Whole Living Daily

Allergen-Free Cream of Mushroom Soup (no Dairy, Eggs, Gluten, or Soy): Food Allergy Recipe Challenge 6

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I left this week’s challenge, Cream of Mushroom Soup, to the very last minute, and only had to give it one try. But I’m not as brave as I seem.  Truth be told, I had the recipe simmering (ha ha) in the back of my mind.  A few months ago, a reader had asked me to come up with an allergen-free version of her favorite baked casserole, which was dependent on Campbell’s Cream of Mushroom Soup.  I told her to sit tight, I’d get to it, and made a mental note to come up with a substitute for condensed soup.

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1 Deliciously allergen-free Cream of Mushroom Soup- made without dairy, eggs, gluten, or soy!

2 The minced shallots and mushrooms (I used half button mushrooms and half crimini mushrooms).

3 Once the shallots and mushrooms have heated in olive oil, add the dried thyme and tapioca starch/ flour.

4 Add quick-cooking tapioca and boiling chicken broth to the pot.

5 Don't forget to add the rice milk!

6 Puree the aromatic soup in a blender, or use a hand blender like I did.

7 Serve the soup warm. The recipe is kid-friendly in taste, but feel free to add a Tablespoon of dry sherry and a sprig of fresh thyme to dress it up for the adults!

So when “alleycat” challenged me to come up with Cream of Mushroom Soup last week, I jumped at the opportunity to work on two requests at once. I suppose I procrastinated making it till Thursday (due Friday) because on some subconscious level, I’d been working on the recipe for several months already. Thankfully I was right, and the soup is truly delicious.

The challenge here was to replicate the creaminess of cream (and oftentimes, egg yolks) that cream of mushroom soup is dependent upon. Also, I needed to find an alternative to all-purpose wheat flour, which is the traditional thickening agent. Luckily, tapioca starch/flour is a great gluten-free thickener, and quick-cooking tapioca can create the richness, and texture of the cream and eggs. I left this recipe kid-friendly in flavor, but if you like, feel free to top off each bowl with a Tablespoon of dry sherry and a sprig of fresh thyme.  Any thoughts on what you’d like me to tackle for next week?  If so, leave me a comment here.

Allergen-Free Cream of Mushroom Soup

Even mushroom haters will like this creamy soup.  It tastes like childhood and stands the test of time. Feel free to double the proportions for heartier servings.  Serve with a salad and some gluten-free bread, and you’ve got a winner of a lunch.

  • 3 Tablespoons olive oil
  • 2 Tablespoons finely minced shallots
  • ½ lb. mushrooms, chopped (I use half button mushrooms, half crimini mushrooms)
  • ¼ teaspoon dried thyme
  • 2 Tablespoons tapioca starch/flour
  • 2 ½ cups low-salt chicken broth-Kitchen Basics broths are allergen-free
  • ½ teaspoon salt
  • freshly ground pepper
  • 2 Tablespoons quick-cooking tapioca
  • ½ cup rice milk
  1. Heat olive oil in a large heavy pot over medium-high heat.  Add shallots and mushrooms, and cook, stirring often, 3 minutes.  Reduce heat to medium and cook 5 minutes more, until mushrooms are a rich golden brown, and aromatic.
  2. Add dried thyme and tapioca starch/flour, and stir well to coat mushrooms.   Reduce heat to low, and cook, scraping bottom of pot often, 5 minutes.  Break up any clumps that may form.  Add 2 cups of the chicken broth, salt, and a few turns of freshly ground pepper.  Stir well, and increase heat to medium-high.  Bring to a boil, then reduce heat to low again, and simmer for 15 minutes.
  3. Bring remaining ½ cup of the chicken broth to a boil (I boil it in the microwave in a glass Pyrex measuring cup, but you can also use a small sauce pan).
  4. Add quick-cooking tapioca and boiling chicken broth to the pot.  Cook at a low simmer, until the tapioca is completely clear, stirring often.  Add the rice milk, and puree in a blender, or using a hand blender.  Heat soup through, and serve.

Allergen-Free Cream of Mushroom Soup

Copyright © 2010 by Cybele Pascal

(Please note that all my recipes are completely free of all top allergens (wheat, dairy, soy, eggs, peanuts, tree nuts, sesame, fish, shellfish, and gluten), so as many people as possible can enjoy them. Additionally, all the ingredients are available at Whole Foods, and online at Amazon.com. If you have trouble finding something, let me know and I’ll help you find it.)

SAFETY NOTE: Because each person's food sensitivity and reaction is unique, ranging from mild intolerance to life-threatening and severe food allergies, it is up to the consumer to monitor ingredients and manufacturing conditions. If manufacturing conditions, potential cross contact between foods, and ingredient derivatives pose a risk for you, please re-read all food labels and call the manufacturer to confirm potential allergen concerns before consumption. Ingredients and manufacturing practices can change overnight and without warning.

Cybele Pascal is the award-winning author of "The Allergen-Free Baker's Handbook" and the "Whole Foods Allergy Cookbook." She lives in Los Angeles with her food-allergic family: husband Adam, sons Lennon and Monte, and their dogs, Izzie and Carly (who also has food allergies). Please visit her website at CybelePascal.com.

