Vegan soup isn’t just for vegans! People from all walks of life are embracing vegan food as a way to eat healthier and be more environmentally conscious. There’s a big movement called Meatless Mondays based on the idea of reducing carbon emissions. “Less Meat = Less Heat” refers to reducing large-scale meat production, which could significantly reduce the amount of greenhouse gas emissions that cause global warming.
However, most people just enjoy eating the occasional vegan meal for their own health. Patient First states that just skipping meat on Mondays will: “Reduce heart disease and stroke, lower cancer risk, prevent diabetes, and reduce the risk of obesity.
Fruits and vegetables help your body fight cardiovascular disease. If you are excluding meat, be sure to still eat a well-balanced meal. Eating no meat on Mondays will encourage you to increase your veggie, fruit, whole grain, and legume intake.”
Vegan food? Isn’t that just salad? Or a bunch of weird stuff made from cashews?
Vegan food is enjoying a huge renaissance, and many recipes taste just as good as their meat equivalents or in some cases, even better. So, without further ado, here are some incredibly delicious vegan soup recipes to try tonight!
The creaminess of traditional Tomato Soup is what makes it so delicious with a grilled cheese sandwich. This one is surprisingly creamy and savory with the addition of cauliflower and nutritional yeast.
Nutritional yeast sounds weird, but its super easy to pick up in the organic/healthy section of your local grocery store or is often easy to pick up in bulk at a health food store. It’s got a salty, savory, umami flavor that will have you sprinkling it just about everything. It’s usually grown on molasses, similar to brewers yeast, heated to deactivate it, and that’s it! It’s super high in B vitamins, which are great for energy.
Lentil soup is so cheap and easy to make. When you find a recipe you love, you’ll likely be making it just about every week. The lentils lend a ton of protein, plus its a great vessel for healthy veggies, like carrots, celery, and kale. Plus the golden potatoes will leave you full throughout the day.
This recipe uses vegan vegetable broth, which is easy to pick up at just about any grocery store and makes a great soup base!
Chowder has to have cow’s milk or cream, right? Wrong! You can use a nut milk like almond or cashew milk, nutritional yeast, veggie broth, and flour will make a creamy soup that is certified, 100% chowder.
Celery, carrots, potato, corn, and thyme make this a super yummy and hearty, but not heavy, meal.
Vegan chili is the easiest way to trick your relatives into eating a vegan chili. You’ll want to make this just to stand up and yell “this was vegan chili!” at the end of the meal.
Beans, onion, garlic, tomato, and tons of seasoning make this, well, chili. It’s very possible we’ve been eating bean chili for years and never realized it was vegan. This recipe is so popular because it’s so delicious and incredibly cheap. You can buy a huge bag of dry beans for around a dollar.
If you’d like to step it up a vegan notch, buy some tempeh (chopped up) or TVP (textured vegetable protein) and chuck a cup into the chili. It will look exactly like ground meat, has just as much protein, but its a healthy and lighter alternative to meat.
Mushroom soup has never really relied on meat, except perhaps to make the broth. Vegetable broth is a fine alternative, and you won’t know the difference.
If you want to make a creamy version and are feeling adventurous, try this recipe! It uses tapioca flour, cashew milk, and soy sauce. These add a depth of creaminess and savoriness to a soup that is delicious without it. Mushrooms and thyme are the real all-stars here, and you’ll be making this regularly once you taste it.
Cheesy cream of broccoli soup is a love it or hate it soup for a lot of people. If you like the non-vegan version, you might love this version even more!
The recipe comes in two parts, one being the “cream base”:
1 medium russet potato cooked
3/4 cup raw cashews soaked in water overnight or in boiling water for 1 hour
1 and 1/2 cups cooked white beans
2 tbsp nutritional yeast
1/2 tbsp white or yellow miso
1/2 tbsp freshly-squeezed lemon juice
You’ll need to pulse this in a food processor and stir it into the broccoli soup which is pretty delicious on its own!
Yes, ramen!! Take that $.25 version and throw it away, this is the real version! You’ll need oil, garlic, ginger, yellow onion, vegetable stock, soy sauce, dehydrated shiitake mushrooms, white or yellow miso paste, sesame oil and of course, ramen noodles. Make sure to buy the non-dry version that’s usually refrigerated. I often see it refrigerated in the produce area because they are awesome in stir fries, but I’ve also seen them in the deli.
Top this off with baby bok choy, fried tofu, carrots, and green onion!
Do you know one thing that surprisingly vegan? Margaritas!
(oh, and also this delicious Mexican veggie soup.)
