Allergen-free Cream of Mushroom Soup & Bonus–Recipe

Casseroles and quick easy meals of my childhood are filled with cream of mushroom soup.  I’ll admit it’s a great binder to make lots of ingredients into become one hearty meal. 


Even my favorite recipe for homemade pot pie is made with cream of mushroom soup.  My friend Katie mentioned pot pie in passing and it was all I could think about.  I could smell it.  I wanted one but that darn cream of mushroom soup was holding me back.  Nowadays cream and I aren’t on good terms.  Every alternative recipe I found used soy or butter or some other allergen. 

When I was about to give up after 3 or 4 attempts – okay really I was determined to do this but my budget was suffering – I succeeded.  I made cream of mushroom soup and then cream of celery and cream of broccoli to boot.

Allergen-Free Cream of Mushroom Soup


Cream of mushroom soup without the cream or nuts or anything.  It’s almost magic how perfect this works in traditional recipes.

Prep time:  10 minutes     Cook time: 40 minutes


  • 2 tablespoons Soy-Free Earth Balance
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 16 ounces baby portabella mushrooms, chopped (or mushroom of choice)
  • 1 1/2 cup Hemp Milk (or other alternative milk)
  • 3 tablespoons Gluten-Free All Purpose Flour [I used King Arthur Flour]
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  1. Melt Earth Balance in large skillet with sides.  Add the onion and sauté for 3 minutes.  Add garlic and continue to stir allowing onions to sweat but not brown or burn.  Add mushrooms and stir for 10 to 15 minutes until they are softened and brown.  They should reduce in size and have a strong mushroom smell.
  2. Microwave hemp milk for 30 seconds to warm.  Combine the salt and pepper with the gluten free flour then whisk into warm milk to create a slurry.   
  3. Add slurry to skillet and cook for until liquid reduces by half.
  4. Puree mixture to desired consistency (I like to leave small mushroom pieces).  For a traditional blender do so in batches to prevent the build up of heat and and explosion of hot soup…for an immersion blender a pan with sides is best and be sure to tilt the pan so the blade is completely immersed.
  5. The soup can be refrigerated for up to three days before use or frozen and thawed overnight before use. 

I always have this on hand like others have cans of soup in the pantry.  This is not a typical $1.29 can of Campbell’s Cream of Mushroom but it’s Organic, Gluten-free, Dairy-Free, Soy-free…basically magic soup.  And this soup taste great eaten alone.

If you’d like to eat it in a recipe here’s a simple casserole…I’ll share the pot pie later when I have a better photo.  The last one was too good to stop and photograph.

Pepper and Spinach Casserole


In twenty minute dinner can be on the table.  Simple ingredients, simple preparation, and anything but simple flavors.

Prep time: 5 minutes    Cook time:  25 minutes


  • 16 ounces of gluten-free pasta (I use Tinkyada Brown Rice Pasta)
  • 2 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped 
  • 3 peppers, chopped – I used a red, yellow and orange
  • Cream of mushroom soup (made ahead from recipe above)
  • 1/4 cup nutritional yeast
  • 10 ounces fresh spinach
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt



  1. Preheat oven to 350 degrees and spray 9×13 baking dish with olive oil spray.
  2. Heat the oil in a large skillet on medium high heat.  Add the garlic and onion to cook for 5 to 7 minutes.  Add the chopped pepper and sauté for 5 minutes until peppers are soft.
  3. Add the spinach and cover until wilted.
  4. Meanwhile, cook pasta according to instructions.  Reserve 1/4 cup of pasta water when draining and return pasta to pot. 
  5. Add vegetables to pot with pasta and stir in cream of mushroom soup, salt and pepper.  Use pasta water to thin sauce, if needed. 
  6. Transfer mixture to baking dish and top with nutritional yeast.  Bake for 30 to 35 minutes until top is brown.  S
  7. Serve and enjoy!
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