Vegan Soup Recipes for Better Health

Vegan soup recipes are healthy, nutritious and delicious. Even if you don’t adhere to a vegan diet, these dishes can easily be added to your nutrition. The combination of fresh, natural ingredients and rich and warm flavours will bring life and fun to any meal with friends or family.

I’ve combined a variety of different types of vegan soup recipes, from rustic and homely ingredients such as carrot, ginger and turmeric right through to more exotic flavours such as Lemongrass and coconut noodle, Miso and Moroccan spiced cauliflower and almond soup.

Please enjoy and let us know any other vegan soup recipes that you would recommend.

Benefits of Vegan Soup Recipes

1. Soups are cooked. Cooked foods are typically gentler on your system than raw foods, especially when it comes to vegetables. The cooking/heating process breaks down the cell walls and makes it easier for your digestive system to break down the food.

2. Soups are “chewed”. This really relates to pureed soups (like this Ginger & Turmeric Carrot Soup) as these soups have been completely pureed before you eat them. The benefit of eating pureed food is that you don’t have to “chew” it. The food is already broken down once it hits your stomach, so it can easily mix with your digestive juices and move through your intestines more gently.

3. Vegan soups are nutritious. In addition to them being easy to digest, most the time, soups are made from nutrient-dense ingredients like herbs, spices, vegetables, and beans. Because the soup is full of those nutrients AND that it’s easy to digest, your body is able to absorb more of those nutrients into your system.

Vegan Soup Recipes

1. Hearty Lentil, Potato and Greens Soup

• PREP TIME: 15 minutes
• COOKING TIME: 40 minutes
• SERVES: 6

INGREDIENTS

• 1 White Onion
• 2 cloves garlic
• 2 Large Potatoes (approx. 500g)
• 2 Carrots
• 1 litre Vegetable Stock
• 1/2 cup (100g) Green or Brown Lentils
• 1 tbsp Fresh Thyme (chopped)
• 3-4 Large Swiss Chard Leaves (or kale)
• salt and pepper (for seasoning)

INSTRUCTIONS

Dice the carrot and potato into small chunks. Finely dice the onion and mince the garlic.

Heat a large stock pot on a medium heat and add a little oil into the bottom. Once hot, saute the onion until translucent (2-3 minutes) then add the garlic and cook for 1 more minute.

After 1 minute, add in the potatoes and carrots and stir to coat with the onion mixture. Add in the thyme too and cook everything together for 5 minutes until the carrot and potato just begin to soften.

Add the vegetable stock and lentils, cover and simmer for 25-30 minutes, until the vegetables and lentils are completely cooked.

Take off the heat and if desired, use a stick blender to roughly blend the soup. I like to leave some chunks in for texture, but if you prefer completely smooth soup you can blend it more.

Once blended, chop the swiss chard (or whatever kind of dark leafy green you are using) into strips, and stir into the soup. The heat from the soup will wilt the greens so there’s no need to actually cook them.

RECIPE NOTES

Soup will keep in an airtight container in the fridge for up to 5 days, or up to 3 months in the freezer.

2. Carrot, Ginger & Turmeric Carrot Soup

Enter two very powerful anti-inflammatory ingredients: ginger & turmeric!

GINGER: has been used for centuries to help calm an upset stomach. Ginger stimulates the production of bile making it a wonderful digestive aid. And ginger can also help with diarrhea and nausea.

TURMERIC: is a known anti-inflammatory ingredient. The active ingredient in turmeric is curcumin (which is activated with black pepper) and has been shown to help reduce inflammation not only in the gut but also throughout the body. Turmeric is also great at soothing the muscles in our digestive system so that food can be pushed through more easily. And finally, turmeric can also help relieve heartburn, gas and bloating.

