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Vegan Mushroom Soup Pictured with Selected Ingredients

Vegan Mushroom Soup with Tarragon

The Pesky Vegan
This vegan mushroom soup is healthy, filling, and packed full of flavour. Featuring tarragon and wholegrain mustard, it makes for a delicious lunch or light dinner that's low-fat, dairy-free, and gluten-free.
4.67 from 3 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Soup
Cuisine Gluten-free, Vegan
Servings 4
Calories 159 kcal

Ingredients
  

  • 1 tablespoon olive oil (or plant-based butter)
  • 2-3 leeks, trimmed, cut lengthways, and sliced (or sub onions)
  • 3 cloves garlic, chopped
  • 1.5 lbs (700 g) chestnut mushrooms, sliced (you could use any mushrooms you like)
  • 1 level tablespoon dried tarragon
  • 2 bay leaves
  • teaspoons wholegrain mustard
  • 4 cups (1 litre) vegan stock (plus more if necessary)
  • 2 tablespoons nutritional yeast (optional)
  • ¾ cup (180 ml) unsweetened plant-based milk
  • Salt and pepper to taste
  • Fresh parsley, to serve

Instructions
 

  • Heat the oil in a large saucepan on medium heat. Add the sliced leeks and cook for 4-5 minutes or until starting to soften, stirring regularly.
  • Once the leeks have started to soften, add the chopped garlic and cook for another 2-3 minutes.
  • Next, add the mushrooms and cook for 7-8 minutes or until they begin to soften. There will be some liquid from the mushrooms, so it can help to turn up the heat here to really get them going.
  • Once soft, add in the tarragon, bay leaves, wholegrain mustard, and vegan stock. If using nutritional yeast, also add this. Season well with salt and pepper, bring to a boil, then reduce the heat and simmer for 5 minutes.
  • After 5 minutes, add the plant-based milk and adjust the seasoning. Simmer for another couple of minutes.
  • Turn off the heat, remove the bay leaves, and blitz using a hand blender. You could also transfer to a larger, more powerful blender (working in batches if necessary).
  • Serve with a drizzle of cashew cream, chopped fresh parsley, and crusty bread.

Notes

Mushrooms: I've used chestnut (or cremini) mushrooms in this recipe, but you could use closed cup, button, portobello, or even wild mushrooms.
Fresh tarragon: If using fresh tarragon, the general rule is to use approx. three times as much as dried. So in this case, approx. three tablespoons of chopped fresh tarragon.
Save some stock: If you want to make sure you have a thick soup, don’t use all the stock at the start. If the soup is too thick after blending, you can simply add a little more liquid at that point.
Thicken with potato: To do this, cut one or two medium potatoes into 1 cm chunks and add to the pan along with the stock. The total cooking time for this recipe will increase by around 10 minutes, at which point you should be able to easily pierce the potatoes with a knife.
Plant-based milk: My personal preferences would be oat, cashew, or soya milk. You could also try tinned coconut milk, but just be aware that this will significantly increase the fat and saturated fat in the recipe. 
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a vegan stock and plant-based milk that are certified or labelled as such. You’ll want to do the same for any vegan cream etc. that you use when serving.
Storage: You can store this soup in the fridge for up to four days or freezer for up to six months.
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* The nutrition info below is for one serving of the soup, based on a total of six servings.

Nutrition

Calories: 159kcalCarbohydrates: 24gProtein: 9gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 354mgPotassium: 1004mgFiber: 4gSugar: 9gVitamin A: 912IUVitamin C: 7mgVitamin D: 19µgCalcium: 147mgIron: 3mg
Nutrition Facts
Vegan Mushroom Soup with Tarragon
Amount Per Serving
Calories 159 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 354mg15%
Potassium 1004mg29%
Carbohydrates 24g8%
Fiber 4g17%
Sugar 9g10%
Protein 9g18%
Vitamin A 912IU18%
Vitamin C 7mg8%
Vitamin D 19µg127%
Calcium 147mg15%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy-free mushroom soup, healthy vegan recipe, vegan soup
Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan