Black Forest Cream of Mushroom Soup




2 tablespoons water

2 pounds mixed fresh mushrooms (button, shiitake, cremini) sliced 1/4 " thick

2 cloves garlic, minced or pressed

2 teaspoons herbes de Provence

5 cups carrot juice

3 cups unsweetened hemp, soy or almond milk, divided

2 carrots, coarsely chopped

2 medium onions, chopped

3/4 cup fresh or frozen corn kernels

1 cup chopped celery

3 leeks, cut in 1/2-inch-thick rounds

1/4 cup Dr. Fuhrman's VegiZest or other no-salt seasoning

1/4 cup raw cashews

1 tablespoon fresh lemon juice

1 tablespoon chopped fresh thyme

2 teaspoons chopped fresh rosemary

3 cups cooked white beans (northern, navy, cannellini) or 2 (15 ounce) cans no salt added or low sodium, rinsed and drained

5 ounces baby spinach

1/4 cup chopped fresh parsley, for garnish


Heat the water in a large saute pan. Water saute the mushrooms, garlic and herbes de Provence for about 5 minutes, or until tender, adding more water if necessary to prevent from sticking. Set aside. In a large soup pot, bring the carrot juice, 2 1/2 cups of the milk, carrots, onion, corn, celery, leeks and VegiZest to a boil. Reduce the heat and simmer until the vegetables are tender, about 30 minutes. In a food processor or high powered blender, puree the cashews and remaining 1/2 cup milk. Add half of the soup liquid and vegetables, the lemon juice, thyme, and rosemary. Blend until smooth and creamy. Return the pureed soup mixture to the pot. Add the beans, spinach, and sauteed mushrooms. Heat until the spinach is wilted. Garnish with parsley.


Calories 295
Carbohydrates 55 g(18%)
Fat 5 g(7%)
Protein 13 g(27%)
Saturated Fat 1 g(4%)
Sodium 217 mg(9%)
Polyunsaturated Fat 2 g
Fiber 14 g(57%)
Monounsaturated Fat 4 g
per serving (8 servings)