Easy Gluten-Free Mushroom Soup Recipe

Mushrooms not only contribute to umami, the fifth taste in dishes, but also offer many health benefits, including cancer prevention. They also play a role in stabilizing mood and enhancing concentration. I love mushrooms for their versatility and their ability to add a touch of magic to various dishes, including this one. If you decide to make this easy gluten-free mushroom soup recipe – and I hope you will – you’ll be pleasantly surprised. It comes together very quickly, it has a few simple ingredients and the result is very flavourful. 

Mushroom Soup – with garlic, onion or both!?

If you are a long-time follower of Health and Yum, you might remember that I was born and raised in Romania. Interestingly, my mom has a unique approach to cooking – she doesn’t usually add both garlic and onion to a meal; it’s either one or the other. I, on the other hand, like to use both because I find that they enhance the flavor of the dish.

Now I’m curious about your kitchen habits! Are you Team Garlic, Team Onion, or a daring member of the team “Use both in the same meal”?

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Good To Know

Mushrooms can be beneficial for brain health due to their nutrient density, containing essential B vitamins that support neurotransmitter function and cognitive processes. Their antioxidant content helps protect brain cells from oxidative stress, potentially reducing the risk of neurodegenerative diseases.

Some types of mushrooms, like shiitake mushrooms, contain choline, a nutrient that is a precursor to acetylcholine, a neurotransmitter important for memory and learning.

Coconut milk contains medium-chain triglycerides (MCTs), which provide quick and efficient energy for the brain, thus supporting cognitive function. Additionally, it offers antioxidants like vitamins C and E, helping combat oxidative stress for overall health, including the brain. 

Chronic inflammation is associated with various neurological conditions, including neurodegenerative diseases like Alzheimer’s and Parkinson’s. Parsley contains anti-inflammatory compounds that can help reduce inflammation in the body.

Substitutions

Cornstarch can be used as a substitute for arrowroot powder.

For a creamier texture, you can opt for coconut cream, heavy cream or half-and-half.

Extra health points

You can boost the nutrition of this mushroom soup recipe by incorporating additional vegetables, legumes or whole grains. Here are some options:

• Add chopped spinach, kale or Swiss chard to the soup during the last few minutes of cooking. These greens are packed with vitamins and minerals.
• Celery: Include chopped celery for added flavor and a crunchy texture. It’s a good source of fiber.

• Beans: Cannellini beans, chickpeas or lentils can be added to the soup for extra protein and fiber. Rinse and drain canned beans before adding them.
• Quinoa: To make the soup heartier and increase protein content, you can stir in cooked quinoa during the last few minutes of simmering.

• Mushroom variety: Use a mix of different mushroom types, such as shiitake or oyster mushrooms, to increase the diversity of nutrients and flavors.

Easy Gluten-Free Mushroom Soup Recipe

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• Author: Health and Yum
• Prep Time: 10 mins
• Cook Time: 40 mins
• Total Time: 50 mins
• Yield: 3 servings 1x
• Diet: Gluten Free

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Description

Enjoy this satisfying Creamy Coconut Mushroom Soup. Made with sautéed onions, garlic, sliced mushrooms and coconut milk, this soup is a comforting blend of flavors. A pinch of sea salt adds depth, while green onions, parsley and a dash of chili flakes provide a flavorful garnish. Dive into a bowl of this hearty soup, where the earthiness of mushrooms meets the creaminess of coconut for a delightful culinary experience.

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Ingredients

Units USM Scale 1x2x3x

• 1 big onion, diced
• 2 big garlic cloves, minced
• 1 tablespoon avocado oil
• 2 tablespoons water
• 1 lb mushrooms, sliced
• 2 cups water
• 1 can (398 ml) coconut milk
• 1 teaspoon sea salt
• 1 green onion, sliced
• 1 tablespoon arrowroot powder dissolved in 1 tablespoon of water (see notes)

Optional:

Garnish with parsley and chili flakes

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Instructions

1. Cook the onion and the garlic in avocado oil and 2 tablespoons of water for 10 minutes until the onion has softened, stirring often.

2. Add the mushrooms and the 2 cups of water.

3. Add the coconut milk and sea salt.

4. Bring to a boil, then turn the heat down and simmer until the mushrooms are cooked, approximately 20 minutes.

5. Remove from heat and mix in the green onion and the dissolved arrowroot powder.

6. Keep the soup covered for 5 more minutes, then stir again.

7. Taste and add more sea salt if needed. 

8. If you’d like a bit of heat, add chili flakes.

9. Serve warm and garnish with parsley.

Enjoy!

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Notes

If you’d like the soup to be thicker, use 2 tablespoons of arrowroot powder mixed in 2 tablespoons of water. I like to use arrowroot powder as a thickener instead of cornstarch or flour because arrowroot powder comes from a nutritious root vegetable (called arrowroot) that has fiber, protein, minerals and B vitamins.

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What To Cook Next

Are you ready to dive into another nourishing recipe adventure? Let’s make a creamy tomato soup rich in protein, texture and flavour that is perfect for meal prep.

Happy Soup Making! 🍲