Love soup? Try these 5 incredible vegan soup recipes
09/11/2021 / By Joanne Washburn / Comments
Love soup? Try these 5 incredible vegan soup recipes

There are few things as comforting as a piping hot bowl of soup. But more than being just comfort food, soup is also a great way to eat more vegetables and get lunch or dinner on the table quickly.

Soup is not just for chilly weather. Some tasty soups can help you cool down in the summer, thanks to spicy ingredients that open up your pores and encourage sweating.

Soups are also a quick and convenient choice for people on a weight-loss mission. Soups can be very filling because of nutrients like protein and fiber, which keep hunger at bay.

All things considered, soups should definitely be part of your diet, no matter your dietary preferences.

On that note, here are five incredibly delicious vegan soup recipes you should try.

Moroccan bean stew

This stew features several filling ingredients, including black beans, chickpeas and lentils. Spices like turmeric, cumin and coriander in this stew will also surely warm your body from head to toe.

Ingredients for 4 servings:

  • 3 garlic cloves, minced
  • 3 1/2 cups water, plus 2 tablespoons water
  • 3 cups sweet potato, cubed
  • 1 3/4 cups black beans, rinsed and drained
  • 1 3/4 cups chickpeas, rinsed and drained
  • 1 1/2 cups onion, diced
  • 1 cup dry red lentils, rinsed and drained
  • 1 1/2 Tablespoons ginger, grated
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon ground coriander
  • 1 teaspoon cumin seeds
  • 1 teaspoon dried basil
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon fennel seeds

Preparation:

  1. In a pot over medium heat, add the 2 tablespoons of water, onion, garlic, sweet potato and spices.
  2. Cover and cook for 7 to 8 minutes, then add the remaining ingredients except for ginger. Bring to a boil.
  3. Reduce heat to medium-low. Cover and cook for 20 to 25 minutes or until lentils soften.
  4. Add the ginger. Ladle into bowls and serve.

Thai curry butternut soup

This soup is brimming with carotenoids thanks to butternut squash. These compounds act as antioxidants, protecting your cells from free radicals that could damage them.

Serve this soup with a side of grains or leafy greens for a well-rounded meal.

Ingredients for 2 servings:

  • 4 garlic cloves, minced
  • 1 butternut squash, peeled and cubed
  • 1 onion, diced
  • 1 1-inch piece ginger, peeled and minced
  • 2 cups low-sodium vegetable broth, plus 1 tablespoon
  • 1 3/4 cups coconut milk
  • 1 Tablespoon Thai red curry paste
  • 1/2 teaspoon red pepper flakes

Preparation:

  1. In a pot over medium heat, add the tablespoon of vegetable broth, onion, garlic, ginger and pepper flakes. Saute until the onions are transparent.
  2. Add the butternut squash and remaining vegetable broth. Cover and bring to a boil.
  3. Reduce heat to low and simmer until the butternut squash is fork-tender.
  4. Let cool slightly, then transfer to a blender. Add the coconut milk and curry paste. Blend until smooth.
  5. Return to the pot and reheat if desired. Ladle into bowls and serve.

Fragrant kidney bean lentil dal

This kidney bean and lentil dal is a must-try if you’re looking for a flavorful soup recipe. It’s also a great choice for cool summer evenings.

Ingredients for 4 servings:

  • 2 garlic cloves, minced
  • 1 bay leaf
  • 2 1/2 cups water, plus 1 tablespoon
  • 1 3/4 cups kidney beans, rinsed and drained
  • 1 cup onion, diced
  • 1 cup dry red lentils, rinsed and drained
  • 1/2 cup orange juice
  • 1 1/2 Tablespoons ginger, grated
  • 2 teaspoons cumin seeds
  • 2 teaspoons mustard seeds
  • 1 teaspoon salt
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon

Preparation:

  1. In a pot over medium heat, add the tablespoon of water, onion, salt and spices. Cover and cook for 4 to 5 minutes, stirring occasionally.
  2. Add the remaining water, orange juice, garlic, ginger, lentils, kidney beans and bay leaf.
  3. Bring the mixture to a boil, then reduce heat to medium-low. Cover and cook for 2o to 25 minutes.
  4. Remove the bay leaf. Ladle into bowls and serve.

Orange lentil soup

Coriander and star anise are the highlights of this incredibly fragrant lentil soup. Serve it over a bowl of brown rice for a filling meal.

Ingredients for 4 servings:

  • 2 star anise
  • 1 bay leaf
  • 3 cups water, plus 2 tablespoons
  • 2 cups dry red lentils, rinsed and drained
  • 2 cups low-sodium vegetable broth
  • 1 cup onion, diced
  • 1 cup orange juice
  • 1/2 cup celery, diced
  • 1/2 cup carrot, diced
  • 1 1/2 Tablespoons ginger, grated
  • 1 teaspoon coriander seeds
  • 1 teaspoon orange zest
  • 3/4 teaspoon salt

Preparation:

  1. In a pot over medium heat, add the 2 tablespoons of water, onion, celery, carrot and salt. Cover and cook for 5 to 7 minutes or until the onions soften, stirring occasionally.
  2. Add the coriander seeds and star anise to a tea ball. Add the tea ball, lentils, vegetable stock, orange juice, bay leaf and the remaining water to the pot.
  3. Bring the mixture to a boil, then reduce heat to medium-low. Cover and cook for 20 to 25 minutes.
  4. Add the orange zest and ginger. Cook for a few more minutes.
  5. Remove the bay leaf and tea ball. Ladle into bowls and serve.

Wild rice and mushroom stew

This earthy stew is a sure hit among vegans and meat-lovers alike. Use any mushroom you want: oyster, shiitake, portobello – the list goes on. Serve with crusty bread or a side of salad greens.

Ingredients for 4 servings:

  • 4 garlic cloves, minced
  • 1 bay leaf
  • 10 cups mushrooms, thickly sliced
  • 4 cups water, plus 1 tablespoon
  • 2 cups low-sodium vegetable broth
  • 2 cups red onion, chopped
  • 1 cup uncooked wild rice
  • 1/8 cup coconut aminos
  • 3 Tablespoons hoisin sauce
  • 2 Tablespoons oregano, chopped
  • 2 Tablespoons arrowroot flour
  • 1 1/2 Tablespoons thyme, chopped
  • 1 Tablespoon balsamic vinegar
  • Salt

Preparation:

  1. In a large pot over medium heat, add the tablespoon of water, balsamic vinegar and onions. Cook for 2 to 3 minutes or until the onions are translucent.
  2. Add the garlic and cook for 1 to 2 minutes, then add the mushrooms and a pinch of salt. Cover and cook for 6 to 7 minutes.
  3. Add the rice, vegetable stock, remaining water and all the remaining ingredients except for the fresh herbs and arrowroot flour. Bring to a boil.
  4. Reduce heat to low. Cover and simmer for 45 to 55 minutes. Add arrowroot flour to thicken the stew.
  5. Remove bay leaf. Ladle into bowls and serve.

Soup is one of the healthiest and most fuss-free dishes you can make. Just toss some ingredients into a pot and let them cook for a few minutes so that the flavors develop. If you’re in the mood for some soup, try any of the recipes above.

Sources:

Healthline.com

FoodRevolution.org

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