Black Forest Creamy Mushroom Soup (Dr. Fuhrman)

The smell of almond milk in soup seemed a little strange to me at first, but this soup got even better after sitting in the fridge overnight. It is rich and satisfying, and I love the flavors. Who doesn’t love mushrooms?

This made about 8 (pint) servings.

I didn’t juice the carrots for broth (as requested in the original recipe), I used premade low-sodium veggie broth. If you want to follow the recipe, you’ll need 5 cups of carrot juice. You’ll see my changes to the original recipe ingredients below. The directions include my modifications.



Black Forest Cream of Mushroom Soup
Preparation Time: 60 minutes
2 tablespoons water
2 pounds mixed fresh mushrooms (I had a mix of button and cremini) sliced 1/4 ” thick
2 cloves garlic, minced or pressed (I didn’t have this so I used 1 shallot)
2 teaspoons herbes de Provence
5 cups carrot juice (5 pounds of carrots, juiced)  I used 5 cups low-sodium veg broth
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 I didn’t have this so I used frozen petite peas
1 cup chopped celery
3 leeks, cut in 1/2-inch-thick rounds and cleaned
1/4 cup Dr. Fuhrman’s VegiZest or other no-salt seasoning blend, adjusted to taste
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 white beans, drained
5 ounces baby spinach
1/4 cup chopped fresh parsley, for garnish didn’t have this either, skipped it

Heat the water in a large saute pan. Water saute the mushrooms, garlic and herbes de Provence for about 15 minutes, or until tender and starting to caramelize. Set aside.
In a large soup pot, bring the carrot juice or veg broth, 2 1/2 cups of the almond milk, carrots, onion, peas, celery, and leeks 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 the lemon juice, thyme, rosemary, and half of the beans, and blend it all with an immersion blender until smooth.
Then add the remaining beans and the spinach, and sauteed mushrooms. Heat until the spinach is wilted.

Stores in fridge and freezes well.  Made 8 pints.


Dr. Fuhrman’s Anti-Cancer Soup

I know, that title doesn’t sound like something I would ever make, but I am sick of being fat and feeling sick after every meal, so I have been following Fuhrman’s Eat to Live diet (the aggressive one). It’s really hard if you don’t have stuff prepared ahead of time, this recipe really helps. ETL is a vegan diet but stricter than vegan because you don’t eat anything processed either, no fake vegan mayo or vegan cheese, prepared vegan meals, etc. Only veggies, fruit, nuts, beans, and seeds.

This soup is delicious and freezes well. Everyone that has tried it has liked it and it really is a great soup and not too hard to make. Just lots of chopping veggies, and if you make your own veggie broth (as I did, following the recipe), you’ll need to juice a ton of carrots and celery.


Recipe made 14 pints (14 servings)


CLoseup – smells delicious!


1 cup dried split peas and/or beans
4 cups water
6-10 medium zucchini
5 pounds carrots, juiced (5-6 cups juice; see note)*
2 bunches celery, juiced (2 cups juice; see note)*
2 tablespoons Dr. Fuhrman’s VegiZest (I didn’t have this)
1 teaspoon Mrs. Dash no-salt seasoning (I used 1 tbsp of this but there’s too much pepper in it for me)
4 medium onions, chopped
3 leek stalks, coarsely chopped
2 bunches kale, collard greens or other greens, tough stems and center ribs removed and leaves chopped
1 cup raw cashews
2 1/2 cups fresh mushrooms (shiitake and cremini), chopped


  • Juice the carrots and celery to make the broth. 5 lbs carrots made 4.5 cups juice but the celery made up for it by making more than it called for, so it evened out. You can also use No Salt Added vegetable broth instead.
  • Place the beans and water in a very large pot over low heat. Bring to a boil, reduce heat and simmer.
  • Add the zucchini (chopped) to the pot.
  • Add the carrot juice, celery juice, VegiZest and Mrs. Dash.
  • Add the onions, leeks and kale.
  • Take out 1 cup of liquid and blend with the cashews until creamy. Pour this mixture back into the soup pot.
  • Add the mushrooms and continue to simmer the beans until soft, about 2 hours total cooking time. Make sure you cook it long enough or else the split peas will be too hard!
  • Optional: using an immersion blender, blend soup until it’s creamy and smooth, with some chunks of veggies remaining (up to you).

* Freshly juiced organic carrots and celery will maximize the flavor of this soup.

Creamy Mushrooms (evil) and Blue Potato Leek Soup

Soooo delicious…. would be better with fresh parsley (I only had dried)

I know, the title sounds strange, but there’s an explanation.
The creamy mushrooms recipe is Jamie Oliver’s but I made a slightly more evil version because Chris and I had a strange idea that it called for bacon (like this Nigella Lawson recipe). This was delicious. I didn’t have crusty bread to serve with it so I baked up some puff pastry from Trader Joe’s. It didn’t puff properly and didn’t taste great, so we ate the mushrooms plain and then threw some into the potato leek soup, which was delicious!

Next time I’ll serve the mushrooms with crusty bread (and no bacon). It’s a great treat. I would make this without bacon next time and serve it with a side of bright arugula salad with lemon and pecorino romano to cut the heaviness.

My recipe:
3 tbsp butter
3 slices bacon, sliced into 1/4″ pieces
1 lb mushrooms (I used oyster, shitake, cremini), trimmed and sliced
1/4 red onion, thinly sliced
1/2 cup heavy cream
salt, pepper
parsley (fresh is better, I only had dried)

Melt butter in large pan. Add bacon, cook until soft and just starting to brown. Add onions and mushrooms.
Cook for 10-15 minutes until onions soft and translucent and mushrooms are cooked down. Add salt, pepper, cream, and cook for 10 more minutes on med-low flame to reduce cream. Add parsley too (if fresh, add at the end). Serve with crusty bread. Delicious.

