White Bean and Mushroom Soup – High Protein & Vegan

this post

White Bean and Mushroom Soup Ingredients

• 1 tbsp coconut aminos
• 1 tsp gluten-free tamari
• 8 cups mushrooms, sliced
• 2 cups cooked or canned white beans
• 1 cup chopped onion
• 4 cloves garlic, minced
• 2 cups soy milk
• 1.5 cups water mixed with 1 tsp Better Than Bouillon Vegetable Seasoning
• 1 tsp olive oil
• 1 tsp thyme
• 1 tsp rosemary
• 1/2 tsp red chili flakes
• Salt and pepper, to taste

Instructions

1. Sauté the Onion and Garlic
2. In a large soup pot, heat the olive oil over medium heat. Chop the onion and garlic and add to the soup pot, sautéing for about 5 minutes until soft and fragrant.
3. Cook the Mushrooms
4. Slice the mushrooms and add the sliced mushrooms to the soup pot along with the coconut aminos, tamari, rosemary, thyme, red chili flakes and a dash of salt and pepper. Stir to combine and let the mushrooms cook down, stirring occasionally, for about 15 minutes, until they’re golden brown and have released their juices and started to dry out.
5. Blend for Creaminess
6. Transfer half of the garlic, onion, and mushroom mixture to a blender. Add the soy milk and 1 cup of white beans, blending until smooth and creamy.
7. Combine Everything in a Pot
8. Pour the blended mixture into a large soup pot with the remaining sautéed mushrooms, the vegetable broth mixture and whole white bean. Stir well to combine.
9. Season and Simmer
10. Bring the soup to a gentle simmer, allowing the flavors to meld for 5-10 minutes. Season with salt and cracked pepper to taste.

Serving Tips and Substitutions

Ladle your white bean and mushroom soup into bowls and enjoy this yummy and satisfying soup on its own, or pair it with toasted gluten-free bread for a more filling meal.

If you prefer a creamy mushroom soup with no chunks, you can blend the entire soup in a blender or using an immersion blender. For a thinner consistency, add 1/2 a cup more water or vegetable broth to the soup. The soup thickens once cooled, so if you are reheating the white bean and mushroom soup, you may want to add more liquid.

I used dried rosemary and thyme, but you can use fresh herbs instead to make a super flavorful soup. For a more spicy kick, add a dash of red chili flakes. 

I love this hearty soup with white beans and mushrooms for a light yet satisfying lunch, served with toasted gluten-free bread to dip into the soup. 

Nutritional Benefits of this Mushroom White Bean Soup

Mushrooms are a fantastic prebiotic that supports the growth of beneficial bacteria in the gut and inhibits the growth of pathogens. On my viome gut test, mushrooms were listed as a super food for me to help promote optimal gut health. Thus, I try to include lots of mushrooms in my diet. 

This mushroom white bean soup is great low calorie soup for weight loss with fiber for gut health. It contains many liver-cleansing vegetables to support optimal liver health. A higher intake of vegetables and legumes has been found to be associated with a decreased risk of developing fatty liver. Eating a low calorie diet for weight loss is one of the best ways to lose weight and reverse fatty liver.

According to Cronometer (a fantastic app for tracking your nutritional, caloric, and macronutrient intake), this white bean mushroom soup recipe yields two servings, with each serving containing the following:

• calories – 243
• protein – 21 grams
• carbs – 20 grams
• fat – 8 grams

It is an excellent source of B vitamins, copper, iron, manganese, phosphorus, potassium, selenium, and sodium. 

This vegan soup is a delightful blend of creamy and chunky textures, with the added benefit of high plant protein from white beans and mushrooms. It’s hearty yet leaves you feeling light and satiated. Enjoy the warmth, and savor each nutritious spoonful. Also be sure to check out this creamy and vegan white bean soup with cauliflower!

This white bean mushroom soup is found in my high protein vegetarian soups E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe book binder.

White Bean Mushroom Soup – High Protein & Vegan

This white bean mushroom soup is high protein and vegan with a creamy base and textured bites for the most delicious and comforting soup that is low calorie yet comforting. The mushroom and white bean soup is seasoned with rosemary, thyme and the perfect amount of spice from red chili flakes. The high protein vegan soup is great for weight loss, gut health and full of liver cleansing vegetables.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course soups

Cuisine American

Servings 2

Calories 243 kcal

Equipment

• 1 Soup pot
• 1 high speed blender (vitamix)
• 1 Knife and chopping board

Ingredients

  

1x2x3x

• 1 tbsp coconut aminos
• 1 tsp gluten free tamari
• 8 cups sliced mushrooms
• 1 cup chopped onion
• 4 cloves garlic
• 2 cups soy milk
• 1.5 cups water
• 1 tsp Better Than Bouillon Vegetable Seasoning
• 1 tsp olive oil
• 1 tsp thyme
• 1 tsp rosemary
• ½ tsp red chili flakes
• Himalayan salt and cracked pepper to taste

Instructions

 

• In a large soup pot, heat the olive oil over medium heat. Chop the onion and garlic and add to the soup pot, sautéing for about 5 minutes.
• Slice the mushrooms and add the sliced mushrooms to the soup pot along with the coconut aminos, tamari, rosemary, thyme, red chili flakes and a dash of salt and pepper. Stir to combine and let the mushrooms cook down, stirring occasionally, for about 15 minutes, until they’re golden brown and have released their juices and started to dry out
• Transfer half of the garlic, onion, and mushroom mixture to a blender. Add the soy milk and 1 cup of white beans, blending until smooth and creamy
• Pour the blended mixture into a large soup pot with the remaining sautéed mushrooms, the vegetable broth mixture and whole white bean. Stir well to combine.
• Bring the soup to a gentle simmer, allowing the flavors to meld for 5-10 minutes. Season with salt and cracked pepper to taste.

Nutrition

Calories: 243kcalCarbohydrates: 20gProtein: 21gFat: 8g

Keyword high protein vegan soup, mushroom and white bean soup, white bean mushroom soup

Tried this recipe?Let us know how it was!

References:

Mushroom as Prebiotics: a Sustainable Approach for Healthcare – PubMed (nih.gov)

Fruit and vegetable intake and the risk of non-alcoholic fatty liver disease: a meta-analysis of observational studies – PMC (nih.gov)

Legume intake and risk of nonalcoholic fatty liver disease – PubMed (nih.gov)