These vegan soup recipes not only taste great, but can help you lose weight, too!
By Holly Litchfield
Soup is the ultimate comfort food. It’s easy to make, filling and full of nutrition. But that’s not all! Soup consumption is linked with lower obesity risk, and eating soup before a meal can help control body weight.
Yep, that’s right. A recent study in the British Journal of Nutrition found that soup eaters tend to weigh less and have smaller waists than those who don’t eat soup. Their findings were based on reports of more than 20,000 Americans surveyed by the National Health and Nutrition Examination Surveys between 2003 and 2008.
They also found that soup eaters also had better overall eating habits that included more protein, fiber, vitamins and minerals, and fewer calories and fat (we assume all the fatty, creamy soups like French Onion were not favourites of these skinny subjects!)
Soup also makes you feel fuller due to its high water content. And studies have shown that eating soup as an appetizer can decrease calorie intake at a meal by about 20%. Quite simply, starting with soup means you’ll feel fuller faster, and be less inclined to pick at the bread basket.
Vegan soup recipes are especially excellent for health and weight loss. They contain very little in the way of saturated fats, but are high in proteins, fibre, micronutrients and vitamins.
So, why not enjoy at least of few of the most scrumptious, nutritious and utterly delicious soups that the vegan world has to offer?
Here, I’ve found 29 delicious vegan soup recipes for winter…or any season, really!
1. Vegan Broccoli Cheddar Soup
Thought you had to forego broccoli cheddar soup when going vegan? Nope! You just need to get a little incentive, and that’s easy to do thanks to cashews. Blended with nooch, they make the perfect ‘cheesy’ soup!
Get the recipe here.
2. Roasted Butternut Soup
This dense soup is a tummy warmer, and an immunity-booster. The garlic staves off colds, the roasted squash adds some vitamin C, and the coconut milk brings some good fats with a sweet touch. It’s so rich, it’s perfect for dipping hot toasts into!
Get the recipe here.
3. Avocado Soup
Of all our vegan soup recipes, perhaps this is the most unusual. But it’s also one of the easiest to make. Thick, rich and ridiculously satisfying, you could say this is the ‘David Beckham’ of soups! (heh heh!) Gently warm this soup to enjoy in winter and eat is cold in summer.
Get the recipe here.
4. 20-Minute Vegan Coconut Curry Soup
If you’ve got little time but are wanting a big flavour then this vegan coconut curry soup will be the one for you! It’s bursting with bold flavours and filled with veggies and protein to make a well-rounded meal that can easily slip into your dinner rotation.
Get the recipe here.
5. Hearty Vegan Lentil Soup
If you prefer a little heat to your meals, then this vegan soup recipe will be right up your street! Add more water to make this ‘soupy’, or keep it as is: more of a stew in its consistency. With a total prep and cook time of just under 30 minutes, this delicious concoction of ingredients is perfect for those rushed winter nights. Costs next to nothing to make, too!
Get the recipe here.
6. Smoky Vegan Black Bean Soup
Seeking new and fun ways to eat your five-a-day? Vegetables are the true star of this hearty, healthy vegan soup recipe. Plus, black beans are a great source of fibre and protein, and are guaranteed to satisfy your hunger for a lengthier period.
Get the recipe here.
7. Parsnip & Split Pea Soup
Split peas carry important nutrients and are a great, tasty way of adding protein and fibre into your diet. This hearty soup can be prepared either by throwing the ingredients into the slow cooker and waiting for the magic unfold, or making it equally easily on the stovetop.
Get the recipe here.
8. Vegan Cream of Mushroom Soup
Miss that famous cream of mushroom soup we undoubtedly all ate as children? This vegan soup recipe is so creamy, and is made with wholesome ingredients that are good for the body and soul! To add even more benefits to your bowl, garnish with detoxing coriander, omega-rich roasted pumpkin seeds, or a dash of metabolism-kicking hot sauce.
Get the recipe here.
9. Healthy Vegan Tomato Soup
So simple and yet SO nourishing, tomato soup will always be a winner. This healthy recipe will be your go-to when feeding the family, I promise. Filled with veggies, it’s creamy and super warming. Not only will it hit the spot, but it’ll keep you healthy all winter, too.
Get the recipe here.
10. Easy Vegan Chicken Noodle Soup
Miss chicken noodle soup? As with everything: veganize it! This vegan version has all of the comforting qualities you want from the classic dish and tastes exactly like we remember growing up. Plus, it is easy to make and is perfect for lunch and dinner-time.
Get the recipe here.
11. Vegan Mushroom Wild Rice Soup
Love soup but wish it would be a little bulkier? This mushroom soup adds wild rice which makes it filling and hearty, perfect for those when you need to be warmed from the inside out. One of my personal favourite vegan soup recipes for sure!
Get the recipe here.
12. Vegetable Quinoa Soup
It’s a whole meal in a bowl! Full of flavour and bursting with loads of vibrant vegetables, this recipe is easy to execute and gives you plenty of room to experiment – adding and removing different veg and flavours depending on your preference. This soup just made meal times that little bit more exciting.
Find the recipe here.
13. Turmeric Broth Detox Soup
As grandmas have known for centuries, soup can heal almost any ailment! This Ayurvedic soup is easy to customise to your needs, and is vegan, gluten-free and loaded with antioxidants! Slurp it up to prevent getting a cold, or when you have one, to get better quicker.