Now I’m sure you want to know why the potato leek soup was blue. It was actually grayish. Not very appealing, but trust me, it wasn’t a Bridget Jones-type error, I just had blue potatoes in the kitchen. Blue potatoes blended with white potatoes and leeks and cream makes gray/bluish soup.  🙂  It’s the same potato leek soup recipe that I made before, just tweaked a little (2 c cream, 3/4 c skim milk, 6 potatoes, 4 small trimmed leeks… it’s a very flexible recipe).

Blue and white potatoes cooking with leeks
Finished soup, slightly blue, slightly gray   🙂

Cauliflower Cheddar Soup

February must be soup month… it’s all I want to make.
This one is great, from the latest (March 2012) issue of Everyday Food. Tastes like a potato cheddar soup but with more flavor because of the cauliflower. I served it with bbq boneless/skinless chicken thighs and leftover roasted potatoes and onions from last night (and you can see my glass of ginger beer in the background… yummy!).
It’s super easy too. Where would we be without immersion blenders?  🙂
Another great veggie option if you switch to vegetable broth instead of chicken broth.

3 tbsp unsalted butter
1 med yellow onion, diced small
1 med head of cauliflower, cut into 1.5″ pieces
32 oz fat free low sodium chicken broth
8 oz water
5.5 oz sharp white cheddar, shredded
Kosher salt and ground pepper
1/8 tsp ground cayenne pepper (optional; I skipped this)

Melt butter in dutch oven. Add onions, cook 8 minutes over med heat until softened, stirring occasionally. Add cauliflower, season with salt and pepper, and cook 12 minutes until just beginning to brown.
Add broth and water. Bring heat up to high and bring to boil.
Then lower heat and simmer, uncovered, for 20 minutes until cauliflower is very tender.
Turn off heat, use immersion blender to puree soup.
Add cheddar cheese, stir until melted (you can put the heat back on to low if necessary to melt cheese).
Sprinkle cheese on top for garnish and with cayenne pepper, if desired (I think chives would look nice on top too, but I didn’t have any), and serve immediately.

Serves 6. 212 cal per serving.

Butternut Squash Apple Soup

Mmmmm… it’s so good, and super easy. How could I not love that?
I made it really easy by buying pre-peeled and cut butternut squash in the produce section. Then I just chopped it up. I also bought a bag of frozen sliced leeks from Trader Joe’s (excellent). The hardest part was peeling and chopping 3 apples. So easy.  🙂 This is my stripped-down version of Michael Chiarello’s recipe.

2 tbsp butter
1 cup sliced leeks (white and lightest green parts only)

4 cups butternut squash, chopped (about 1/2″ cubes, can be a little bigger)
3 organic apples (3 cups chopped) – I used fuji, braeburn and gala

36 oz chicken stock (approx, anywhere from 32-40oz is fine)
salt and pepper

In heavy soup pot (dutch oven) melt butter until it turns nut brown. Add garlic clove (cut in half), and add leeks (I saved time and nuked the frozen leeks first).  Season with salt and pepper. Cook until soft, about 2 minutes.
Add squash and apples (season with salt and pepper) and cook for 10 minutes, stirring occasionally.
Add stock, bring to low boil, reduce heat and let simmer for 40 minutes (covered about 3/4 way with lid) until squash and apples are soft.
Blend with an immersion blender (watch for hot soup splatters!) and serve immediately.

It made 10 cups of soup, 92 calories per cup. Yum!

Chris’ Chicken Soup

Chris made chicken soup last week. It’s a shame that it was all gone by time I caught his cold today.
Delicious soup, though! Really easy to make aside from picking the hot chicken. It freezes well too.
Chris likes to add ditalini to his soup, I don’t like to add any pasta/noodles to mine. We both like to sprinkle a little grated pecorino on top before we eat it.  🙂

1 whole chicken (about 4 lbs)
16 cups water
6 carrots, sliced into 1/4″ slices
4 stalks celery, chopped
3 yellow onions, diced
2 tbsp tomato paste (optional, Chris just adds it for a little color/flavor)
rind of pecorino romano
black pepper

Boil chicken in water with 1 tbsp salt  in a large pot for 30 minutes, then add remaining ingredients. Simmer for another 60 minutes. Remove chicken, let the chicken cool a little, and pick meat off chicken. Put meat back into soup.
Allow to cool and skim off fat. Makes about 4.5 quarts.

Farm Share Soup (AKA kitchen sink soup)

I’m also calling this the bronchitis cure soup, as I’m home with an annoying case of bronchitis.
It’s delicious… I just used whatever we had from the farm share and added a can of beans. Yum.

 I put the recipe on Livestrong so that I can track it. I ate one bowl (about 2 cups) and now I want more!  🙂

2 tsp EVOO
Salt, pepper
2 small yellow onions, diced
8 fingerling potatoes, diced

2 broccoli spears with florets, peeled and chopped
5 large leaves broccoli greens
1 box chicken stock (Fat free)
1/2 box chicken broth
1-2 cups water

1 bunch tatsoi
handful haricot verts (skinny french string beans)
1 can great northern (or could use canellini) beans

Cook onions in oil, add potatoes and salt/pepper, and cook 10 minutes. Add broccoli greens and broccoli, cook 5 minutes more.  Add stock, broth and water. Bring to low boil, simmer 10-15 minutes. Add tatsoi, french beans, and canned beans, allow to simmer 5-10 minutes.
Serve with grated pecorino romano.

Yum!!!! and it’s only 116 calories for 2 cups, with 1.8g fat, and 7.1g protein! Yay!