Mushroom Spinach Soup – a clean, earthy, and nutrient-dense recipe that proves you don’t need dairy or flour to make a comforting, satisfying soup.
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This mushroom spinach soup relies on chickpea flour and the natural thickness of vegetables to deliver a silky-smooth experience that is completely plant-based and gluten-free.
This soup recipe is built on four core pillars:
- Mushrooms (The Earthy Base) provide the deep, umami flavour and a wonderful, meaty texture.
- Spinach (The Nutrient Powerhouse) adds brilliant colour, and a boost of vitamins.
- Chickpea Flour (The Dairy-Free Creaminess): A secret weapon! Creating a naturally creamy and starchy base that perfectly mimics the richness of heavy cream.
- Aromatic Spices: Simple garlic, onion, and celery are all you need to elevate the natural flavours of the vegetables.
Looking for comforting soup recipes?
Ingredients You’ll Need
- Mushrooms like white button or cremini works well for this soup recipe.
- Fresh Baby Spinach or the regular one (finely chopped).
- Gram Flour to thicken the soup and give it a nutty flavour.
- Aromatics: Garlic, Celery, Onion, Star Anise
- Liquid: Low Sodium Vegetable Stock or the bouillion powder.
- Light Olive Oil or coconut oil for sauteeing.
- Seasoning: Salt, Black Pepper
How To Make Mushroom Spinach Soup
1. Chop Mushrooms
- Finely mince the mushrooms along with stem or use the food processor for the task.
2. Sauté the Aromatics:
- Heat the oil in a large pot or Dutch oven over medium heat.
- Add the garlic, onion, star anise, and celery. Sauté for 3-4 minutes until garlic starts turning brown.
- Add the minced mushrooms to the pot. Sauté for 4 – 5 minutes, stirring occasionally, until they have released their liquid. This concentrates their flavour.
- Stir in the chickpea flour (besan) and cook for 1 minute. This acts as a gluten-free binder, helping to thicken the soup later.
3. Build the Base:
- Pour in the vegetable stock and water. Stir in the salt and pepper.
- Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 10 minutes.
4. Add the Spinach:
- Stir in the chopped spinach. Simmer for just 1-2 minutes, or until the spinach has completely wilted. Overcooking the spinach will dull its vibrant green colour.
5. Blend to Creaminess:
- Carefully transfer the hot soup mixture to a high-speed blender, or use an immersion blender directly in the pot. Blend until the soup is perfectly smooth and creamy.
Ladle the hot soup into bowls.
Garnish with a drizzle of good olive oil, a sprinkle of fresh herbs (chives or parsley), or a few toasted nuts/seeds (like pine nuts or pumpkin seeds) for crunch.
Serve mushroom spinach soup with a crusty bread and sides like roasted carrots, smashed potatoes, or grilled meat.
Hina’s Tried and True Tips
- Roast the Mushrooms: For a deeper umami flavour, it is important to mince and then saute the mushrooms.
- Nutritional Yeast: Stir in a tablespoon of nutritional yeast at the end for a slightly cheesy note without any dairy.
- Cashew Cream Boost: If you want extra richness, soak ¼ cup of raw cashews in hot water for 30 minutes, drain, and blend them into the soup along with the vegetables like I do for my skinny spinach soup.
- Chunky Soup: If you love a rustic soup, no need to blend. After cooking spinach, you can enjoy the soup as it is.
Do you love vegetable soups? Then try this flavoursome Roasted Tomato Soup, comforting Gnocchi Soup, or a low calorie Potato Leek Soup.
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Mushroom Spinach Soup Recipe
Mushroom Spinach Soup – a clean, earthy, and nutrient-dense recipe that proves you don't need dairy or flour to make a comforting, satisfying soup.
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Servings: 2 adults
Calories: 144kcal
- stockpot or saucepan
- Blender
Ingredients
- 200 gram button mushrooms
- 1 tablespoon light olive oil
- 1 small onion, finely chopped
- ½ tablespoon minced garlic
- 1 celery stalk, finely chopped
- 1 star anise
- 1 tablespoon gram flour (besan)
- 2 Cup vegetable stock (get recipe)
- 2 Cup fine chopped spinach
- ¼ teaspoon salt or to taste
Instructions
- Finely mince the mushrooms along with stem or use the food processor for the task.
- Heat the oil in a large pot or Dutch oven over medium heat. Add the garlic, onion, star anise, and celery. Sauté for 3-4 minutes until garlic starts turning brown.
- Add the minced mushrooms to the pot. Sauté for 4 – 5 minutes, stirring occasionally, until they have released their liquid. This concentrates their flavour.
- Stir in the chickpea flour (besan) and cook for 1 minute. This acts as a gluten-free binder, helping to thicken the soup later.
- Pour in the vegetable stock and water. Stir in the salt and pepper. Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 10 minutes.
- Stir in the chopped spinach. Simmer for just 1-2 minutes, or until the spinach has completely wilted. Overcooking the spinach will dull its vibrant green colour.
- Carefully transfer the hot soup mixture to a high-speed blender, or use an immersion blender directly in the pot. Blend until the soup is perfectly smooth and creamy.
- Garnish with a drizzle of good olive oil, a sprinkle of fresh herbs (chives or parsley), or a few toasted nuts/seeds. Serve Mushroom Spinach Soup warm.
Nutrition
Calories: 144kcal | Carbohydrates: 16g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1266mg | Potassium: 618mg | Fiber: 3g | Sugar: 7g | Vitamin A: 3327IU | Vitamin C: 15mg | Calcium: 55mg | Iron: 2mg
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