Our Most-Loved Vegetable Soups,
Stews, and Chilis!


Check out our growing collection that is sure to become your favorite vegetable soup recipes, including vegan cream soups, bean soups, miso, and more!

Vegetable soup is comforting. It calms the mind and soothes the soul. And the simple addition of beans or whole grains can turn your masterpiece into an incredibly healthy soup.

Whenever you have a mish mash of veggies and other ingredients in your refrigerator that might not quite make a full dish by themselves, toss them all together to create one big hearty pot of vegan soup.

Creating your own vegetable soup recipe is easy. In fact, you really can't mess it up. It always seems to turn out well because you usually have the ingredients you know and love on hand at any given time. Toss them into a pot of vegetable broth, simmer for a while, and when the veggies are tender, your vegetable soup is ready to devour.

Vegetable soup

I have always found the vegetable broth you use to make vegetable soup makes a big difference in the final outcome. Vegetable broths can be homemade (and hats off to all of you who have the time to make your own!), purchased pre-made in a carton, or in the form of powder or bullion cubes that can be mixed with hot water to form a vegetable soup broth.

And the latter is what I use because vegetable broth cubes are just SO EASY to use -- and inexpensive too. My favorite is The Organic Gourmet vegetable bouillon cubes. Yum-my. Experiment to find a vegetable broth that works for you, your personal tastes.

Please enjoy this small but growing collection of my favorite vegetable soups and stews. All vegan, of course.


Quick Cooking Lessons

Check out our fun vegan soup and stew cooking lessons!

They'll open in a new window, so come on back here when you're ready for more.    :)

(Scroll down the page for our vegan soup and stew recipes.)



More Soup Ideas: For even more ideas -- which include more detailed information about ingredient selection, cooking-on-the-fly tips and more -- hop over to take some Vegan Recipe Lessons.


Heart with quotes"I have made the Russian Potato Stew recipe; fantastic flavors, and I condensed it down to make a sauce to cover baked potatoes. Thank you for this great website and awesome recipes!"
-- Kathy Speckhahn, St. Augustine, Florida


Basil Tomato Soup

If you love tomato soup, give this a try. The coconut milk adds an interesting twist, and adds lots of healthy fats.

  • 8 tomatoes, peeled, seeded and diced
  • 8 cups tomato juice
  • 30 leaves fresh basil
  • 2 cups coconut milk
  • 1 cup non-dairy buttery spread (I like organic Earth Balance)
  • Sea salt and freshly ground black pepper, to taste

1. Place tomatoes and juice in a stock pot over medium heat. Simmer for 30 minutes. Puree the tomato mixture along with the basil leaves in a blender, and return the puree to the stock pot

2. Place the pot over medium heat, and stir in the coconut milk and EB. Season with salt and pepper. On low heat, stirring until the butter is melted. Do not bring this soup to a boil.

Serves 8.

Per Serving: 318 Calories; 27g Fat (72.2% calories from fat); 4g Protein; 19g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 1161mg Sodium.

Black Bean and Yam Stew

Black beans and yams combine to make the ultimate cold weather vegetable soup.

  • 2 Tablespoons olive oil (or 1/4 cup veggie broth)
  • 2 cups finely chopped onions
  • 2 Tablespoons fresh ginger, minced
  • 2 teaspoon chili powder
  • 1 1/2 teaspoons ground cumin
  • 2 medium garnet yams, peeled and cut into 1/2" pieces
  • 2 cups orange juice
  • 2 Tablespoons minced garlic
  • 2 cans cooked black beans (15 oz) rinsed and drained well
  • 1 jalapeno, seeded, chopped
  • 1 red bell pepper, chopped
  • 1/2 cup dairy-free sour cream*, optional
  • Avocado slices (optional)
  • Orange wedges (optional)

1. Heat oil or veggie broth in heavy large pot over medium heat. Add onions and sauté until tender, about 10 minutes. Add ginger, chili powder and cumin and stir 2 minutes. Add sweet potatoes, orange juice and garlic and bring to boil. Reduce heat, cover and simmer until sweet potatoes are almost tender, about 10 minutes.

2. Stir beans, jalapenos and bell pepper into sweet potato mixture. Cover and simmer for 10 minutes. Stir in sour cream and season to taste with salt and pepper.

3. Divide stew among 4 bowls. Top with avocado and orange, if desired.

Serves: 4

Per Serving: 676 Calories; 14g Fat (18.2% calories from fat); 26g Protein; 116g Carbohydrate; 21g Dietary Fiber; 0mg Cholesterol; 189mg Sodium.