Get the recipe here.
14. Creamy Kale Soup with Roasted Chickpeas
Love your soups a bit richer and heavier? This creamy kale soup is infused with a rich and delicious cashew cream, and then is topped off with deliciously crunchy cayenne pepper roasted chickpeas. Sounds amazing right?
Get the recipe here.
15. Carrot and Coriander Soup
A popular choice for soup lovers, carrot and coriander make for the perfect vegan soup recipe. There are loads of versions of this dish, but this one is particularly thick, creamy and very very tasty! Bonus: add lots of coriander to help your body detox from heavy metals.
Get the recipe here.
16. German Potato Soup
Traditionally known as kartoffelsuppe, this German soup is a warm, creamy and simple dish that combines potatoes, celery, carrots, onions with a selection of herbs, spices and dairy-free cream. Perfect for the colder months, this one will be a real crowd-pleaser!
Get the recipe here.
17. Creamy Roasted Red Pepper Soup
This is a sweet and savoury vegan soup recipe, thanks to the inclusion of sweet red peppers and (sugarless) almond milk, added to loads of garlic and spices. The vitamin-C rich roasted peppers make this a great winter soup for staving off colds!
Get the recipe here.
18. Vegan Corn Chowder Soup
How delicious does this vegan chowder look? It may look intricate to make, but it’s actually really simple. Filled with your favourite veggies, you can swap ingredients to use seasonal ingredients. It’s even delicious warmed up the next day!
Get the recipe here.
19. Vegan Miso Soup
A Japanese classic and a great cleansing recipe, enjoy this healthy one-bowl meal that’s substantial and hearty enough to be classified as comfort food. And of course, miso is a wonderful way to add some probiotics to your diet!
Get the recipe here.
20. Vegan Tortilla Soup
I must confess: I do love a good tortilla soup! But these are often not vegan. Chicken and sour cream feature in most recipes. Not this vegan soup recipe, though! Make sure the tortillas you use are organic; otherwise, they are very likely to contain GMO corn. Bonus: top this soup off with a bunch of cilantro, a powerful cleansing agent.
Get the recipe here
21. Vegan Borscht
Our Editor has Ukrainian blood and is obsessed with borscht. She swears that this recipe is one of the best, and says: “Borscht should normally be made with beef stock and have some sour cream in it, but as a vegan, I’ve been looking for a veggie version that tasted like my Baba’s. This is pretty close!”
It’s tempting to just toss all the ingredients into a blender, but grating by hand really gives this the texture it needs. The soup is almost sweet due to the beets and carrots, and packs a strong anti-cancer punch. You can skip the sour cream and add soy yogurt instead.
Get the recipe here.
22. Creamy Cauliflower Soup with Rosemary
Of all the vegan soup recipes here, this may be one of the easiest to make. Simple and packed with herbal flavour, the creamy texture here comes from blending the cauliflower itself, not from anything else! Goes well with lots of cracked pepper.
Get the recipe here.
23. Creamy Celery Soup
Celery isn’t just for green juices! It makes for a delicate and flavoursome creamy soup that is super easy to whip up, healthy and delicious. This recipe adds potato, leek, fresh dill and parsley – and they all blend together to make a creamy texture without the need for cream!
Get the recipe here.
24. Vegan Spicy Pumpkin & Carrot Soup
This vegan soup recipe is bursting with both colour AND flavour. The heart-warming blend of spiced pumpkin and carrot is super wholesome and nutritious, and perfect for using up those fall veggies! This soup boasts a rather sweet flavour that’s complemented by a warm and hearty mix of spices.
Get the recipe here.
25. Spiced Red Lentil And Root Vegetable Soup
If you’re looking for a hearty soup that leaves you feeling both full and nourished, then you’ll love this red lentil dish. The lentils themselves will go a long way to keeping you fuller for longer, whilst the mild curry powder adds a wonderful spiciness. Coconut milk balances the spice out and make it wonderfully sweet and creamy. Perfect for dunking chunks of sourdough bread into – yum!
Get the recipe here.
26. Lemongrass Coconut Noodle Soup
This warming, Asian inspired vegan soup recipe is infused with garlic, lemongrass, ginger, tofu, lime juice, chilli and toasted spices, there’s a real burst of potent flavours and texture in one bowl. The broth is made a bit heartier thanks to the coconut milk, and it’s absolutely packed with nutrition.
Get the recipe here.
27. Tomato Quinoa Veggie Soup
Quinoa is the perfect vegan protein, and is also ideal for those who are avoiding carbs. Though it’s commonly believed that quinoa is a cereal, it’s actually a seed, and provides all the nutrients that you’d expect from one! This recipe packs in not only quinoa, but loads of veggies, too. To make it more ‘soupy’ and less of a stew, just add more water!
Get the recipe here.
28. Vegan Pea Soup
Using only 5 ingredients, this vegan soup recipe couldn’t be simpler! And what I love most about this is that it’s just as tasty cold, in summer, with some extra thyme and a dollop of vegan sour cream. Make this dish any time, for lunch or dinner!
Get the recipe here.
29. Classic Minestrone
Ah, the classic minestrone! It’s filling, it’s comforting, and it’s healthy. In fact, I’d say this is one of my favourite vegan soup recipes, but the truth is, it often contains cheese and/or chicken broth. Not this recipe, though!
Get the recipe here.
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