• PREP TIME: 15 minutes
• COOKING TIME: 30 minutes
• SERVES: 4 people

INGREDIENTS

• 3 Carrots
• 1 White Onion
• 3 cloves garlic minced
• 1 inch Piece of Fresh Ginger finely grated
• 2 inch Piece of fresh Turmeric finely grated
• 4 cups (950ml) Vegetable Stock
• 1 tbsp Lemon Juice
• Canned Coconut Milk (for topping)
• Black Sesame Seeds (for topping)

An inflammation busting carrot, ginger and turmeric soup that’s absolutely bursting with fresh, warming flavours!

INSTRUCTIONS

Dice the onion and carrot into small chunks (no need to be precise as everything will be blended at the end), and grate the ginger and turmeric finely.

Heat a small amount of olive oil in the bottom of a large stock pot and saute the onion for 3 minutes until translucent, then add the minced garlic, turmeric and ginger and saute for another 1 minute.

Next, add the diced carrot and saute for another 2 minutes. Then add the vegetable stock and simmer for 20-25 minutes until the carrot is cooked through and soft.

Use a stick blender to blend the soup until it’s smooth, or transfer into a standing blender and blend. Stir in the lemon juice, then serve with a swirl of coconut milk and some black sesame seeds.

3. Mushroom and Lentil Soup with Miso

• PREP TIME: 10 minutes
• COOKING TIME: 40 minutes
• SERVES: 4

INGREDIENTS

• 1 White Onion
• 4 cloves garlic
• 6-7 cups (500 g) Sliced Mushrooms
• 1.5 tsp Fresh Thyme
• 4 cups (950ml) Vegetable Broth
• 1/2 cup (100g) Brown Lentils
• 1 tbsp Miso Paste

A rich, vegan lentil mushroom soup with miso paste. A really delicious, hearty lunch that’s packed with beautiful flavours!

INSTRUCTIONS

Heat a small amount of olive oil in the bottom of a large stockpot. Prepare all the ingredients by slicing the mushrooms, dicing the onion, mincing the garlic and finely chopping the thyme.

Start by sauteing the onion in the pan for 2-3 minutes until translucent. Then add the garlic and mushrooms and cook for 10 minutes until the mushrooms have reduced and most of the water they release is evapourated.

Next add the thyme and stir through the mixture, letting it cook for a minute or two. Add the vegetable broth and the lentils, then simmer for 25 minutes.

Blend the soup thoroughly, then stir in the miso paste. If the soup is too thick for you, just add some more vegetable stock until you have the consistency you like!

Serve topped with some extra mushrooms and some fresh parsley.

RECIPE NOTES

Store in an airtight container in the fridge for up to 5 days, or freeze in portions in a freezer safe container for up to 3 months.

4. Curried Squash, Lentil and Coconut Soup

• PREP: 10 MINS
• COOKING TIME: 25 MINS
• SERVES: 6

INGREDIENTS

• 1 tbsp olive oil
• 1 butternut squash, peeled, deseeded and diced
• 200g carrot, diced
• 1 tbsp curry powder containing turmeric
• 100g red lentil
• 700ml low-sodium vegetable stock
• 1 can reduced-fat coconut milk
• coriander and naan bread, to serve

INSTRUCTIONS

Heat the oil in a large saucepan, add the squash and carrots, sizzle for 1 min, then stir in the curry powder and cook for 1 min more. Tip in the lentils, the vegetable stock and coconut milk and give everything a good stir. Bring to the boil, then turn the heat down and simmer for 15-18 mins until everything is tender.

Using a hand blender or in a food processor, blitz until as smooth as you like. Season and serve scattered with roughly chopped coriander and some naan bread alongside.

