With so many non-dairy milk options available, it can be tricky to know which one works best for making creamy soups. Some plant-based milks have a thinner consistency and don’t add the richness that dairy milk provides. When choosing a non-dairy milk for soups, you’ll want to consider texture, flavor, and nutrition.
What to Look for in a Non-Dairy Milk for Soups
Here are some key factors to keep in mind when selecting a non-dairy milk for cream soups:
- Thickness/Creaminess – The milk should have a rich, creamy consistency to mimic the texture of dairy milk or cream. Thinner, watery milks won’t provide the right mouthfeel.
- Neutral Flavor – You don’t want the milk to overpower the flavor of the soup. Opt for an unsweetened variety with a mild, neutral taste.
- Nutrition – Look for a milk that offers protein, healthy fats, vitamins and minerals. Avoid overly processed options.
- Behavior When Heated – The milk shouldn’t separate or curdle when simmered into soups. It should blend smoothly into the broth.
The Best Non-Dairy Milks for Cream Soups
Based on the criteria above, here are some top contenders for making dairy-free cream soups:
Soy Milk
Soy milk has a naturally creamy, viscous texture that works well in soups. Opt for unsweetened or plain varieties. The nutty, beany flavor pairs nicely with savory ingredients. Soy provides protein, vitamin B12, potassium and isoflavones.
Coconut Milk
Full-fat coconut milk is luxuriously thick and adds delicious richness to curries, chowders and other cream-based soups. Canned coconut milk separates in the can into cream and water layers – be sure to whisk it well before using. Coconut milk provides healthy fats and vitamin C.
Cashew Milk
Thanks to its smooth, mild flavor, cashew milk is a versatile option for creamy soups. It has a moderately thick texture, especially when blended from whole cashews. Cashews offer plant-based protein, vitamin K, copper and magnesium.
Oat Milk
With its natural creaminess, oat milk is great for achieving a rich soup consistency. The mild oat flavor also lets other ingredients shine. Look for thick, barista-style oat milks. Oats supply fiber, iron, vitamin B1 and vitamin E.
How to Make Creamy Soup with Non-Dairy Milk
Here are some tips for using non-dairy milk to make ultra-creamy soups:
- Whisk the milk well before adding to soup to emulsify any separated fat.
- Add non-dairy milk after sautéing aromatics and vegetables. Let it simmer for 5-10 minutes.
- For added richness, mix in a spoonful of vegan butter or olive oil.
- Finish with a sprinkle of fresh herbs or acid like lemon juice to brighten flavors.
- Blend creamy soups with an immersion blender for a perfectly smooth texture.
Recipe for Vegan Cream of Mushroom Soup
Here is a delicious recipe for dairy-free cream of mushroom soup using oat milk:
Ingredients
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 12 oz mushrooms, sliced
- 3 cups oat milk
- 2 tsp fresh thyme, chopped
- 1⁄4 tsp nutmeg
- 1⁄4 cup whole wheat flour
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Add onions and sauté for 5 minutes until translucent.
- Add garlic and mushrooms. Cook for 10 minutes more.
- Whisk in the oat milk, thyme and nutmeg. Raise heat and bring to a gentle boil.
- In a small bowl, whisk the flour with 1/4 cup oat milk to make a slurry with no lumps. Pour into the soup.
- Cook for 10 more minutes, stirring frequently, until soup thickens. Season with salt and pepper.
- Carefully transfer soup to a high-speed blender. Blend until velvety smooth. Serve hot.
Non-Dairy Milk Comparison Table
| Milk | Texture | Flavor | Nutrition Highlights |
|---|---|---|---|
| Soy | Creamy, thick | Bean-like, nutty | Protein, vitamin B12, potassium |
| Coconut | Very thick and rich | Coconut | Healthy fats, vitamin C |
| Cashew | Moderately thick | Mild, slightly nutty | Protein, vitamin K, magnesium |
| Oat | Creamy, can be thick | Faint oat | Fiber, vitamin B1, vitamin E |
Tips for Cooking with Non-Dairy Milk
Here are some helpful pointers for cooking and baking with non-dairy milks:
- Give it a shake or stir before using, as separation can occur.
- Opt for unflavored, unsweetened varieties for savory dishes.
- Reduce temperature to low or medium when heating to prevent curdling.
- Add lemon juice or vinegar to “sour” milk and make it more stable when cooked.
- For baking, stick with milks that have higher fat like coconut, soy or oat.
- You may need to adjust recipes slightly for moisture content.
- Don’t boil non-dairy milk or overheat, as this can cause separation.
Potential Issues with Non-Dairy Milks
While non-dairy milks offer suitable cream soup alternatives, there are a few potential drawbacks to keep in mind:
- Thinner texture – Some plant milks have a thinner consistency than full-fat dairy milk.
- Gets watery when cooked – The starch or gums added for thickness can break down with prolonged heating.
- May curdle – High heat and acidity can cause some non-dairy milks to separate when cooking.
- Strong flavors – Soy or coconut taste may come through depending on the soup ingredients.
- Nut allergies – Tree nut or coconut milks won’t work for those with allergies.
Frequently Asked Questions
What is the healthiest non-dairy milk?
Some of the healthiest options are unsweetened soy, oat, almond and coconut milk. They provide nutrients like protein, healthy fats, vitamins and minerals without the saturated fat or hormones found in dairy milk.
What milk is best for thickening soups?
Coconut milk or full-fat soy milk work best to thicken and add creaminess to soups and chowders. Oat milk and cashew milk also add richness. Some add a spoon of vegan butter or flour to thicken further.
Can you use almond milk for soup?
Yes, almond milk can be used to make vegan soups creamy. However, it has a thinner consistency than coconut or soy milk, so adding some flour or vegan butter helps. Unsweetened almond milk has a neutral flavor.
Is rice milk good for soup?
Rice milk is not the best option for creamy soups as it is very thin, watery and low in fat and protein. It can work in smaller amounts to add subtle creaminess, but lacks the richness of nut or soy-based milks.
Conclusion
When choosing a non-dairy milk for making creamy soups, opt for varieties that are thick, neutral-flavored and nutritious. Soy milk, coconut milk, cashew milk and oat milk are great options. Be sure to stick to unsweetened, unflavored kinds. Heat the non-dairy milk gently and add vegan butter or flour if a thicker consistency is needed. With the right plant-based milk, you can make dairy-free soups that are just as rich, savory and satisfying.