Nutrition
Ingredients
- 1 block Extra Firm Silken Tofu (Mori-Nu 12.3oz package)
- 2 tbsp Nutritional Yeast
- 1/4 cup soy milk, unsweetened
- 1/2 onion, diced
- 1/2 bulb garlic, minced
- 3 cups baby bella mushrooms, finely chopped
- 1/2 tsp thyme
- 1/4 tsp nutmeg
- 1 tsp salt
- 1 tsp onion powder
- 1/2 tsp garlic powder
Instructions
- In a medium-low heat skillet, cook onions until translucent
- Add garlic to onions, and cook for another 2-3 minutes, stirring regularly to avoid burning
- In a high-speed blender, blend tofu, soy milk, onion and garlic until well-mixed and creamy
- In medium-low heat skillet, begin cooking your mushrooms.
- Add tofu mixture to the pan with the mushrooms.
- Add all remaining seasoning and stir until well-mixed
- Cook for another 10 – 15 minutes until mushrooms are well cooked, stirring regularly so nothing burns
Equipment
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Despite me not being able to get a very good picture of this high protein condensed mushroom soup, it is delicious! Sure, you could buy store-bought, but I don’t think it tastes as good and it won’t have much protein. I like to use this as a base for biscuits and gravy, or in casseroles where you would normally use a can of mushroom soup. Honestly, I use this a ton! It’s a little time intensive, but I think definitely worth it!
Ingredients
- Extra Firm Silken Tofu – make sure you use silken tofu with this or you will definitely get different results texture and taste-wise! Silken tofu can be found in the refrigerated section with the other tofu options, but there is also a shelf-stable variety that’s typically in the International Food Isle. If you can’t find it at your grocery store, you can buy it online as well. I like the brand Mori-Nu and usually get the extra firm silken tofu variety.
- Nutritional Yeast – also known as nooch, this is a shelf stable product that is often used in vegan cooking to give a cheesy, savory flavor. It also has a surprising amount of protein! You can find this at most stores and also online!
- Soy Milk – I prefer soy milk because it has the most protein per calorie of the vegan milk options, but any non-dairy milk will work.
- Onion, garlic – these add a lot of flavor to the soup!
- Mushrooms – I used baby bella mushrooms for this, but you can use whatever mushrooms you want. I probably wouldn’t use something like shiitake since those have such a strong flavor.
- Thyme, nutmeg, onion powder, garlic powder – this is what gives it that classic mushroom soup flavor.
- Salt – adjust to taste.
Directions
- Peel and chop onions and garlic.
- Clean the mushrooms, and finely dice them. They should be very small.
- In a medium-low heat skillet, cook onions until translucent. This should take about 3 – 5 minutes. Stir regularly to avoid burning and sticking to the pan.
- Add garlic to onions, and cook for another 2-3 minutes, stirring regularly to avoid burning.
- In a high-speed blender, blend the silken tofu, soy milk, cooked onion and garlic until well-mixed and creamy.
- In medium-low heat skillet, begin cooking your mushrooms.
- Add the silken tofu mixture to the pan with the mushrooms. I like to add this when there is still mushroom liquid in the pan so that it absorbs some of the color.
- Add all remaining seasonings and stir until well-mixed.
- Cook for another 10 – 15 minutes until mushrooms are well cooked, stirring regularly so nothing burns. This has a tendency to spit out very hot liquid droplets for whatever reason so be careful!
Silly Little Haiku
We make our own soup
Since Campbell’s isn’t vegan
And it tastes better!
Author
Protein Deficient Vegan