Saute diced bell peppers, red onion, jalapeno for a few minutes while sprinkling in spices and garlic, then mix in veggie broth, diced tomatoes, and green chiles. Simmer for 10 minutes, then add beans, corn, and diced zucchini and simmer for about 15 more minutes.
Then top this off with lime juice, avocado, cilantro, tortilla strips, vegan cheese and vegan sour cream. Garnish with a vegan margarita!
The above recipe was for a bean-less Mexican veggie soup, but here’s another tasty version with beans!
This one surprisingly uses a thick, red chipotle salsa to add a bold and flavorful dimension to this soup. Top it off with lime, cilantro, chopped red onion, tortilla chips, thick chunks of avocado, and a dash of hot sauce.
Cauliflower and potato soup is the bomb! And there’s an easy way to make a healthier, vegan version here. It actually is a very straightforward potato, cauliflower, veggie broth soup with a simple addition of nutritional yeast to give it a cheesy flavor.
You’ll need rice vinegar, Asian chili paste, soy sauce, sugar, scallions, cilantro, and sesame seeds to create that Wow! hot and sour flavor that makes this soup a favorite for so many people. Quick fried tofu turns this soup from a yum to a YUM.
Simply use a vegetable-based broth and this dish is wonderfully vegan.
Gazpacho has always been vegan (if you were putting meat in your gazpacho, we need to talk). It’s a delicious cold soup that begs to be eaten in the hot summer months but is delicious as an appetizer any time of the year. It relies on really good tomatoes, peppers, cucumbers, onion, garlic (lots of it!), and lime juice. Plus lots of seasoning.
So you’ve made vegetarian chili a couple times and want to shake things up? Try this version, which uses quinoa to add texture and pack it full of protein. It also uses a lot of veggies and jalapenos to push it out of chili and into soup territory. Don’t forget the avocado to top it off!
Mmmm…pumpkin soup. When pumpkin meets savory broth, something magical happens. You’ll notice that you can make a super fancy version of this by adding a small swirl of vegan cashew cream, hot sauce, and a sprinkle of pepitas on the top. Your guests will be really surprised when you tell them, “yes, it’s really vegan!”
These vegan meatballs are made with red beans, but feel free to have some adventures in the meatless meat aisle of your grocery store. Meatless crumbles, TVP, and tempeh all make yummy meatballs, or you can buy meatless premade meatballs. People think gumbo needs meat to be gumbo, but it actually relies on roux: a magical browning of flour and oil that can easily burn (you’ll have to start again) but when you get it right…oh my.
This spicy fall-inspired soup can be enjoyed year round, but practically begs to join any Thanksgiving dinner, where it can joyfully lighten up and otherwise heavy meal. The sweetness of butternut squash and apples join forces with the savory vegetable broth and gets sent to a new flavor dimension with the addition of cinnamon, turmeric, and curry powder. You can also add cashew milk or cream to make it less soupy and more creamy if you so desire.
Pea soup is one of those meals that’s pretty much impossible to mess up, but when you get a good version…wow! People have been adding ham to pea soup for centuries for that wow factor, but this one just has potatoes, carrots, onion, garlic, and oregano. You’ll be surprised how hearty it is, and how nice it is to have the peas be the star of the show.
This is a simple but very healthy soup made from potatoes and spinach, along with onion, garlic, broth, and spices. Blended in a food processor, it’s a great way to eat your greens and feel nourished and happy.
Where’s the pasta? Pasta and soup just go together like peanut butter and jam. The Italian favorite, minestrone, is always better with little elbow macaroni. This is another soup that has never needed to NOT be vegan, if you just use veggie broth instead of a meat broth. For you purists who like to sprinkle parmesan cheese on yours, try a vegan parm or nutritional yeast and you probably won’t notice the difference!
Say what?? Ok, this is a 100% vegan substitution for hearty chicken soup, but it is delicious! Just make it like regular chicken soup, except use vegetable broth instead of a chicken based broth. For the chicken, substitute Beyond Meat chicken-free grilled strips or a similar brand. Make sure to add some nutritional yeast to make it really savory, just like Mom made it. Well….maybe if Mom was vegan!
So there you have it, an awesome list of vegan soups to try today. If you’re a long-term vegan, hopefully this list will have some surprises you never thought to try. And if you’re not a vegan, start with some of the easier recipes that don’t require cashew milk or nutritional yeast, like the veggie chili. Then make it again with some tempeh or TVP and see if you can taste the difference. Maybe you’ll love it and find yourself eating healthier, which is always a good thing!