beyond comfortable. Anyone can make it and enjoy the health benefits that mushrooms offer.

We are learning more and more just how critical mushrooms are for our overall health. They are a superfood full of nutrients that help your body fight all kinds of diseases from heart disease to cancer and even Alzheimers. Mushrooms are loaded with macronutrients such as Selenium, Copper, Thiamin, Magnesium, and Phosphorous. You get skin benefits, fiber, and so much more, all in a fat-free, tasty little package.


This recipe is going to take you about 10 minutes to prepare, 15-20 minutes to cook and it’s going to serve about 4 people.


  • 3-4 Tbsp Olive Oil or I also use a vegan butter that I love to cook with
  • 4 cups of mushrooms (you can use any kind you like or mix it up with a few variations)
  • 2 Shallots finely chopped. You can use regular onion (3 Tbsp) but I like the flavor of shallots for this recipe
  • 3 cloves of garlic (minced)
  • 1/4 cup of All-Purpose Flour or you can use 1/2 cup of Chickpea Flour if you want to make it Gluten Free
  • 1.5 Tbsp of white wine or you can use a dry sherry
  • 3 Cups of Oat Milk or your preferred alternative milk
  • Pinch of nutmeg
  • Salt and Pepper to taste
  • 1 bunch of flat-leaf parsley chopped for topping (optional). You could also use kale, chives, or whatever flavor you like for some green and added flavor
  • Fresh bread crumbs or rosemary bread (optional). If you use fresh bread I suggest warming it and using it to dip in the soup – DELISH!



  1. In a large skillet or sauce pot heat your olive oil or vegan butter.
  2. Add your mushrooms; saute about 5 minutes until they are tender and stir as needed.
  3. Add your shallots and your garlic; saute for few minutes, stir often and make sure you don’t burn the garlic or it may become bitter.

Make Your Roux

  1. Sprinkle your flour over the mushrooms and shallots/garlic and stir well until it’s absorbed (about 1 minute)

Let’s make soup

  1. Stir in your white wine or dry sherry about saute for about another minute.
  2. Add your Oat Milk in small amounts, whisking to dissolve your flour, and being careful to break up clumps. Add your nutmeg, salt, and pepper.
  3. Bring to a boil then reduce your heat and simmer until the sauce thickens whisking througout.


  1. Put your soup mixture in a high-powered blender like a VitaMix and blend until smooth. You can pull out a few of the mushrooms before you blend if you like the eat mushrooms whole in your soup creation. My kids are picky about mushrooms so I just blend the entire thing so they will eat it!
  2. Place back in a pot and taste for flavor, add more salt and pepper as needed. You can top with minced flat-leaf parsley and a side of warm bread!