healthy vegan soup

Light and creamy, this butternut squash red lentil soup is an easy and healthy vegan soup recipe that you&#x27;ll absolutely love! Also great: this delicious healthy lentil soup is ready in 30 minutes!

30-Minute Butternut Squash Red Lentil Soup

red lentils,

onion, chopped

butternut squash, chopped

cilantro

cinnamon

tsp cardamom

Tbsp coconut oil

tsp ginger, ground

Tbsp coconut cream

Saute the onion, the cinnamon, cardamom and ground...

Saute the onion, the cinnamon, cardamom and ground ginger with coconut oil in a small cooking pot at medium heat for 1-2 minutes.

Add lentils, butternut squash, a few good pinches...

Add lentils, butternut squash, a few good pinches of salt and cover with water or stock. Cover the pot with a lid and bring to a boil. Once the soup is boiling, stir in the coconut cream (add water if needed). Then reduce the heat and let simmer until lentils are done (took me around 10-15 minutes).

Add salt if needed (probably!) and take off...

Add salt if needed (probably!) and take off heat.

Serve hot with some chopped cilantro and if...

Serve hot with some chopped cilantro and if desired - toasted sesame seeds.

This hearty vegetable soup with bulgur wheat is filling, warming, and comforting. It&#x27;s really easy to make using ingredients you most likely already have on hand. This recipe is vegan and high in fiber.

Hearty Bulgur Soup

olive oil

leek, thinly sliced

celery,

carrot,

Tbsp bulgur

(19 oz/ 540 ml) red beans, rinsed and drained

(28 oz/796 ml) diced tomatoes

vegetable broth

water

juice of half lime

garlic powder

salt and pepper

In a large pot, heat the olive oil...

In a large pot, heat the olive oil over medium heat. Add the leeks and cook stirring frequently for about 2 to 4 minutes or until the leeks start to soften

Add the carrots, celery, and bulgur and cook...

Add the carrots, celery, and bulgur and cook stirring occasionally for about 4 minutes until the vegetables start to soften.

Add the diced tomatoes, vegetable broth, water, and...

Add the diced tomatoes, vegetable broth, water, and beans. Bring to a boil and reduce heat. Cover and simmer for about 15 minutes.

Add the garlic powder, salt, pepper, and lime...

Add the garlic powder, salt, pepper, and lime juice and simmer for another 10 minutes or until the vegetables are cooked through.

A healthy vegan soup packed with nutrients

One-Pan Vegetable Soup

zucchini (medium, chopped)

carrot (large, chopped)

cherry tomatoes

celery (chopped)

butternut squash (cubed, frozen or fresh)

red bell pepper (seeds removed, chopped)

vine ripened tomatoes (halved)

garlic (top

parsley

yeast

salt (adjust

thyme

almond milk

Preheat the oven to 400F.

Add all vegetables to a parchment-lined sheet pan or well-oiled cast-iron skillet. Top with the oil and spices. Toss until the vegetables are well coated.

Place the pan in the oven for 45 minutes, until the vegetables are soft.

Remove from the oven and allow to cool until safe to handle. Remove the garlic heads, then transfer the remaining contents of the pan to a high-speed blender. Squeeze the garlic cloves out of the heads and discard the skins. Add the almond milk to the blender. Combine until a smooth soup is formed, adding more milk or vegetable broth as desired.

Enjoy warm with a big slice of sourdough bread.

Delicious fall recipe made with butternut squash, ginger, and turmeric.

Vegan Butternut Squash Soup

butternut squash (seeds removed, halved and scored)

onion

garlic (tops sliced off)

paprika

& pepper

tbsp extra virgin olive oil

tsp minced ginger

turmeric

full fat coconut milk (or vegan heavy cream)

Pumpkin seeds

Thyme sprigs

Preheat the oven to 400F. Line a baking sheet with parchment paper.

Add the squash, onion, garlic and thyme to the baking sheet. Drizzle everything lightly with olive oil and add paprika, salt and pepper. Roast for 40 minutes, until the squash is fully cooked. If the onion and garlic are cooked before the squash, remove them from the sheet pan and allow the squash to cook for an additional 10 to 15 minutes.

Add the squash, apart from the skin, and remaining ingredients to a large pot. Using an immersion blender, combine until you have a smooth, creamy soup, adjusting the amount of broth to achieve a desired consistency. Enjoy immediately.

An easy and flavourful vegan ramen recipe, perfect for meal prep.

Creamy Ramen Soup

tofu

garlic (minced)

tsp ground ginger

curry powder

packs ramen noodles (with seasoning packs)

broccoli

soy milk

carrot (grated)

peanuts

Chili flakes

In a pot over medium heat, add the onion. Saute until softened, approximately 2 minutes.

Add the garlic, turmeric, ginger and curry powder, along with two or three of the spice packs from the ramen noodle packages. Stir until fragrant, approximately 2 minutes.

