As soon as the temperature starts to dip, we’re swapping our summer salads for a warm bowl of comforting soup . But if your plans to look for more plant-based options have you wondering where you can find a delicious vegetarian soup recipe, we have you covered with our […]
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As soon as the temperature starts to dip, we’re swapping our summer salads for a warm bowl of comforting soup. But if your plans to look for more plant-based options have you wondering where you can find a delicious vegetarian soup recipe, we have you covered with our go-to plant-based bowls.
Other than being an ultra-cozy option during chilly winter months, vegetarian soups have a ton of nutritional benefits. A bowl of veggie and bean soup can be a great opportunity to increase your plant-based protein intake, says Jackie Newgent, R.D.N., C.D.N., plant-forward chef, culinary nutritionist, and author of The Clean & Simple Diabetes Cookbook.
In fact, vegetarian soups containing beans, pulses (like lentils), dairy, or eggs can have just as much protein as their meat-based counterparts, she notes. And the combination of vegetables, beans, and stock means you can quickly increase your daily fiber, protein, and water, adds Vandana Sheth, R.D.N., C.D.C.E.S., F.A.N.D., registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes. But if beans and pulses aren’t your forte, Newgent says that blending your soups can create a more likable texture.
If you’re trying to go more plant-based but your usual go-to soup recipe isn’t vegetarian-friendly, Newgent suggests experimenting with swaps to alter the recipe to your preferences. Recipes that use meat products can easily be replaced with plant-based meats on the market or mushrooms and any meat-based broths (like chicken, beef, or bone broth) can be swapped for a vegetable broth or a heartier mushroom broth, she says. Sheth adds that spices and herbs can be an excellent swap for bouillon and blended beans or tahini are a great inclusion for extra creaminess.
And vegetable and bean soups actually bring a superpower to the table. The combination of vegetables containing beta-carotene (like carrots and tomatoes) with fat (like olive oil or butter) can actually increase your body’s ability to absorb the carotenoids from those vegetables, Newgent adds.
If you’re not convinced to grab your stockpot and start cooking, Newgent says that adding more veggie-packed soups to your diet can actually help you maintain healthier body weight over time. “Because of its volume, including nutrient-rich soups into your eating plan may boost satiety, and, in turn, may help with weight management efforts,” she says. But if you’re worried a broth-based soup will leave you hungry, Sheth suggests grabbing a piece of crusty, whole-wheat bread for a little something extra to complete the meal.
Is there a more perfect combination than squash soup in the winter? Butternut squash and carrots are blended with turmeric for a bright orange hue, and a touch of coconut milk makes for an extra creamy spoonful.
For a light, brothy noodle soup that has some gut-boosting benefits from fresh ginger, we love this Gingery Noodle Soup. Swap the chicken broth for your favorite vegetarian option and mix up the veggies however you please.
Squash and potatoes get all the spotlight during the winter, but a spiced carrot soup is a decadent and warming bowl that gets ultra creamy and rich when blended. Swap the bone broth for your favorite veggie option, and this will be your new winter go-to.
That transition time between winter and spring is the perfect time to dig into a warm bowl of this Spring Minestrone Soup. Utilizing veggies like leeks, fennel, asparagus, and beans that are at their peak during this season, you’ll get a brothy bowl of comforting soup to get you through the last chilly nights.
Use up that Thai green curry paste in the back of your fridge in this incredibly nourishing and flavorful soup. It’s a vibrant green from the curry paste, sugar snap peas, peas, spinach, and asparagus, which all bring a ton of nutrients to your bowl.
If you’ve ever seen those small sugar pumpkins in the supermarket, this is the perfect opportunity to use them in a savory soup. With just a few ingredients you’ll get a deeply flavorful and slightly sweet pumpkin soup that’s perfect this time of year.
Simply swap out the chicken broth for a vegetarian option and you’ll get an incredibly hearty black bean soup to keep the whole family happy. With bright flavors like tomatillos, poblano pepper, and fire-roasted tomatoes, you’ll crave this soup all season long.