5. Vegan Soup Recipes – Lemongrass and Coconut Noodle

• PREP TIME: 15 minutes
• COOKING TIME: 25 minutes
• SERVES: 4 people

INGREDIENTS

Soup Base

• 1 tsp Cumin Seeds
• 2 tsp Coriander Seeds
• 3 cloves garlic
• 1 stalk Lemon Grass
• 1 inch Piece of Fresh Ginger
• Juice of 1 Lime
• 2 Red Chillis (I used medium but you can use hotter if you like lots of spice!)
• 2 tsp Soy Sauce (or sub tamari for a gluten free option)

Everything Else

• 1 (200g) block Tofu
• 1 Carrot
• 1 Red Onion
• 1 Red Pepper
• 2 cups (170g) Mushrooms
• 1 (400g) can Coconut Milk
• 2 cups (550ml) Vegetable Broth
• 200 g Rice Noodles (dry weight)
• 1 Spring Onion
• 1 handful Fresh Coriander
• Sesame Seeds for garnish

INSTRUCTIONS

First make the base for the soup. Toast the cumin seeds and coriander seeds in a dry pan on a medium heat for a few minutes until fragrant. Peel the ginger and chop the woody part off of the lemongrass stalk. Chop everything into small chunks and place into a blender. Blend for 1 minute or until completely smooth.

Chop the tofu into 1 inch chunks and fry for 3-4 minutes on one side, then flip the pieces and cook for a further 4 minutes until golden brown. Take off the heat and set aside.

Chop the carrot, red onion and red pepper into strips that are roughly the same size. This will help them cook evenly. Heat a little oil in a large sauce pan and saute the vegetables with the blended base ingredients for 5 minutes stirring occasionally. Add the coconut milk and vegetable brother and bring to a simmer.

While the soup is simmering, place the rice noodles into a heatproof bowl and cover with just boiled water. Let sit for 10 minutes. After 10 minutes, drain.

Slice the mushrooms and fry in a small pan until golden brown. Then Slice the spring onion into thin slices.

Assemble the soup by first placing some rice noodles in the bottom of a dish, then topping with some of the soup mixture, some tofu, mushrooms and fresh spring onion. Sprinkle on a few sesame seeds if desired.

6. Minty Pea and Potato Soup

• PREP: 5 MINS
• COOKING TIME: 25 MINS
• SERVES: 4

INGREDIENTS

• 2 tsp vegetable oil
• 1 onion, chopped
• 800g potato, peeled and cut into small chunks
• 1l vegetable stock
• 350g frozen pea
• handful mint, chopped

INSTRUCTIONS

Heat the oil in a large saucepan, then fry the onion for 5 mins until softened. Add the potatoes and stock, then bring to the boil. Cover and simmer for 10-15 mins until tender, adding the peas 2 mins before the end of the cooking time.

Use a slotted spoon to remove a quarter of the vegetables from the pan and set aside. Blend the remaining vegetables and stock in a food processor or using a hand blender until smooth, then stir through the reserved veg, chopped mint and some seasoning. Serve with bread on the side.

7. Parsnip and Apple Soup with Black Lentils and Vegetable Crisps

By combining parsnip and apple together, you have two quite sweet dominant flavours. But add in some onion, garlic, vegetable stock and a touch of curry powder for good measure, and you’re left with a soup that encompasses that wonderful sweet/salty combo we all love.

• PREP TIME: 20 minutes
• COOKING TIME: 30 minutes
• SERVES: 6 people

INGREDIENTS

Soup

• 2 White Onions
• 2 Garlic Cloves
• 600 g Parsnips cut into 1 inch chunks
• 400 g Apples cut into 1 inch chunks
• 1 litre Vegetable Stock
• 1/2 tsp Curry Powder

Toppings

• Cooked Black Lentils
• Sliced Spring Onion
• parsley
• Chilli Flakes
• Root Vegetable Crisps

INSTRUCTIONS

Heat 1 tablespoon Olive Oil in the bottom of a large stockpot. Roughly chop the onion and saute for 3-4 minutes until translucent. Mince the garlic cloves, add and saute for another 1-2 minutes.

Add the parsnip, apple and curry powder and stir so everything is coated, cook for 1-2 minutes then add the vegetable stock and simmer for 30 minutes, until the parsnip is completely soft.

Using a blender or a stick blender, blend the soup until completely smooth. This soup is very thick as it comes, so if you like your soup a little thinner, add some more vegetable stock until you get the consistency you desire.

Top with the toppings suggested above and enjoy!

