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Healthy Creamy Shiitake Mushroom Soup (GF/DF)

This shiitake mushroom soup is creamy and rich with a flavorful taste and health benefits.

It’s a creamy mushrooms soup made with immune boosting shiitake mushrooms, healthy veggies and naturally thickend with chickpeas, hence no cream is needed. And if you want this shiitake mushroom soup vegan friendly, just leave out the bacon! Otherwise the recipe it’s totally gluten and dairy free.

Healthy mushroom soup recipe, dairy free no cream required. This healthy mushroom soup is creamy, gluten free, dairy free and it's made with immune boosting shiitake mushrooms.
Shiitake mushroom soup – creamy rich and filling.

If you like mushrooms, check out this Sautéed Mushroom Zucchini Salad With Lemony Dressing.

Healthy Shiitake Mushroom Soup

Even though the shiitale mushrooms they are more expensive than regular mushrooms, their flavor is much more intense and deepens the rich flavor of this healthy mushroom soup.

Shiitake mushrooms have two main uses: as food and as supplement. That’s right, shiitake mushrooms have long been used in traditional Chinese medicine. Studies have found that they have bio-active compounds that may offer protection against cancer and inflammation [1].

Did you know that shiitake mushrooms have antiviral, antibacterial and antifungal properties? [2]. Shiitake mushrooms also help to control blood sugar levels and they contain all eight essential amino acids along with linoleic acid.

Creamy Shiitake Mushroom Soup, No Dairy

Most creamy mushroom soups, especially the canned versions available at the store are filled with milk, soy and wheat, besides other fillers and taste modifying ingredients. And I definitely want to avoid those!

A homemade version of a creamy shiitake mushroom soup will always be the best! No need to use soup thickening agents or flours and is also low in sodium. I used chickpeas and potatoes as natural thickeners, so no cream is needed here.

Some other healthy soups I like to make with a creamy consistency are:

Healthy creamy shiitake mushroom soup recipe - it has a rich "creamy" taste without using any dairy or non dairy ingredients, thickening agents or flour.  It's full of health benefits due to immune boosting shiitake mushrooms. #shiitake #mushroom #soup #healthy

How To Make This Shiitake Mushroom Soup

This healthy homemade shiitake mushroom soup recipe requires just one pot and is cooked on the stove – 45 minutes from start to finish!

Step 1. Start by cooking the bacon until it gets crispy and has released a lot of fat. Reserve the bacon and set aside. In the same pot saute the onions, leeks and garlic. Season with salt, pepper and add the rest of the herbs and spices. If making a vegan version of this shiitake mushroom soup – just use oil as the sauteing fat.

Step 2. Add the chopped shiitake mushrooms to the pot, and cook until they are soft, about 6 to 7 minutes. Scoop 1/3 of the mushroom mixture into a bowl and reserve for garnishing (if you like some chunky toppings).

Step 3. Add the diced potatoes, carrots, drained chickpeas, and the crushed tomatoes, saute for a few minutes. Add the water, bring to a boil and reduce to a simmer for 25-30 min. Taste it and season with more salt, if needed.

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​Step 4. Using a blender or immersion blender, puree the soup until smooth. Return the soup to the pot and add the reserved bacon (thinly chopped) and mushrooms. Or use the pieces to garnish along with some chopped fresh herbs. I also used some coconut aminos for garnishing and for a more intense flavor.

Healthy creamy shiitake mushroom soup recipe, dairy free no cream required. This healthy shiitake mushroom soup is made with immune boosting shiitake mushrooms, veggies and thickened with chickpeas. It can also be easy transformed into a healthy vegan shiitake mushroom soup recipe #mushroomsoup #dairyfree  #healthy #shiitake #soup #creamy
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Shitake Mushroom Soup Storage

Store the soup in an air-tight container in the refrigerator for up to 4 days, or you can freeze it for up to a month.

