⏱ 60 min totalCreamy Vegan Chantarelle Mushroom Soup
Per 1 serving · 465 g · 12 ingredients
of a 2,000 cal day
- Protein17g21% of calories
- Carbs40g50% of calories
- Fat10g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Creamy Vegan Chantarelle Mushroom Soup (465 g) has 306 calories, with 17 g of protein, 40 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (34% DV), dietary fiber (33% DV) and Vitamin K (55% DV). Keep an eye on sodium and saturated fat, which provide 85% and 43% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber33%
- Vitamin K55%
- Thiamine23%
- Riboflavin (B2)25%
- Niacin21%
Good source of
10–19% of the daily value
- Vitamin C12%
- Choline11%
- Calcium10%
- Potassium17%
- Zinc16%
Watch
20%+ of the daily value
- Sodium85%
- Saturated fat43%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Coconut oil
¼ medium Onion
1 cloves, minced Garlic
¹³⁄₁₆ cup, pieces or slices White mushrooms- ⁹⁄₁₆ cup Navy beans
¾ cup Vegetable broth
½ tbsp Tamari soy sauce- 🥄⅛ tsp Crushed red pepper flakes
¹⁄₁₆ cup Parsley
⅛ cup Coconut milk- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Warm the coconut oil in a large soup pot over medium heat. Add the chopped onion and cook, stirring occasionally, until translucent, about 5 minutes. Stir in the minced garlic and cook 1–2 minutes until fragrant.
- 2
Add the mushrooms and sauté, stirring often, until they release their moisture and soften, 5–8 minutes. Stir in the beans and 3 cups vegetable broth; bring to a boil, then reduce to a gentle simmer. Add the soy sauce and red pepper flakes and simmer about 25 minutes. If the soup seems too thick, add a splash more broth to loosen.
- 3
Carefully blend the soup with an immersion blender (or in batches in a countertop blender, venting the lid) until mostly smooth, leaving some small pieces for texture.
- 4
Stir in the coconut milk and season with a pinch of salt and black pepper. Simmer 5–10 minutes more to meld flavors.
- 5
Serve hot and garnish with minced parsley. Taste and adjust salt and pepper as needed.
Vitamins & minerals
Amounts for 1 serving (465 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 16 μg | 2% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 121 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 5 mg | 58% |
| Potassium | 817 mg | 17% |
| Magnesium | 99 mg | 24% |
| Phosphorus | 307 mg | 44% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 62% |
| Manganese | 1 mg | 42% |
| Selenium | 15 μg | 27% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 190 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 306 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Creamy Vegan Chantarelle Mushroom Soup?
One serving of Creamy Vegan Chantarelle Mushroom Soup (1 serving) has 306 calories, which works out to 66 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Creamy Vegan Chantarelle Mushroom Soup high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Creamy Vegan Chantarelle Mushroom Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Vegan Chantarelle Mushroom Soup?
1956 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Creamy Vegan Chantarelle Mushroom Soup?
2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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