RECIPE NOTES

Store the soup in an airtight container in the fridge for up to 5 days.

8. Moroccan Spiced Cauliflower and Almond Soup

• PREP: 5 MINS
• COOKING TIME: 25 MINS
• SERVES: 4

INGREDIENTS

• 1 large cauliflower
• 2 tbsp olive oil
• ½ tsp each ground cinnamon, cumin and coriander
• 2 tbsp harissa paste, plus extra drizzle
• 1l hot vegetable stock
• 50g toasted flaked almond, plus extra to serve

INSTRUCTIONS

Cut the cauliflower into small florets. Fry olive oil, ground cinnamon, cumin and coriander and harissa paste for 2 mins in a large pan. Add the cauliflower, stock and almonds. Cover and cook for 20 mins until the cauliflower is tender.

Blend soup until smooth, then serve with an extra drizzle of harissa and a sprinkle of toasted almonds.

9. Vegan Soup Recipes – Pumpkin Sage

• PREP TIME: 20 minutes
• COOKING TIME: 30 minutes
• SERVES: 6 people

INGREDIENTS

Soup

• 1 Pumpkin around 1kg before peeling
• 1 White Onion roughly diced
• 3 cloves garlic minced
• 1.5 litres Vegetable Stock
• 8-10 Fresh Sprigs of Thyme
• 4 Sage Leaves
• salt and pepper for seasoning
• Toppings
• Coconut Milk
• Pumpkin Seeds
• Ground Black Pepper
• Fresh Parsley
• olive oil

INSTRUCTIONS

Peel the pumpkin, remove the seeds and chop into 1 inch cubes. Set aside.

In a large stock pot, heat 1 tablespoon of olive oil and add the onion. Saute for 3 minutes until the onion begins to turn soft then add the garlic cloves. Saute for a further 2 minutes.

Add the pumpkin, vegetable stock, sage leaves and thyme sprigs (whole). Bring to a simmer and let cook for 25-30 minutes until the pumpkin is soft.

Remove the sprigs of thyme, then blend the soup either with a stick blender or in a freestanding blender until completely smooth.

Serve topped with coconut cream, freshly chopped parsley, a drizzle of olive oil and some pumpkin seeds.

RECIPE NOTES

Notes: Soup will keep in an airtight container in the fridge for up to 4 days, or frozen in portions for up to 3 months.

10. Celeriac, Hazelnut and Truffle Soup

• PREP: 20 minutes
• COOKING TIME: 45 minutes
• SERVES: 6 people

INGREDIENTS

• 1 tbsp olive oil
• small bunch thyme
• 2 bay leaves
• 1 onion, chopped
• 1 fat garlic clove, chopped
• 1 celeriac (about 1kg), peeled and chopped
• 1 potato (about 200g), chopped
• 1l veg stock (check the label to ensure it’s vegan – we used Marigold)
• 100ml soya cream
• 50g blanched hazelnuts, toasted and roughly chopped
• 1 tbsp truffle oil, plus an extra drizzle to serve

METHOD

In a large saucepan, heat the oil over a low heat. Tie the thyme sprigs and bay leaves together with a piece of string and add them to the pan with the onion and a pinch of salt. Cook for about 10 mins until softened but not coloured.

Stir in the garlic and cook for 1 min more, then tip in the celeriac and potato. Give everything a good stir and season with a big pinch of salt and white pepper. Pour in the stock, bring to the boil, then simmer for around 30 mins until the vegetables are completely soft.

Discard the herbs, then stir through the cream, remove from the heat and blitz until completely smooth. Stir through 1/2 tbsp truffle oil at a time and taste for seasoning – the strength of the oil will vary, so it’s better to start with less oil and add a little at a time.

To serve, reheat the soup until piping hot, then ladle into bowls and top with the hazelnuts, some black pepper and an extra drizzle of truffle oil.

Vegan Soup Recipes

If you have enjoyed these recipes, take a look at these healthy, high protein (and low carb) vegetarian foods or learn more about what to eat in order to maintain good levels of vitmain B12.