This incredibly easy Kale and Chickpea soup uses lemon zest to bring brightness to each spoonful, while kale and chickpeas work double-duty to keep you full with tons of fiber and protein.
Sometimes a clear brother with perfectly cooked veggies is exactly what you need. Garlic, shallots, and celery play a starring role here, but mushrooms, spinach, and broccoli add heft to the flavorful bowl.
We love a good roasted cauliflower side dish, but blend it up with leeks, onions, and garlic and you’ll get a creamy puree that’ll warm you from the inside out. Use the half cup of heavy cream like the recipe suggests, or opt for a plant-based option like coconut or cashew milk for a lower fat soup.
Tomatoes get all the spotlight when it comes to soup season, but blend in a few roasted red peppers for an impressive twist on the classic. The soup comes together with just a few ingredients, but the roasted red peppers bring a charred, smoky, and vegetal sweetness you’ll love.
If a classic tomato soup is more your speed, this recipe should be on regular rotation on your dinner menu. Simply roasted tomatoes, garlic, and onion are added to a pot of water and blended until smooth. Yes, it’s really that easy.
We’re all about cabbage this time of year, especially when it gets luscious and soft while cooking down in a soup. This veggie-packed soup full of onions, carrots, celery, white beans, and fire-roasted tomatoes makes cabbage the star and sounds oh-so-good.
Pack your bowl with a ton of plant-based protein and fiber from red lentils. We love the spiced cashew topping that adds a touch of texture and crunch to an otherwise smooth soup.
If you’re a fan of endless Minestrone soup, enjoy it from the comfort of your own home with this copycat Olive Garden version. Each spoonful packs in the same veggies, herbs, pasta, and beans you love, with the opportunity to customize the flavors and control what goes into the pot.
There’s always room for a classic butternut squash soup, but adding a touch of curry powder and coconut milk for creaminess takes your usual go-to soup to the next level. We promise you’ll want this, again and again.
Just because you’re opting for plant-based food doesn't mean you have to give up your chicken noodle soup. Enter the chickpea noodle soup, boasting all the same textures and flavors you love from the classic bowl but with protein-packed chickpeas to bring heft.
Spice lovers, listen up! This vegan version of your favorite soup is oh-so-good. With fire-roasted tomatoes, chipotles packed in adobo, jalapenos, and more, you’ll get flavor coming in hot with every spoonful of this delicious soup.
For a meaty, filling soup that’s still vegetarian, turn to wild rice and mushroom. The touch of heavy cream and parmesan at the end makes it oh-so-indulgent, but the lighter flavors make for a craveable vegetable-forward soup that won’t leave you feeling heavy.
Lemon, kale, and tarragon are key players in this classic vegetable soup, and the addition of cannellini beans and potatoes keeps it extra filling. You’ll crave bowls of the bright and warming soup all season long.
Who says matzo ball soup can’t be vegetarian? This version leans into lots of vegetables to create a minestrone-like soup with fluffy spinach-specked matzo balls floating in every bite for the nostalgia you’ve been looking for.
Zucchini soup isn’t something you see often, but it should be! This deeply green soup is full of incredible flavor, luscious texture from the potatoes, and a slight hint of cheesiness from the vegan nutritional yeast.
For a chilly winter evening, a bowl of nutty sweet potato soup is just what you’re probably craving. We love the addition of maple syrup for sweetness and garlic chili sauce for a kick that brings the perfect balance of sweet and savory to your spoon.
Dive into a bowl of creamy, dreamy potato leek soup that’s perfect for those following a Whole30 or paleo-style diet plan. Creamy potatoes are amped up with the addition of whatever creamer works for you like heavy cream, a dairy-free creamer, or even coconut milk. Be sure to swap in vegetable broth for the chicken broth in the recipe.
If you don’t think you like classic lentil soup, think again. This recipe brings a ton of flavor and texture in an unexpected way. “I love any way to include lentils, and this soup provides a super tasty way to enjoy them,” Newgent says. “The use of plenty of fresh ginger root and curry powder gives this soup a wow-worthy taste.”
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