Variations:

  • Substitute sweet potatoes for the yams.

Butternut Squash Soup with Cheesy Croutons

The croutons make this healthy soup special.

  • 1/8 cup non-dairy buttery spread (I like organic Earth Balance)
  • 1/2 large onion, finely chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 3 1/4 cups butternut squash, peeled, cut into 1-inch dice
  • 1/3 tablespoon fresh thyme, minced
  • 1/3 tablespoon fresh sage, minced
  • Sea salt and freshly ground black pepper, to taste
  • 1/8 cup vegan whipped cream topping such as Soyatoo* made with organic soy (can also use coconut milk)
  • 1/3 tablespoon Sucanat

Croutons:

  • 1/3 Tablespoon non-dairy buttery spread (I like organic Earth Balance)
  • 4 1/2" thick baguette slices
  • 1/8 cup vegan mozzarella cheese (I like Follow Your Heart), shredded*
  • 1/8 teaspoon fresh thyme, minced
  • 1/8 teaspoon fresh sage, minced

1. Melt butter in a large pot over medium heat. Add onion and garlic and sauté until tender, about 10 minutes. Add veggie broth, squash and herbs; bring to boil.

2. Reduce heat, cover and simmer until squash is very tender, about 20 minutes.

3. Working in batches, puree soup in a blender. Return soup to same pot. Stir in whipped topping and Sucanat; bring to simmer. Season with salt and pepper.

4. Make the croutons: Preheat broiler. Butter one side of each bread slice. Arrange bread, buttered side up, on baking sheet. Broil until golden, about 1 minute. Turn over. Sprinkle cheese, then thyme and sage over the tops. Sprinkle with salt and pepper. Broil until cheese melts, about 1 minute. Ladle soup into bowls. Top each with croutons and serve.

Serves: 4.

Per Serving: 237 Calories; 11g Fat (41.0% calories from fat); 4g Protein; 33g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1335mg Sodium.

Caramelized Onion and Portobello Mushroom Soup

Caramelizing adds a sweetness to the onions, and the portobellos are a meaty and hearty addition to this vegetable soup.

  • 3 Tablespoons non-dairy butter, divided (I like organic Earth Balance)
  • 1 1/2 pounds onions (about 5 cups), halved, thinly sliced
  • 4 fresh thyme sprigs
  • 1 1/2 pounds portobello mushroom, stemmed, caps halved and cut into 1/4 inch strips
  • 3 Tablespoons cognac or brandy (optional)
  • 3 cloves garlic, minced
  • 8 cups veggie broth
  • 1 cup dry white wine
  • 18 1 inch thick slices French baguette, toasted
  • 8 ounces vegan mozzarella cheese (I like Follow Your Heart - blocks of this soy cheese is non-GMO and the shreds are organic)*, at room temperature

1. Melt 1 tablespoon butter in heavy large pot over high heat. Add onions and thyme; sauté until onions begin to soften. Reduce heat to low; cook until onions are caramelized, stirring occasionally, about 20 minutes. Transfer onion mixture to medium bowl.

2. Melt remaining 2 tablespoons butter in same pot over medium-high heat. Add mushrooms; sauté until soft, about 12 minutes. Add cognac or brandy and garlic; stir 20 seconds. Stir in onion mixture, then veggie broth and wine. Bring to a boil. Reduce heat to low; simmer until onions are very tender, about 45 minutes. Discard thyme sprigs, season with salt and pepper.

3. Preheat broiler. Place baguette slices on large baking sheet. Spread with soy cheese and broil until brown spots begin to appear on cheese, watching carefully so they don't burn.

4. Serve soup, floating croutons on top of each bowl.

Serves: 6

Per Serving: 481 Calories; 20g Fat (39.3% calories from fat); 12g Protein; 58g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 2112mg Sodium.

Sassy's "Chicken" Divan Soup

A rich and delightful mix of broccoli, vegan chicken, and Cream of Mushroom soup, plus more tasty ingredients make this a heartwarming soup your taste buds will love.

