Plant Based Diet Soup Recipes
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What's there not to love about soups? They are suitable for beginners, great for batch cooking, super versatile and can hide a whole bunch of veggies.
This list of plant-based soups and stews makes for great low-calorie meals and vegan winter recipes!
No matter if you're a seasoned vegan or are looking to include more plant-strong meals into your weekly routine, soups are always great for dinner.
They can be reheated in a matter of minutes after a long day, boost your immune system, help with weight maintenance and can be surprisingly filling.
What we love most about soups is that they are so easy to customize with whatever we find in our kitchen and that's about to go bad in a few days!
In fact, you could just freeze any type of produce that doesn't look very fresh anymore and add it to a lazy weeknight soup — you'll be surprised about the accidentally genius combinations you'll come up with that way.
Plant-based soups or stews are great staple meals for families where not everyone wants to follow a vegan diet! You can just let your kids or partner add cheese, sour cream or whatever animal products they don't want to give up to it and not have to cook two meals.
If you find yourself in a hurry, reheating frozen soup is a great quick and simple meal idea — or just grab a canned vegan soup and call it dinner when things become too stressful.
Enjoy your plant-based soup with any of these vegan sandwiches and find more easy plant-based recipes here!
Vegan Canned Soups
While home-cooked plant-based soups are usually healthier than store-bought vegan canned soups, there's a place and time for them and any vegan canned soup will be better than ordering pizza after a long day.
Here are some popular vegan canned soups!
- Amy's Kitchen No Chicken Noodle or Alphabet Soup
- Campbell's Harvest Tomato & Italian Vegetable Farro Soup
- Dr. McDougall's Soups (Black Bean, Noodle, Minestrone, Tom Yum)
- Gardein Plant-Based Chick'n, Saus'ge & Be'f Soup
- Healthy Choice Country Vegetable Soup
- Imagine Foods Soups (Butternut, Broccoli, Portobello, Tomato, etc.)
- Pacific Foods Cashew Ginger Bisque, Thai Sweet Potato & Vegetable Masala
- Progresso Vegetable Classics Line
These make for great pantry staples because of their long shelf life and are a lifesaver for when you've fallen sick!
Best Vegan Bread Recipes →
Easy Plant-Based Soups & Stews
Ready for some delicious plant-based soups that you can make in a hurry, prepare in large batches and make everyone in your family happy? Here are our 30 favorite picks to cook this year.
Vegan Butternut Squash Soup
Recipe by Pinch and Swirl →
This plant-based soup combines everything we love about fall and winter! Delicious butternut squash, fresh ginger, nutmeg and crunchy pumpkin seeds. Only a handful of other staple ingredients are needed to prepare this recipe in under 30 minutes!
Cozy Lentil Soup
Recipe by Nutriciously →
If you're looking for a super nutritious healing plant-based soup, then you need to make this ginger, turmeric, carrot and lentil soup! Cozily spiced, decently rich in plant-based protein and earthy root veggies, it's hearty, family-friendly and so good for you.
Garlic Brussels Sprout Soup
Recipe by Running to the Kitchen →
Vibrantly green and super creamy, this Brussels sprout soup is bursting with garlic flavor and easily made in the blender within minutes! Although this cruciferous veggie isn't easy to love for some people, disguised in a flavorful soup and topped with some tempeh pieces, it's pretty darn delicious.
Carrot Ginger Soup
Recipe by The Live-In Kitchen →
This creamy plant-based carrot ginger soup is slightly spicy and made with only 8 simple and healthy ingredients! Topped with some peanuts, sesame seeds or fresh cilantro, it's the veggie-rich soup you need this fall to get you through the dark days.
One-Pot Bean Veggie Chili
Recipe by Nutriciously →
Looking for something really filling and more sustaining? Our favorite one-pot vegan chili is full of protein-rich beans, finely chopped vegetables and features all the delicious flavors you're longing for. Topped with some avocado or soy yogurt, it's a cheap meatless dinner option.
Mexican Noodle Soup
Recipe by Vegan Huggs →
Have you ever heard of Sopa de Fideo? It's a savory Mexican noodle soup featuring toasted noodles and a flavorful tomato-based broth. It's easy to make, requires simple ingredients and is both budget and family-friendly!
Cream of Celery Soup
Recipe by Veganosity →
Celery is a very common ingredient in plant-based soups but have you ever made a whole pot with this vegetable as the main star? This vibrant green soup requires a whole head of celery and gets its creamy texture from unsweetened almond milk. Silky, bright and lovely dinner idea!
