Immune-Boosting Cream of Mushroom Soup (Vegan)

This soup was originally created by my fellow herbalist and mushroom expert, Danielle Broida, RH.

Mushrooms are one of our most delicious and widely available superfoods. All edible and medicinal mushrooms contain polysaccharides, a constituent commonly found in other immune-boosting plants (like Echinacea) that specifically up-regulates immune function. Mushrooms are high in antioxidants, and many mushrooms are being studied for their cancer-fighting potential. They are rich in minerals, including copper, phosphorus, potassium and selenium.  Selenium in particular ­– a mineral difficult to find in everyday foods – is considered anti-inflammatory, supportive to liver enzyme function, and improves the immune response. Mushrooms are rich in vitamins, including Vitamin D, and support cardiovascular health via nutrients such as potassium and vitamin C. Mushrooms are also a reliable source of plant-based iron, and the non-heme iron in mushrooms is 90% absorbable by the human body. Furthermore, edible and medicinal mushrooms are considered adaptogenic, which means that over time they enhance the body’s capacity to manage stress via a direct action on the hypothalamic-pituitary-adrenal axis.

Servings: 6-8 bowls

Ingredients:

  • Coconut oil or olive oil

  • 6+ cloves garlic, finely chopped (I used a whole bulb)

  • 1 large yellow onion, chopped

  • 1 large red onion, chopped

  • 3-4 cups any combination of edible mushrooms (I usually use 2-3 cups of cremini or button, then an additional cup of shiitake, maitake, oyster, or whatever else is in season)

  • 30oz white bean of your choice (about 2 cups, strained and rinsed)

  • 15oz full-fat coconut milk (about one can)

  • 32oz mushroom broth or vegetable stock

  • ½ tablespoon pink Himalayan salt or sea salt

  • Black pepper to taste

  • Optional: a handful of fresh Thyme (or 1-2 tablespoons dried)

  • Optional: 1-1.5 tablespoons medicinal mushroom powder (I use Four Sigmatic’s 10 Mushroom Blend or Real Mushroom’s Five Defenders)

Directions:

  1. In a large stockpot, warm the oil. Add the onions, stir to coat, and cook for about 10 minutes or until the onions are just starting to caramelize. Add garlic and cook for about a minute until fragrant.

  2. Add the mushrooms and sauté on medium heat for another 10-15 minutes, until mushrooms have about halved in size.

  3. Add the broth, coconut milk, beans, and salt. If you’re including Thyme, add it now. Let simmer for 30-45 minutes, until the flavors have stewed together.

  4. Remove from heat and carefully pour about half the soup into a blender. Blend until smooth. (You can also use an immersion blender.)

  5. Pour the blended soup back into the pot. Half the soup should be blended while leaving the other half chunky. This creates a velvety soup that still has texture.

  6. If you’re using additional medicinal mushroom powder, stir it in now.

  7. Season to taste with salt and fresh black pepper if necessary.

  8. Enjoy!