A big bowl of Chicken Divan Soup
  • 4 cups vegetable broth
  • 4 cups broccoli crowns
  • 1 cup vegan Cream of Mushroom soup (Imagine makes a good one)
  • 2 Tablespoons vegan mayonnaise (I like Vegenaise)
  • Organic Tamari soy sauce, to taste
  • 1 teaspoon apple cider vinegar
  • 1/2 cup diced pimentos
  • 1/4 - 1/2 cup nutritional yeast
  • Garlic and onion powder, to taste
  • 3/4 cups sesame seeds
  • 1 package (6 ounces) Yves Chicken-Flavored Seitan Strips (or faux chicken of your choice), cut to bite-sized pieces
  • 1/3 cup bread crumbs
  • Cayenne pepper, to taste
  • Pure maple syrup, to taste
  • Apple cider vinegar, to taste
  • Garlic and onion powders, to taste
  • Sea salt and freshly ground pepper, to taste

1. Bring veggie broth to a boil and add broccoli. Cover, lower heat, and let simmer for 10 minutes.

2. In the meantime, place the following ingredients in a blender: Mushroom soup, vegan mayo, Tamari, vinegar, pimentos, nutritional yeast, garlic and onion powders, and sesame seeds. Process until completely smooth and thickened.

3. Add mushroom soup mix to the pot of broccoli, along with the vegan chicken strips.

4. Flavor soup with remaining ingredients. Bring soup to a light simmer, stirring occasionally.

Serve with crackers.

Serves: 6

Per Serving: 481 Calories; 20g Fat (39.3% calories from fat); 12g Protein; 58g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 2112mg Sodium.

Chunky Cauliflower Soup

Big chunks of tender cauliflower floating in a creamy almond broth.

Chunky Cauliflower Soup
  • 3 1/2 cups vegetable broth
  • 3 cups cauliflower, coarsely chopped
  • 1-2 teaspoons extra-virgin olive oil (or 1/4 cup veggie broth)
  • 1/4 cup onion, coarsely chopped
  • 1/4 cup green pepper, seeded and chopped
  • 2 cloves garlic
  • 1-2 Tablespoons nutritional yeast
  • 1-2 Tablespoons organic Tamari
  • 1 teaspoon lemon juice, or to taste
  • Pinch cumin
  • Pinch dried chipotle chili pepper
  • Pure maple syrup or coconut nectar, to taste
  • Sea salt and freshly ground black pepper, to taste
  • 3/4 cup almonds

1. Bring vegetable broth to a boil. Add cauliflower. Bring back to a boil, then cover, and lower heat to a simmer. Cook until cauliflower is tender.

2. In the meantime, in a small pan heat the olive oil (or veggie broth). Add onion, green pepper, and garlic, and heat, stirring occasionally, until softened.

3. Add onion mixture to the soup. Stir in remaining ingredients (except the almonds).

4. Add almonds to a blender. Remove approximately 1 cup of the broth and add to blender. Blend until completely smooth, and stir back into the soup.

Serves: 3-4

Per Serving: 421 Calories; 27g Fat (50.4% calories from fat); 17g Protein; 41g Carbohydrate; 10g Dietary Fiber; 2mg Cholesterol; 1481mg Sodium.

Cream of Cauliflower Soup

Pure unadulterated HEAV-EN! Rich and creamy, and good for you too. If you don't like cauliflower, use any veggie you like such as asparagus or broccoli.

Cream of Cauliflower Soup
  • 1-2 teaspoons extra-virgin olive oil (or 1/4 cup vegetable broth)
  • 1 medium-large onion, coarsely chopped
  • 1-2 cloves garlic or shallots, chopped
  • 1 medium-large head of cauliflower, washed and chopped
  • 6 cups vegetable broth
  • 1 cup cashews (see note below)
  • Add to taste: Lemon juice, maple syrup or other sweetener, nutritional yeast, Earth Balance or other non-hydrogenated vegan butter, cinnamon
  • Sea salt and freshly ground black pepper, to taste
  • Garnish with nutmeg and chives, optional

1. Heat olive oil or veggie broth in a large pot. Add onion and garlic or shallots and cook for 3 minutes or until onions are translucent.

2. Add cauliflower and cook 5 minutes while the cauliflower browns a little.

3. Add vegetable broth and cook 15 minutes or until cauliflower is tender. Bring back to a boil, then cover, and lower heat to a simmer. Cook until cauliflower is tender.

4. Blend cashews with soup in a blender until smooth, in batches if necessary. Pour soup back into the pot to keep warm.

5. Add lemon juice, sweetener, nutritional yeast, Earth Balance (optional), cinnamon, salt, and pepper, all to taste.

6. Ladle into soup bowls and garnish with nutmeg and chives.

Makes: 4-6 servings

Per Serving: 197 Calories; 15g Fat (45.1% calories from fat); 7g Protein; 34g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1108mg Sodium

Creamy Red Pepper Soup

Creamy and flavorful.