Add the broccoli, water and soy milk. Bring to a boil, then simmer over medium heat for 5 minutes. Add the ramen noodle packages, and cook until al dante, approximately 1 minute. Serve up with tofu, carrot, and desired toppings on top.

A delicious creamy soup with a huge variety of plants for every taste.

Marry Me Tuscan Vegetable Soup

leek (chopped)

potato

sun dried tomatoes (chopped)

tomato paste

salt

chickpeas

oz potato gnocchi (or 1½ cups large pasta shells)

cashew cream (or coconut milk)

lemon (juiced, optional)

kale (large, chopped)

In a pot over medium heat, add the yellow onion, leek, sweet potato, sun dried tomatoes and garlic. 

Saute until the sweet potato is softened slightly, approximately 6 minutes.

Add the tomato paste, paprika, parsley, dried thyme and salt.

Add the vegetable broth and chickpeas. Bring to a boil, then simmer, cover for 10 minutes.

Add the gnocchi or pasta shells, and cook until al dente, then finish off with cashew cream or coconut milk, lemon juice and kale.

This Sopa de Fideo is a comforting Mexican Noodle soup made with fideo pasta, tomato broth, and simple aromatics. Oil-free option.

20-Minute Sopa de Fideo (Mexican Noodle Soup)

vegetable oil

garlic

zucchini (diced)

fideo pasta

Roma tomatoes (diced)

cumin

vegetable broth (more

tomato sauce

Salt (to taste)

Aromatics: In a medium saucepan, heat the oil over medium-high heat. Sauté the onion and garlic for 1 minute. Add the zucchini and fideo noodles and sauté until the noodles turn very light brown, 1 to 2 minutes.

Make the Soup: Add the tomatoes, cumin, broth, and tomato sauce and stir until thoroughly combined. Add salt to taste, if necessary.

Simmer &amp; Serve: Bring to a boil, cover with a lid, reduce the heat to low, and let simmer until the noodles have softened, about 10 minutes.

This Healthy Stuffed Pepper Soup is everything you love about stuffed peppers in a savory, tomato-based broth. Enjoy a cozy bowl of this hearty soup with just a few simple ingredients and steps. Gluten-free, Oil-free option.

Healthy Stuffed Pepper Soup

olive oil (divided)

lb. Vegan grounds (see notes

yellow onion (small diced)

red bell pepper (1” dice)

green bell pepper (1” dice)

Italian seasoning

red pepper flakes (optional,

black pepper (to taste)

white rice

tomato purée

tomatoes

Worcestershire sauce (optional)

parsley (for serving)

Vegan cheese (optional,

Cook the Grounds: Warm 1 tablespoon of olive oil in a large dutch oven or heavy-bottomed pot over medium heat. Add the vegan grounds and cook until mostly browned, about 5 minutes.

Aromatics: Push the grounds to one side of the pan and add the remaining oil to the open space. Add the onion and bell peppers to the oil and sauté for 3 to 5 minutes, stirring occasionally, until the onion is translucent. Add the garlic, Italian seasoning, cumin, red pepper flakes, and black pepper, to taste. Mix everything with the grounds and sauté for 1 to 2 minutes, until the garlic is fragrant.

Simmer: Rinse the rice well, then add it to the pot with the  tomato purée, diced tomatoes, vegetable broth, water, and optional Worcestershire sauce to the pot and mix well. Bring to a boil over high heat, then reduce the heat to medium and simmer for 20 minutes, or until the rice has fully cooked. Stir the soup occasionally to prevent anything from sticking to the bottom of the pot; reduce the heat to medium-low if the soup begins to splatter.

Serve: Serve warm, topped with fresh parsley and cheese. Leftovers will keep in the fridge for up to 5 days.

A warm and comforting winter meal that meets all of your nutritional needs.

Vegan Creamy Wild Rice Soup

sweet potato (medium, diced)

carrot (large, diced)

celery (diced)

tsp black pepper

wild rice blend (or basmati)

oz chickpeas (1 can, drained and rinsed)

kale (chopped)

cashew butter (or tahini, or coconut milk)

lemon (juiced)

salt (to taste)

In a pot over medium heat, add the yellow onion, sweet potato, carrot and celery. Add a tablespoon of vegetable broth or oil, and saute until the sweet potato is softened slightly, at least 5 minutes.

Stir in the garlic, paprika, black pepper, thyme and nutritional yeast. Saute for an additional 7 to 9 minutes, until the vegetables are almost completely cooked. Add the wild rice and stir. 

Add the vegetable broth and chickpeas. Bring the soup to a boil, then lower the heat to medium, and simmer covered for 30 minutes, until the rice is cooked. 

Add the kale and the cashew butter, tahini or coconut milk to make the soup creamy, as desired. Taste and adjust seasonings as needed. I like to finish off mine with a squeeze of lemon.

