Don't miss out on my next spiritual retreat. June 7 – 9th, 2024. Sign me up!
Dinner / Healthy Lunch Recipes / Meal Prep / Plant-based

Best Ever White Bean and Mushroom Soup

View recipe

This Best Ever White Bean and Mushroom Soup is a delicious easy recipe that comes together in under 30 minutes. Perfect for a comforting weeknight dinner or meal prep for simple lunches during the week. This soup is true to it’s name, it tastes like your new favourite meal and it supports your whole body’s health.

Cremini mushrooms are superfoods they have anti-inflammatory benefits, help to support immune system function, and can provide anti-cancer benefits. Cremini mushrooms contain phytonutrition, zinc, manganese, Vitamin D, B Vitamins, calcium, and selenium. Selenium helps the liver and the detoxification of toxins in the liver. They also have the potential to help or prevent oxidative damage as a powerful antioxidant. Cremini mushrooms are also helpful in reducing bad LDL cholesterol levels due to their B vitamins and antioxidants.

Cremini mushrooms add a delicious and meaty flavour to this feel good soup.

White kidney beans can also be called cannelloni beans. They are soft, creamy, and add a nutty flavour which makes them a flavourful addition to any soup. The real reason these beans were added is they are a nutritional powerhouse. They are loaded with plant-based protein and fibre and they are a great source of Vitamin B 9 (folate), vitamin B 6, iron, copper, phosphorus and magnesium.

Did you know iron help with so many vital bodily function? Your body uses iron to make hemoglobin, a protein in red blood cells. Red blood cells carry oxygen from the lungs to the rest of the body. Iron can help eliminate fatigue and help improve your immunity as well.

I share a lot about support your immune system because it is cold and flu season and I never seem to get sick, I attribute it to eat a wide variety of plants and foods that support the immune system. This information is shared so you can understand foods that support your body and your families as well.

The more plants you can get into each meal really helps to improve your gut microbiome, and when you have a healthy gut this really boost your immune system function and your mood.

This Recipe is:

  • Vegan/Plant-based
  • Dairy-free
  • Gluten-Free
  • Loaded with Fibre
  • Delicious
  • Comforting
  • It was also a huge hit with my husband

Have so much fun making this recipe work for you and nourishing your body with foods you love. This soup is so customizable so have fun with experimenting.

The Recipe


White Bean, Mushroom & Wild Rice Soup

Makes: 4-6 servings

Prep Time: 10 minutes

Cook Time: 20 minutes


1 tablespoon avocado oil

1/2 yellow onion, diced

2-4 cloves garlic, minced

1 (8oz.) container cremini mushrooms

2-3 tablespoon tapioca starch (or gluten-free flour)

2 cups cooked white kidney beans (or 1 16 oz. can)

1 cup cooked wild rice

6-8 cups vegetable broth

  1. In a large pot over medium heat add oil, minced garlic, diced onion and chopped mushrooms and sauté for 5-7 minutes until mushrooms are cooked and brown.
  2. Meanwhile in a small pot cook rice according to package.
  3. Add in 2-3 tablespoons of tapioca starch or gluten-free flour in and stir for one minute to coat.
  4. Add in vegetable broth, white kidney beans and simmer 20 minutes until broth thickens. Add in cooked wild rice and serve immediately.

I highly recommend serving with fresh cilantro on top. Cilantro is great for helping your body naturally detoxify heavy metals so sprinkle it on more soups, and your favourite meals.

Recipe Note – You can substitute white kidney beans for 2 cups cooked chicken, cubed.

If you want to lower the carbohydrates and calories in this dish you can omit the wild rice and add in carrots for a pop of colour.

If you make this recipe I would love to hear what you think in the comments below, or be sure to tag me in your pics or DM over on the socials @pam_rocca.

As always sharing is caring, if you know someone who would love this recipe I would so appreciate you sharing it with them.

With love,