Creamy Red Pepper Soup
  • 2 Tablespoons extra-virgin olive oil (or 1/4 cup veggie broth)
  • 2 red peppers, roughly chopped
  • 1 small red onion, roughly chopped
  • 1 1/2 cups raw cashews
  • 1 1/2 cups vegetable stock
  • 1/4 cup nutritional yeast
  • 1/2 teaspoon dried mustard
  • 2 Tablespoons pure maple syrup
  • 1/4 teaspoon liquid smoke, or to taste
  • Oregano, basil, sea salt and freshly ground black pepper, all to taste

1. Heat oil or veggie broth in a large pot. Add bell peppers and onion and cook, stirring often, until tender (5-10 minutes).

2. Pour the peppers and onions into a blender. Add remaining ingredients and blend until creamy. Return soup to pot and heat just until warmed, stirring often.

Serves: 4

Per Serving: 491 Calories; 33g Fat (56.7% calories from fat); 15g Protein; 41g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 632mg Sodium

Easy Spicy Chili

For those who like their chili on the hot and spicy side.

  • 2 Tablespoons olive oil (or 1/4 cup veggie broth)
  • 1 medium onion, chopped
  • 1 medium green, red and yellow pepper, seeded and chopped
  • 1 jalapeno pepper, seeded and chopped (see note below)
  • 4 cloves garlic, minced
  • 1 cup beer or vegetable broth
  • 1 can crushed tomatoes (32oz)
  • 1 can black beans (14oz) drained and rinsed
  • 1 can red kidney beans (14 oz) drained and rinsed
  • 1 tablespoon ground cumin (1 to 1 1/2)
  • 1 tablespoon ground chili powder (1 to 1 1/2)
  • 6 dashes Red Hot or Tabasco sauce
  • Course salt, a few pinches
  • 1 cup spicy vegetarian refried beans
  • Shredded vegan cheddar cheese* and/or chopped green onions, for garnish

1. Heat oil or veggie broth in deep pot over medium to medium high heat. Add onion and peppers and sauté stirring frequently, 5-8 minutes. Add garlic and cook one minute more. Add beer or broth and scrape up any good stuff from the bottom of the pan. Reduce the liquid by half, cooking it down for 2 or 3 minutes. Add tomatoes and beans and season with cumin, chili powder, Red Hot sauce, and salt. Simmer 15 minutes. Thicken by stirring in refried beans and cook 5 minutes more.

2. Serve in bowls topped with shredded cheese and/or green onions.

Serves: 6-8

Note: Be careful when adding very spicy ingredients to vegan food since there's no dairy to mellow the heat.

Per Serving: 225 Calories; 1g Fat (5.7% calories from fat); 13g Protein; 40g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 152mg Sodium.



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Gluten-Free Irish Stew

Yummy gluten-free dumplings float in a flavorful vegetable stew.

  • 1-2 teaspoons extra-virgin olive oil (or 1/4 cup veggie broth)
  • 2 medium onions, sliced
  • 3 Tablespoons chickpea flour
  • 4 cups vegetable stock
  • 2 cups water, optional (add more water if it's not soupy enough for you)
  • 4 carrots, cut into 1/2" chunks
  • 1 parsnip, cut into 1/2" chunks
  • 4 stalks celery, diced
  • 1/3 cup red lentils, rinsed
  • 1/4 cup organic Tamari, or soy sauce
  • 3 tbsp fresh parsley, chopped
  • 2 tsp nutritional yeast
  • 1 teaspoon organic whole cane sugar
  • 1 bay leaf
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon dried marjoram
  • Sea salt and freshly ground black pepper, to taste

Dumplings:

  • 1 cup Bob's Red Mill Gluten-Free Biscuit Mix
  • 1/2 cup non-dairy milk

1. Heat olive oil or veggie broth in a large pot. Add onions and sauté until transparent. Add the flour mixing thoroughly and cook gently for a few minutes.

2. Add the remaining ingredients (except for the dumpling ingredients), mixing well. Bring to a boil.

3. Cover and simmer for about 20 minutes, or until the vegetables are tender. Salt and pepper, to taste.

4. Make the dumplings: (To be added after above stew is cooked.) Keep stew at a slow boil. Mix ingredients in a bowl. Add additional milk, if needed, to make a very thick and sticky dough. Using a tablespoon, scoop heaping tablespoon amounts and drop them into boiling stew. Cook for 10 minutes uncovered. Cover and reduce heat to medium and cook for 10 more minutes. Stew base will thicken with this mix.

Serves: 4

Per Serving: 249 Calories; 3g Fat (9.7% calories from fat); 12g Protein; 48g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 2197mg Sodium.

Hearty Vegetable Soup

This easy soup is everything you want your vegetable soup to be.

Hearty Vegetable Soup
  • 8 cups vegetable broth
  • 1/2 cup uncooked barley
  • 1 large can diced fired-roasted tomatoes
  • 1 large onion
  • 3 stalks celery
  • 4 large carrots (or 6 medium), unpeeled and sliced
  • 3 large red potatoes, unpeeled and chunked
  • 1 cup fresh or frozen corn, organic
  • 1 teaspoon each basil, rosemary, celery seeds
  • 1 teaspoon lemon juice
  • Sea salt & freshly ground black pepper

1. Place veggie broth in a large pot and bring to a simmer. Add barley and let cook while prepping the rest of the veggies. Add the tomatoes, onion, celery, red potatoes and corn. Continue to boil for 40 minutes.

2. When veggies and barley are tender, stir in basil, rosemary, celery seeds. Remove from heat. While cooling, add lemon juice. Season to taste with salt and pepper.

Serves: 6

Variations:

  • Add a calcium-rich green such as collard greens (shown), kale, or bok choy.
  • Substitute quinoa or cooked brown rice for the barley.

Per Serving: 173 Calories; 3g Fat (12.0% calories from fat); 6g Protein; 38g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 1483mg Sodium.

Irish Stew

Must be the Irish in me but I love this vegan stew with its tasty combination of green beans, sauerkraut, and dill. Tasty!

Vegan Irish Stew
  • 4 cups veggie broth
  • 2-3 cups green beans, cleaned and ends trimmed, cut into 1-inch pieces
  • 2 cups cashews
  • 2 cups cooked brown rice (or your favorite rice/rice mix - mine consists of 1/2 brown rice, 1/4 wild rice, and 1/4 lentils)
  • 1/2 cup sauerkraut with juice
  • 1/2 cup nutritional yeast
  • 1 Tablespoon organic Tamari
  • 1 teaspoon lemon juice
  • 1 teaspoon dill weed
  • Sea salt, to taste
  • Freshly ground black pepper, to taste

1. Bring veggie broth to a boil. Add trimmed green beans, cover, lower heat and simmer for 10 minutes. Place a colander over a large bowl and drain the beans, reserving the veggie broth.

2. Add veggie broth to a blender along with cashews and process until completely smooth. Pour broth/cashew mix back into pot, along with green beans and remaining ingredients. Heat over low flame until warmed through.

3. Serve in bowls with multigrain bread for a filling and satisfying meal.

Serves: 8

Per Serving: 330 Calories; 17g Fat (43.9% calories from fat); 12g Protein; 38g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 695mg Sodium

Jeff's Vegetable-Bean Soup

Jeff has been making this bean and veggie soup for years. It makes a lot, freezes well, and is perfect when you need a nutritious warming soup that will fill you up for hours. The recipe isn't exact -- he just doesn't cook that way. But you'll get the gist.

Vegetable soup
  • 2 cups any combination of uncooked dried beans, lentils, split peas, or other legume
  • 8 cups water, or less depending on how thin/thick you like your soup
  • 4 veggie boullion cubes
  • 6 cups chopped vegetables of your choice such as broccoli, carrots, celery, cabbage, beets, potatoes, etc.
  • 4 cups dark calcium-rich greens like collard greens or kale
  • 1 cup barley (or other fave grain), uncoooked
  • 1/2 cup cashews (optional, but recommended)
  • 1/2 cup raisins (optional, but recommended)
  • Herbs and spices you like (Basil, oregano, marjoram, celery seeds, salt, pepper, etc.), to taste

1. Soak beans in double the amount of water in a large jar for at least 8 or more hours (up to 24 hours is best). The soaking helps to make the beans more digestible. Drain, reserving the liquid to feed to your plants, if desired. Set aside beans.

2. Boil water. Add beans, veggies, greens, barley, cashews and raisins. Bring to a boil, then lower heat to the lowest flame and simmer for 45 minutes to 1 1/2 hours or until beans/legumes are tender and can be smushed between the roof of your mouth and your tongue.

3. Add veggie bouillon cubes and spices during the last 10 minutes of cooking. Then turn off heat and let sit for 10 minutes. Stir. Serve.

4. Store leftovers in the fridge. The flavors get better with each day that goes by!

Serving suggestion: Top each serving with a bit of Tamari, flax oil (or ground flax seeds) and nutritional yeast sprinkled on top.