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Comments (23)

  • This one looks awesome! I have not thought to try to come up with an allergen-free version of this soup! Not sure why, since I adore mushrooms! I am looking forward to trying this one out on the kids. I have one who loves mushrooms and one who cannot stand the texture. Thinking if I can puree them up enough, my little anti-mushroom kid may be willing to give them another go around since he does like soup!
    Keep ya posted!

  • This sounds amazing...you are so right, it screams childhood comfort food. Great job!!

  • Are people having a hard time leaving comments here, for technical reasons? I was just told somebody had difficulty, and would love to know if you have had a hard time leaving feedback. Please email me at allergycookbook@gmail.com and let me know, if so.

  • This looks fantastic!

    My suggestion for the next recipe challenge gf/soy and egg free mayonnaise. I had another suggestion, but can't remember it now. Maybe ice cream cones?

  • Can't wait to try this!

    I also wanted to tell you how much I LOVE your new cookbook! I purchased it and the Authentic Foods flour right before Mother's Day. I spent a wonderful Mother's Day in the kitchen! I hadn't realized how much I missed baking. Thank you so much for allowing me to cook for my children!

  • Aah, now that I have googled crimini mushrooms and can equate them to produce in this hemisphere, this looks like a certain favourite in my household. Thanks Cybele.

  • [...] Check out my brand new recipe for Allergen-Free Cream of Mushroom Soup on Martha Stewart’s Whole Living Daily, and let me know what challenge you’d like [...]

  • Some suggestions: croissants, "buttery"-flakey crackers, sandwich bread (that you don't have to toast to be edible), tempura, sponge cake, scalloped potatoes. vegetable gratin....all egg, dairy, wheat free.

  • Because I've had so many requests in the past FEW weeks for egg-free, dairy-free, soy-free mayo, I will be attempting that one for Monday's blog post. Not sure it can be done, but I'm willing to try.

    thanks for your requests! Keep 'em coming.



  • Mayo sounds great, it would open up some summer salad options. :) I have breakfast foods on the brain so crepes would be awesome.

  • Hi Cybele! My daughter would love for you to come up with an allergen free blueberry bread pudding recipe...she had some at camp (which was safe for her to eat) and specifically asked me to contact you for a recipe so that we can make it at home. :)

  • I went to whole foods today and all they had was regular tapioca, how is that different from "quick cooking?" I can still return it if it is wrong.

  • Ok, Cybele, here is a HARD one – maybe impossible.

    Soy-free, egg-free, milk(casein)-free, gluten-free macaroni and cheese….

    I made my son, Parker, macaroni and cheese using Ricera cheese and was stunned when he broke out and started itching his lips and neck. I was so frustrated when I found out that Ricera Cheese has Casein in it. Why make a rice cheese with milk in it?!!!!!!! grrrrrrrr! Lesson learned.

    I wish there was a cheese that didn’t have soy in it that Parker could have. I don’t know of one. I am VERY excited that Earth Balance has a butter with no Soy in it! Why can’t they make a cheese? Ha!

    Thanks Cybele! I really appreciated the recipe for cream of mushroom soup. You’re incredibly talented!

    Tonya Christman
    (Parker’s mom)

  • One more, this is easier I thinkg...cream of chicken soup...(I'm sure you could use the base of the cream of mushroom soup, but I don't know what seasonings you would need with chicken as opposed to mushrooms...).

  • @Tonya - Amy's now has such a mac and cheeze! It's made using Daiya cheeze, which is amazing! Both are available at WFs. I've found the Amy's GFCFSF mac & cheeze at Kroger as well. (Amy's has two different frozen GF mac & cheeze, so make sure you get the one that says "new" on the box and lists "Daiya" cheeze in the ingredients.)

  • If anyone comes up with a similar recipe without the tapioca (i'm allergic) i would love to hear about it

  • I really want to make the cream of mushroom soup but can't find the recipe to print/save except in this blog area. For some reason my printer won't print from here if I highlight the recipe posted. Is it listed anywhere else/under what name.
    Thanks .

  • Re: Daiya, for those of us that are dealing with avoiding corn, they claim to be corn free but use xanthan gum. I can't get the company to respond to my emails for questions. I'm glad so many can enjoy the alternative cheese but it is hard for those with corn allergies when companies won't clarify claims.

  • Here's the reply I got from Daiya: "We had a product spec sheet from a very early incarnation of the product that was corn free, but this was from well over a year before we went retail, so how WF got it is beyond me. You are correct our product is not corn free because of the xanthan gum and the citric acid."

  • For the soup would potato starch and potato flour work instead of tapioca

  • DO you have any soy and dairy free chocolate cheesecake recipes? My husband wants this for hip birthday Saturday. LOve reading your stuff. Only been on this diet a shost time and your page has been so helpful. THank you.

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  • Aw, this was an incredibly nice post. Spending
    some time and actual effort to make a really good article… but what can I say… I procrastinate a
    lot and don't manage to get nearly anything done.

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