To reheat the shiitake mushroom soup – gently reheat on low heat on the stove-top for about 15 minutes or use the oven and a heat safe container.

More Healthy Veggie Soups

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healthy shiitake mushroom soup
Print Recipe

Healthy Creamy Shiitake Mushroom Soup Recipe

A healthy shiitake mushroom soup recipe: thick, creamy and delicious made with immune boosting shiitake mushrooms. It's also gluten free and dairy free. This shiitake mushroom soup has a rich "creamy " taste without using any dairy or non dairy ingredients, thickening agents or broth. If you want a vegan shiitake soup, just leave out the bacon and adjust seasoning to taste.
Prep Time15 minutes
Cook Time40 minutes
Course: Appetizer, Dinner, Lunch, Main Course, Soup
Cuisine: Clean Eating, Dairy Free, Gluten Free
Servings: 4 people
Calories: 297.3kcal
Author: Olga Caz
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Ingredients
 

  • 20 medium shiitake mushrooms - fresh, chopped
  • 3-4 slices sugar free bacon - turkey, or pork (omit if vegan)
  • 1 large onion - diced
  • ½ stalk leeks - chopped
  • 5 garlic cloves - minced
  • 2 medium red potatoes - cubed
  • 2 medium carrots - cubed
  • 1 cup crushed tomatoes
  • 1 can of cooked chickpeas - or white beans
  • 4-5 cups of water - or stock

Seasoning

Instructions
 

  • Add the bacon to a wide, large pot and cook it, until it gets crispy and has released a lot of fat. Reserve the bacon and set aside.
  • If making a vegan version of this shiitake mushroom soup – just use oil as the sauteing fat.
  • To the bacon fat, add the diced onions, leeks, garlic and some oil, if needed. Season with salt, pepper and the rest of the herbs and spices, cook until they are soft and aromatic, about 5 minutes.
  • Add the chopped shiitake mushrooms to the pan, and cook until they are soft, about 6 to 7 minutes. Scoop 1/3 of the mushroom mixture into a bowl and reserve.
  • To the same pot, add the diced potatoes, carrots, drained chickpeas, and the crushed tomatoes. Add the water and bring to a boil and reduce to a simmer for 25-30 min. Taste it and season with more salt, if needed.
  • You can serve the soup as it is or puree it. Using a blender or immersion blender, puree the soup until smooth. Return the soup to the pot and add the reserved bacon (thinly chopped) and shiitake mushrooms.
  • Taste the soup and adjust the seasoning, if needed. Garnish with some mushrooms and chopped fresh herbs if you like. Serve!

Notes

If you want a silkier / richer taste, you can add some coconut cream, but the shiitake soup is absolutely delicious as it is.
Store the soup in an air-tight container in the refrigerator for up to 4 days, or you can freeze it for up to a month.
Some people may say: bacon is not healthy! That’s ok, it’s up to you if you want to include it, but it definitely improves the taste.
 

Make Vegan Shiitake Mushroom Soup:

To make it even more healthier, you can skip the bacon and make a vegan mushroom soup recipe. Since it’s already a non-dairy mushroom soup, it’s no hard at all.  As an alternative to that smoky flavor I would increase the amount of smoked paprika in the recipe.
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Nutrition

Serving: 2cups | Calories: 297.3kcal | Carbohydrates: 60.1g | Protein: 13.9g | Fat: 2.9g | Fiber: 10.4g | Sugar: 7.9g | Vitamin A: 107.4IU | Vitamin C: 42.4mg | Calcium: 9.3mg | Iron: 19.2mg

The information shown is an estimate provided by an online nutrition calculator.

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Recipe Rating




Sandy

Wednesday 26th of February 2020

A creamy mushroom soup worth making... I like its creaminess and texture without using any cream...plus the fiber and protein from other added veggies will keep you full longer!

HealthyTasteOfLife

Thursday 27th of February 2020

Yes you could make this soup even more creamier if you add some coconut milk, but I prefer without it, but it's up to individual taste.