Healthy asparagus soup is dairy-free and delicious.  Creamy vegan soup bulks up using cauliflower and parsnips for a thick and satisfying gluten-free blended soup.  Asparagus tips are cooked separately with garlic for a fun garnish that is bursting with flavor.

Creamy Asparagus Soup

asparagus

Tablespoons olive oil* (divided)

yellow onion (diced (approximately 1 1/2 cups))

sea salt

white pepper

celery (sliced, about 1 cup.)

cauliflower (chopped, about 2 cups.)

parsnips (peeled and diced, about 1 cup.)

thyme leaves

veggie broth

garlic (pressed)

Preheat oven to 400.  If you're using the stovetop method to cook the tips, then skip this step.

Cut off woody ends to asparagus.  Trim spears into 1&quot; pieces. Put aside 3/4 of the tips to roast and use as a topping.

Prepare remaining veggies:  dice onion, slice celery, chop cauliflower and dice parsnips.

Heat olive oil* in stockpot over medium heat. Saute onion and celery, stirring occasionally for 3-4 minutes.  Sprinkle with salt and pepper and mix well.  Continue to cook until onion is translucent.

Add cauliflower, parsnips, asparagus pieces, thyme and mix well.

Stir in broth and gently bring to boil. Reduce heat so soup simmers uncovered for about 25 minutes, until vegetables are tender.

Meanwhile, prepare the asparagus tips for soup garnish. OVEN ROASTING METHOD:  Place asparagus tips on small rimmed baking tray. Drizzle with remaining Tablespoon olive oil, sprinkle with a pinch of sea salt and toss to coat. Roast in preheated 400 degree oven. Set timer for 3 minutes. Leave oven on, remove asparagus and add garlic and a pinch of sea salt, tossing to distribute evenly.  Roast for an additional 3 minutes. Asparagus should be bright green and still have some bite to them.  STOVETOP METHOD: Heat small skillet over medium heat and swirl olive oil into pan. Add asparagus and toss often for about 3 minutes when they turn bright green. Make sure asparagus still has some bite and then add the pressed garlic, tossing constantly for one minute. Set garlicky asparagus tips aside.

When soup is done---it will take about 25 minutes for all the veggies to become tender---use an immersion blender to puree.  You can also transfer in batches to a regular blender.

Ladle into bowls and garnish with some freshly ground black pepper and a few garlicky asparagus tips.

Soup will stay good in the fridge for 5 days or the freezer for 3 months. Gently reheat on the stove over medium-low heat until heated through.

A deep-flavored soup recipe designed for all the garlic lovers out there.

30 Clove Garlic Soup

yellow onion (medium, diced)

Yukon gold potatoes (large, peeled and chopped)

carrot (medium, chopped)

½ tsp dried thyme

rosemary

vegetable stock

cashews (or sunflower seeds)

Salt and black pepper

chives (chopped)

Croutons

(grated

Preheat the oven to 400F and line a baking sheet with parchment.

Slice the tops off the garlic bulbs, so the cloves are showing. Drizzle the tops with a bit of olive oil. Wrap in foil, and roast for 40 minutes, until the cloves have softened. 

In a pot over medium heat, add the chopped yellow onion, potatoes and carrots. Saute until fragrant, approximately 5 minutes. Add the thyme and rosemary and toss until the vegetables are covered in the spices. 

Add the vegetable stock, cashews and sunflower seeds. Bring to a boil, then simmer, covered for 35 minutes, until the potatoes are cooked and can be pierced with a fork. 

Remove the garlic from the oven, and when safe to handle, squeeze into the pot of soup.

Top 13 healthy vegan soup recipes from across the web

The most viewed healthy vegan soup recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

30-Minute Butternut Squash Red Lent...

Hearty Bulgur Soup

One-Pan Vegetable Soup

Vegan Butternut Squash Soup

Creamy Ramen Soup

Marry Me Tuscan Vegetable Soup

20-Minute Sopa de Fideo (Mexican No...

Healthy Stuffed Pepper Soup

Vegan Creamy Wild Rice Soup

Creamy Asparagus Soup

30 Clove Garlic Soup

Sweet Potato Cauliflower Soup

Vegetable Noodle Soup

Top 13 healthy vegan soup recipes from across the web

The most viewed healthy vegan soup recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

30-Minute Butternut Squash Red Lent...

Hearty Bulgur Soup

One-Pan Vegetable Soup

Vegan Butternut Squash Soup

Creamy Ramen Soup

Marry Me Tuscan Vegetable Soup

20-Minute Sopa de Fideo (Mexican No...

Healthy Stuffed Pepper Soup

Vegan Creamy Wild Rice Soup

Creamy Asparagus Soup

30 Clove Garlic Soup

Sweet Potato Cauliflower Soup

Vegetable Noodle Soup

The most viewed healthy vegan soup recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine