Plant-Based Creamy Mushroom & Fennel Soup.




Mineral rich mushrooms are one of my favourite ingredients to star in soups! this hearty creamy mushroom soups is quick and simple to make, and is highly satisfying on a cold day.


– Portobello mushrooms, 1 pack 400 grams – chopped
– Button mushrooms, two 8 oz packs – chopped
– Spanish onion, 1 medium – chopped
– Fennel, small bulb – chopped
– Celery, 2 spears – chopped
– Garlic, 2 cloves, mined
– Dried thyme, 1 tsp
– Fennel seeds, 1 tsp
– Bay leaf, 2
– Pumpkin seed butter (purchase at health food stores or supermarkets in ‘health food section’ OR make your own in a food processor or high powered blender-breaking down toasted pumpkin seeds until it becomes smooth & creamy-as you would when making any nut/seed butter)
– Fresh parsley, 1/2 bunch – chopped
– Olive oil
– Water
– Salt
– Cracked black pepper to taste


1. In a lightly olive oiled large soup pot, sauté the onion until translucent. Add the fresh chopped fennel and celery. Season with salt and pepper, add the bay leaf and dry thyme and cook on medium until the fennel and celery softens.

2. In a lightly olive oiled skillet, cook the chopped mushrooms, in 2 stages so as not to overcrowd the pan. You want the mushrooms to brown slightly and develop flavour. If you pile mushrooms in on top of each other, they’ll release too much of their water and steam – not as tasty or flavourful.

3. Once the onion/fennel/celery is tender and slightly golden, add water to cover the veggies, and bring to a boil. Then reduce to a simmer, add the sauteed mushrooms to the pot, and cover with a bit more water – covering the veggies by 2 inches or so.

4. Cook for 15 minutes, covered, then add 1 heaping tablespoon of pumpkin seed butter and stir-well. The butter will melt into the soup and help make it rich and creamy tasting. Add a couple handfuls of chopped parsley. Season to taste, adding more salt and cracked black pepper, squeeze in some fresh lemon juice for acidity.

5. Turn off the heat and let the soup coo in its residual heat for another 10 minutes, covered. Then blend the soup using an emersion blender, or adding the mix to a food processor or blender until it is to your desired consistency. Blending helps give the soup its creaminess, so make sure you’ve got a blender or food processor on hand. Serve with a little fresh parsley and ENJOY!

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