5 Delicious Vegan Soup Recipes
Winter’s not over yet. Warm up with these 5 delicious vegan soup recipes.
Vegan Cream of Broccoli Soup via Hummusapien
Time Required: 50 min
- ¾ cup raw cashews, soaked
- 2 tsp extra virgin olive oil
- 2 medium onions, diced
- 2 stalks celery, chopped
- 3 carrots, chopped
- 3 cloves garlic, minced
- 16 oz broccoli (about 7 cups, packed)
- 6 cups water, divided
- 1½ tsp salt (or to taste)
- freshly ground pepper
- Place cashews in a small bowl. Cover with water. Soak for at least 30 minutes, or overnight. (I brewed water in a tea kettle, poured the boiling water over the cashews, and let them soak for 15 minutes. If you have a high-speed blender, they won’t need to soak long.)
- Add oil to a large pot (I used my dutch oven) over medium high heat. Once hot, add onion and a pinch of salt and sautee for about three minutes. Add celery and carrots and sauté for another five minutes. Add garlic and broccoli and sautee for another five minutes.
- Add 5 cups water, salt, and pepper. Stir and bring mixture to a boil. Once boiling, reduce heat to low and simmer, covered, for 15 minutes.
- Drain cashews. Place cashews and 1 cup water in a blender (I used my nutribullet). Blend until very smooth and creamy. There should be no clumps. Set the cashew cream aside.
- Puree soup using a large blender or immersion blender. You’ll likely have to do this in batches.
- Once soup is pureed, stir in cashew cream. Season to taste with additional salt and pepper, if desired.
Fall Detox Vegetable Soup via The Healthy Maven
Time Required: 40 min
- 1 T olive oil
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 2 garlic cloves, minced
- 1 large sweet potato (about 2 cups), chopped
- 2 cups peeled butternut squash, chopped
- 2 cups cauliflower florets, chopped
- 2 cups sliced cabbage
- 1 28 oz can diced tomatoes
- 6 cups vegetable stock
- 2 tsp Italian seasoning (or a mixture of dried parsley, basil, oregano etc..)
- 1/2 tsp cracked black pepper
- 1 tsp sea salt
- 2 T freshly chopped parsley
- Heat up a large pot over med-high heat and add olive oil.
- Throw in onion, carrot and celery and cook for 3-5 minutes or until onions are translucent.
- Add in garlic and cook for 1 minute.
- Add in sweet potato, butternut squash,and cauliflower and cook for 5 minutes.
- Top with cabbage, diced tomatoes, vegetable stock and spices and give it a stir.
- Bring to a boil and then let simmer, uncovered over medium heat for 30 minutes.
- Top with fresh parsley and serve warm.
- Will keep for a week in refrigerator and freezes well for several months.
Quinoa Black Bean Pumpkin Soup via Avocado PestoMaven
Time Required: 35 min
- 1 tablespoon olive oil
- 1 onion, diced
- 5 cloves garlic, diced
- 1 red chili pepper, diced
- 3 cups cubes pumpkin
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes
- 1/2 cup quinoa
- 20 ounce can black beans (rinsed and drained)
- 5 cups vegetable broth
- 2 bay leaves
- For garnish:
- 1 avocado, cubed
- handful cilantro, diced
- 1 lime, cut into wedges
- Heat oil in pan over medium heat and cook onion for a few minutes. Add garlic and red chili pepper and cook until aromatic.
- Add pumpkin and spices and cook for a couple minutes.
- Add 2 cups of the vegetable broth and quinoa. Bring a boil and cook for 5 minutes before adding the remaining vegetable broth. Bring to a boil.
- Add beans and bay leaves. Bring to a boil, reduce heat and simmer for 5-10 minutes.
- Served garnished with cilantro, avocado and lime juice.
Creamy Eggplant Tomato Soup via Making Thyme for Health
Time Required: 35 min
- 1 medium-size eggplant, diced into 1” cubes
- 5 large tomatoes, cored and diced
- 1 yellow onion, roughly chopped
- 3 garlic cloves
- 1/4 cup extra virgin olive oil
- salt & pepper
- 1/2 cup raw cashews, soaked overnight
- 1 and 1/2 cup vegetable broth
- 1 tablespoon tamari or soy sauce (optional)
- 1 tablespoon fresh oregano or 1 teaspoon dried
- 1 tablespoon fresh basil or 1 teaspoon dried
- Preheat the oven to 400°F and then line two baking sheets with parchment paper.
- Divide the eggplant, tomatoes, onion, and garlic among the baking sheets then pour half of the olive oil on each and sprinkle with salt & pepper. Use a spoon to stir the vegetables until they are evenly coated in oil. Transfer the baking sheets to the preheated oven and bake for 20 minutes, or until the eggplant is very tender. Remove from the oven and set aside to cool.
- Once the vegetables have cooled down, transfer them to a blender. Drain the cashews then add them to the blender as well along with the vegetable broth, tamari and herbs. Blend on high until smooth.
- Reheat the soup on the stove top or in the microwave before serving. Garnish with chopped cashews and fresh herbs and enjoy!
Spiced Vegan Lentil Soup via Cookie and Kate
Time Required: 55 min
- ¼ cup extra virgin olive oil
- 1 medium yellow or white onion, chopped
- 2 carrots, peeled and chopped
- 4 garlic cloves, pressed or minced
- 2 teaspoons ground cumin
- 1 teaspoon curry powder
- ½ teaspoon dried thyme
- 1 large can (28 ounces) diced tomatoes, drained
- 1 cup brown or green lentils, picked over and rinsed
- 4 cups vegetable broth
- 2 cups water
- 1 teaspoon salt, more to taste
- Pinch red pepper flakes
- Freshly ground black pepper
- 1 cup chopped fresh collard greens or kale, tough ribs removed
- Juice of ½ to 1 medium lemon, to taste
- Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
- Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
- Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
- Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.
- Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).