Potato Coconut Curry
Recipe by Nutriciously →
This creamy and slightly spicy one-pot potato curry is made with protein-packed chickpeas, green peas, broccoli and a good handful of warming Thai spices! Together with the coconut milk, this is one steaming pot of healthy and flavorful goodness.
Vegetable Miso Noodle Soup
Recipe by Bakerita →
Another Asian-inspired plant-based soup is this easy gluten-free vegetable miso noodle soup. Irresistibly delicious and simple to make in under 30 minutes, you can customize it with whatever veggies you have on hand and spice it up with lots of fresh garlic and ginger!
Instant Pot Lentil Soup
Recipe by Recipes From a Pantry →
Ready for an easy hands-off plant-based soup rich in protein? The amazing electric pressure cooker Instant Pot is able to prepare legumes from scratch within minutes while intensifying any flavors in your meal from garlic to smoked paprika or chili. Try this cozy Mexican-inspired lentil soup with some homemade oil-free tortilla chips!
Cozy Vegetable Sweet Pea Soup
Recipe by Sincerely Tori →
Especially during the first cold days, you can make great use of some leftover summer vegetables like this creamy plant-based soup which is made from sweet peas. Topped with some fresh snap peas, baby spinach leaves and a splash of coconut milk, serve this tasty soup alongside some vegan bread!
African Peanut Stew
Recipe by Making Thyme For Health →
We definitely need some more hearty plant-based stews on this list! This warming and comforting one-pot African peanut stew is bursting with flavor, comes with a creamy base and needs little washing up. All the delicious spices from garlic to cumin, ginger, onion and cayenne are featured in this recipe!
Plant-Based Black Bean Soup
Recipe by Vegan Blueberry →
Another easy peasy plant-based soup that is perfect for making in the Instant Pot is this slightly spicy black bean soup! If you don't happen to have one of these devices, you can prepare this recipe in a slow cooker or on the stovetop as well. Super simple pantry ingredients and only 10 minutes of prep time will get you this pot of steaming goodness!
Cauliflower Leek Soup
Recipe by Where You Get Your Protein →
Would you believe this creamy plant-based soup is completely dairy-free, oil-free and nut-free? Perfect for busy weeknights, this one-pot cauliflower leek soup is super comforting and sure to keep you nicely warm all winter long. Make sure to serve it alongside some bread and top with green onion or coconut bacon!
Kale White Bean Lemon Soup
Recipe by Occasionally Eggs →
Interesting combination, you may think! We've been intrigued by this quick and easy soup recipe because of the sheer amount of beneficial nutrients in it. Combine that with the simplicity of ingredients and you'll get a light, healthy and cozy soup that's ready in 30 minutes and will keep any ailment miles away from you (probably).
Vegan Chickpea Noodle Soup
Recipe by Where You Get Your Protein →
Speaking of ailments, if you think that a classic chicken noodle soup is the answer to your sniffles, you need to try this plant-based version! Just as cozy and decently high in protein, this (even healthier) warming soup is made with everyday ingredients, easily customizable and super family-friendly.
Golden Beet Soup
Recipe by Crumb Top Baking →
Sweet and creamy with some spicy add-ins like garlic and ginger, this golden beet soup is a lovely idea for a healthy lunch, side or appetizer. Featuring mostly veggies, broth and seasonings like sage and lemon zest, it's a delicious seasonal plant-based soup that can be topped with seeds or fresh herbs.
Smoky Tomato White Bean Soup
Recipe by Vegan Huggs →
Loaded with fire-roasted tomatoes, tender white beans, sautéed veggies and warm seasonings, this soup is packed with flavor and done in no time! Perfectly filling, it's a great weeknight meal, freezer-friendly and works year-round.
Plant-Based Taco Soup
Recipe by Vegan Blueberry →
Probably the most comforting soup you'll ever make is this soul-satisfying plant-based taco soup topped with vegan sour cream and cheese shreds! Ready in only 20 minutes, it's super kid-friendly and great to serve to non-vegan family members or friends thanks to all the flavorful fixings.
Vegan Corn Chowder
Recipe by Zardy Plants →
Made from frozen or fresh corn, this delicious, hearty dinner is great for meal prep and tastes utterly divine! Easy to make either on the stovetop or in an Instant Pot, this savory and satisfying plant-based soup is perfect to feed your whole family.
Creamy Wild Garlic Soup
Recipe by Happy Kitchen Rocks →
While this creamy healthy soup is made with early spring greens, it definitely works for the colder months (late winter probably) and is a delicious natural flu remedy! Also, we were so mesmerized by all these beautiful, delicious toppings (hello, veggie chips!) that we just had to feature this soup anyway.
Plant-Based Mushroom Soup
Recipe by Vegan On Board →
This comforting fall soup is full of yummy umami flavor and rich in taste! Super easy to make within 15 minutes, this classic soup is best served with some freshly baked bread and a dollop of vegan yogurt.
Jalapeno Popper Soup
Recipe by This Healthy Kitchen →
Want a nice spicy kick? This jalapeno popper soup combines vegan cheddar sauce with jalapenos for a spicy, delicious bite! Made from wholesome ingredients, it's filling, satisfying and ready in 35 minutes.
Vegan Tomato Soup
Recipe by Cadry's Kitchen →
You cannot go wrong with some good old tomato soup! This simple recipe calls for just a few staple ingredients like canned tomatoes, sun-dried tomatoes and some herbs and spices — yet, it's a classic we all need up our sleeves! Served with a good vegan grilled cheese, it's a quick and satisfying family-friendly dinner.
Creamy White Bean Soup
Recipe by Watch Learn Eat →
This veganized Tuscan-style white bean soup is deliciously rustic and rich in taste without any dairy, gluten or oil added! Combining cannellini beans and fresh herbs to create an earthy flavor, it's decently high in plant-based protein, filling and so satiating. If you've been having trouble adding more legumes to your diet: this is the way to go!
Healthy Harvest Vegetable Soup
Recipe by The Rustic Foodie →
Let's use up all those delicious fall harvest vegetables and create a simple, warming plant-based soup! This humble recipe is made with carrots, parsnips, celery, kale and diced tomatoes. It's freezer-friendly and can be customized with whatever you have on hand.
Beetroot Soup With Coconut Drizzle
Recipe by April Golightly →
If you're ever worried about getting enough iron on a plant-based diet, just take a look at this gorgeous beetroot soup — stuffed with essential vitamins and minerals, it has all the delish but almost no calories or fat! Just try it for yourself.
Roasted Pumpkin Apple Soup
Recipe by Flavor The Moments →
Finally, this bright orange plant-based soup is filled with fall-everything! We've got pumpkin, Granny Smith apples, carrots, ginger and fresh sage, gently pureed and topped with roasted pumpkin seeds. Simple and delicious!
More easy vegan recipes
- 40+ Best Vegan Wraps
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- 30+ Plant-Based Breakfast Ideas
Ingredients
Creamy pumpkin soup
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 cup vegetable broth (240 ml)
- 4.5 cups pumpkin, diced (520 g)
- ½ 15-oz can coconut milk (210 ml)
- 1 tsp curry powder
- Pinch of cinnamon
- ½ tsp salt
- Dash pepper
Optional toppings
- Lemon juice
- Pumpkin seeds
- Vegan cream
Instructions
- Add garlic, ginger and 1 tbsp of the vegetable broth to a pot and sauté for around 2 minutes, then add the rest of the vegetable broth as well as the pumpkin.
- Bring to a boil, then reduce heat to medium and add coconut milk, curry powder, cinnamon, salt, and pepper.
- Let simmer for approximately 20 minutes until the pumpkin is tender and ready to be puréed.
- Take the pot off the stove and use an immersion blender to purée everything until smooth.
- Season with more salt & pepper to taste and divide between serving bowls. Add any optional toppings and enjoy hot!
Notes
- You can use butternut squash, red kuri or other winter squashes for this recipe.
- If pumpkin is not in season, go for a mixture of sweet potatoes and carrots.
- Make larger batches of this recipe and reheat it the next day or freeze any leftovers!
- For a lower fat version, swap some of the coconut milk for soy milk.
- Find 30 more delicious plant-based soups and stews in the article above!
Nutrition Information:
Yield: 2 Serving Size: ½ recipe
Amount Per Serving: Calories: 337 Total Fat: 23g Saturated Fat: 20g Trans Fat: 0g Unsaturated Fat: 1g Cholesterol: 0mg Sodium: 936mg Carbohydrates: 34g Fiber: 7g Sugar: 12g Protein: 7g
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!
Source: https://nutriciously.com/plant-based-soups/
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