Substitute Cream of Mushroom Soup – Dairy Free

This speedy substitute cream of mushroom soup recipe requires just 5 ingredients and can be prepared in less than 20 minutes. It’s not only nutritious but also suitable for vegans, gluten and dairy-free diets, as well as being gentle on blood sugars. Bursting with delectable savoury mushroom flavours, it’s an ideal choice for a quick and satisfying lunch or snack on chilly days

bowl of vegan mushroom soup

You can’t beat a warm bowl of soup on a chilly day and this intensely rich, substitute cream of mushroom soup will warm you from the inside out. This mushroom soup is quick and easy to make and requires minimal effort as it all gets blitzed at the end of cooking. Great when you’re in a hurry but really want a nutritious lunch or snack.

This mushroom soup recipe also has the added benefits of pre-cooked puy lentils. Not only do these provide an extra plant protein and nutrient punch, but they also add another layer of flavour and texture to this delicious soup.

What is a substitute for cream of mushroom soup?

A substitute for cream of mushroom soup is an alternative recipe that doesn’t use dairy. This soup is a really tasty meal or snack or can be used in recipes calling for traditional cream of mushroom soup. You may need a substitute for various reasons. Such as:

  • dietary restrictions
  • allergies,
  • to avoid ulta processed canned varieties
  • ensure only the best ingredients are being used

In this recipe, I will cover how to make a homemade, creamy mushroom soup alternative using common ingredients such as mushrooms, broth, a dairy-free cream alternative, and seasonings. This substitute soup can also be used in a wide range of recipes as a healthier or more customisable option while still retaining the creamy, umami-rich flavour essential in many dishes.

Why is homemade soup better than shop-bought?

Making your own version of any soup has many benefits, but for me, the most important is that you have all the control over what goes in. This control can be a really helpful tool to have in your belt for blood glucose management. It means you can be far more accurate with your carb counting which can help to remove at least one of those ever-present uncertainties that living with diabetes brings.

However, there are also lots of other benefits to homemade soups such as:

  • It’s a great way to get diverse plant power and nutrients into your bodies
  • It is fresher and tastes better
  • Generally, soup is a pretty inexpensive meal but it can be cheaper still making your own
  • It stores and freezes well meaning you can batch-cook or prepare in advance
  • A small cup of soup can make a great healthy snack to get you through to lunch or dinner time. And if you would like some more helpful snacking tips then check out my blog post on SNACKING TIPS – 10 TIPS TO HELP YOU SNACK BETTER.
bowls vegan mushroom soup

Why are mushrooms so good for you?

I have been reading a lot recently about the nutritional power of the humble mushroom. They really are an underrated powerhouse and I know for one I will definitely be trying to include more of them in our diets. And this soup recipe is perfect for that!

Some of the benefits of including more mushrooms in your diet are:

  • They have incredible amounts of nutrients in them. Not only are they loaded with minerals like phosphorous, copper and potassium, but they also contain natural amounts of vitamin D which is hard to come by in foods. However, to harness this just like us they also need sunlight!
  • Mushrooms are also a good source of plant protein which is important for all of us to include in our diets, particularly for vegetarians and vegans.
  • They have a unique savoury flavour which in fact imparts a fifth taste sensation called umami.
  • Their meat-like texture makes them an economical, nutritious and tasty way to enhance or use as a meat substitute in any meal
bowl of vegan mushroom soup

What you will need for this cream of mushroom soup recipe

  • Onion
    • Bring an essential flavour and gentle sweetness to the soup
    • Frozen chopped onions also work brilliantly as a time-saving alternative
  • Mushrooms
    • Full of wonderful nutrients and plenty of plant protein
    • I used a selection of chestnut, white and baby button mushrooms
  • Vegetable Stock
    • The basis of any great soup
    • You could also use mushroom stock by Kallo
  • Cooked Puy Lentils
    • Adds a wonderful peppery taste to this soup
    • Great for adding extra protein, fibre and texture to this soup.
    • A versatile ingredient for bulking out stews, sauces and soups
  • Vegan Cream
    • A substitute for dairy cream typically made from soya, nuts or oats
    • I used Oatly cream in this recipe

Using A Cream Substitute in this recipe

Vegan cream is simply a dairy cream substitute and there are so many to choose from. They are made from plant-based ingredients just like the alternative milks are. They range from soya, nuts, coconut and oats.

Generally, vegan creams tend to be lower in saturated fat (with the exception of coconut cream) and calories compared to the dairy versions. However, they can also be a little higher in sugar content so always read your labels!

I really like Oatly cream. It has a great creamy flavour that adds rather than alters the taste profile when used in recipes.

2 bowls of vegan mushroom soup

How to make substitute cream of mushroom soup

This soup recipe really couldn’t be easier to make and what’s even better it can be on the table in 20 minutes.

Start by heating a little oil in a saucepan and add the chopped onion. Cook it on a medium heat for 5 minutes stirring occasionally.

Then add the sliced mushrooms to the pan and cook for a further 5 minutes. Once beautifully softened add the vegetable stock giving it all a good stir, and season well. Leave the soup to gently simmer for a further 5-10 minutes.

Remove the soup from the heat and blitz it using a hand blender or food processor. Then pop the soup back onto a gentle heat and stir through the cream and puy lentils for a couple of minutes until warmed through.

Serve with a sprinkle of parsley or even some garlic-fried mushroom slices for a more decadent twist!.

How to store homemade mushroom soup

Homemade soup is a great make in advance meal and can happily be stored in either the fridge or freezer. As with all food that is stored in the fridge or freezer, make sure it is completely cool before you put it in.

Transfer your soup to an airtight container. I have a tupperware jug and lid that fits beautifully in the fridge door. It is just so handy for soup.

Leave in the fridge for 3-4 days and reheat in the microwave in a microwaveable bowl or back in a saucepan on the hob.

Freeze the soup for 3 to 4 months in portions. I like to use specific freezer bags for soups and sauces.

How to store use cream of mushroom substitute soup

This is a delicious soup as it is but it is also incredibley versatile that you can use it in other recipes as a base or sauce. Here’s a few ways I like to incorporate it into other dishes:

Casserole Recipes – Replace canned cream of mushroom soup with your homemade substitute in classic casseroles. It’s a particularly good base for a creamy chicken casserole.

Sauces and Gravies – Use your substitute as a base for creamy sauces and gravies in dishes like stroganoff. Or you could incorporate it as part of my mushroom stroganoff recipe. Just add it to the pan along with other sauce ingredients.

Pasta Dishes – Create creamy pasta dishes by incorporating your substitute into recipes like creamy mushroom and spinach pasta. Or just add some protein like salmon, chicken or tofu for a tasty pasta sauce.

Vegetable Side Dishes – Enhance your steamed or roasted vegetables by drizzling over your substitute cream of mushroom sauce over them.

Rice – Stir your substitute as a sauce for a vegetable rice dish for a creamy and flavorful twist.

Pies – Include your substitute soup as part of the filling in pies, such as chicken and mushroom. It provides a creamy and comforting texture.

Remember to adjust the quantity of your substitute cream of mushroom soup according to the specific recipe you’re making. Experiment with different seasonings and ingredients to match the flavours you desire for your dishes.

Diabetes Note

A practically no-carb count soup! The only ingredient we would consider counting for in this recipe is the Oatly cream. Based on the amount used (60ml), the diabetic carb count amount for a serving of this soup is under 1g of carbs per serving.

The countable carb amount will of course vary depending on the type of vegan or non-vegan based cream that you use as well as how much you like to add. So, as always you know best what you need to count for.

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Substitute Cream of Mushroom Soup

Substitute Cream of Mushroom Soup

Recipe by Michelle

Explore a tasty alternative with this substitute cream of mushroom soup recipe. Perfect for dietary needs and you only need 5 ingredients!

Course: SoupsCuisine: BritishDifficulty: Very Easy
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  • 1 large 1 onion, finely chopped

  • 600 g 600 mushrooms, sliced

  • 1 litre 1 vegetable stock

  • 4 tbsp 4 vegan cream

  • 1 pack 1 cooked puy lentils


  • In a saucepan heat a little oil and add the chopped onion. Cook on a medium heat for 5 minutes stirring occasionally.
  • Add the sliced mushrooms to the pan and cook for a further 5 minutes until softened.
  • Add the vegetable stock, give it a good stir, and season well. Leave it to gently simmer on a gentle heat for a further 5-10 minutes.
  • Remove from the heat and blitz the soup using a hand blender or food processor.
  • Pop the soup back onto a gentle heat and stir through the cream and puy lentils for a couple of minutes until warmed through.
  • Serve with a sprinkle of parsley or even some garlic-fried mushroom slices.


Tips and Notes

  • You could use frozen chopped onions as a time-saving alternative
  • You can also use dairy cream for a vegetarian-only version of this soup
  • Diabetes Note – the amount of cream used is so small that the overall carb count is under 1g of carbs per portion of this mushroom soup
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I’m on a mission to prove that eating for health and managing diabetes can be easy & incredibly flavourful.


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