Serves: 8 - Recipe can be halved.

Per Serving: 358 Calories; 7g Fat (16.4% calories from fat); 17g Protein; 61g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 1100mg Sodium.

Variations:

  • Add sweet corn.

Roasted Garlic and Almond Soup

If you like garlic, give this yummy soup a try.

  • 6 whole heads garlic
  • 2 Tablespoons extra-virgin olive oil
  • 1 Tablespoon non-dairy buttery spread (I like organic Earth Balance)
  • 2 large onions, sliced thin
  • Sea salt and freshly ground black pepper, to taste
  • 1/2 cup dry plain breadcrumbs - not seasoned
  • 1 cup blanched almonds (no skins)
  • 8 cups vegetable broth
  • Sea salt and freshly ground black pepper, to taste

1. Preheat oven to 350. Slice garlic heads in half width-wise and season with salt and pepper. Place cut sides down in heavy baking dish coated with the olive oil. Roast in oven for 20-25 minutes or until soft. Let cool then squeeze the cloves out of the skins. (Should make about 1 1/2 cups.)

2. Melt butter in a heavy large sauté pan and sauté onions over medium-high heat until they begin to soften and turn translucent, about 7-10 minutes. Reduce heat and continue cooking until they turn golden brown, about 20 minutes. Season with salt and pepper and set aside.

3. Spread breadcrumbs and almonds on a dry baking sheet and bake until golden brown, about 12 minutes. In food processor or blender process almonds and breadcrumbs until very fine. Remove to a mixing bowl.

4. Puree onions and garlic together in food processor (or blender) until smooth and creamy. Set aside.

5. Bring veggie broth to a boil in large saucepan. Reduce heat and simmer about 5 minutes. Add 2-3 cups of the hot broth to a blender with the almonds and breadcrumbs and blend until very smooth and creamy, about 4 minutes. Scrape this mixture into a bowl and whisk in the garlic and onion puree, incorporating to make a smooth paste. Add the mixture to the sauce pan of simmering stock and season with sea salt and pepper. Strain if it looks chunky. Keep warm on very low heat til ready to serve.

Serves: 8

Per Serving: 303 Calories; 21g Fat (62.6% calories from fat); 9g Protein; 20g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 987mg Sodium.

Russian Potato Stew w/Sour Cream

My dad found this recipe and veganized it to surprise my mom with one evening. Isn't that sweet? It's one of my all-time favorite soups ev-er. Way to go, Dad!

  • 1 teaspoon extra-virgin olive oil (or 1/4 cup veggie broth)
  • 1 large onion, thinly sliced
  • 3 large russet or golden potatoes, unpeeled, cubed
  • 1/2 pound green beans, cut into 1" pieces
  • 5 cups vegetable broth
  • 2 Tablespoons flour
  • 1/3 cup dairy-free sour cream*
  • 3/4 cup sauerkraut, with juice
  • 1 Tablespoon dried dill weed

1. Heat oil or veggie broth over medium-high heat. Add onion, and sauté for 5 minutes, stirring frequently or until onions are soft, but not brown. Add potatoes and green beans and cook, stirring frequently, for several minutes.

2. Add 5 cups veggie broth and bring to a boil. Lower heat to medium, cover and cook, stirring frequently for 1 hour until potatoes are soft and stew is thick.

3. Mix flour and sour cream in a small bowl to make a paste. Add to hot stew by the spoonfuls and stir. Add sauerkraut and dill weed. Cook 20 minutes. Season to taste.

Serves: 6

Per Serving: 120 Calories; 4g Fat (30.4% calories from fat); 3g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 832mg Sodium.

Quick and Easy Split Pea Soup

When we countertop steam batches of small legumes in advance, like the split peas and adzuki beans as used in this recipe, it really helps to get meals on the table fast. (You can certainly freeze them too for future soups.) It makes it very easy to whip up a soup like this in about 30 minutes.

Split Pea Soup
  • 1 teaspoon extra-virgin olive oil (or 1/4 cup veggie broth)
  • 1/2 onion, chopped
  • 6 medium carrots, sliced
  • 3 cups vegetable broth
  • 2 cups COOKED split peas
  • 6 slices vegetarian Canadian bacon, diced small*, optional
  • 1 cup COOKED adzuki beans
  • 1/4 cup nutritional yeast
  • Organic tamari, to taste
  • Sea salt, to taste
  • 1 Tablespoon pure maple syrup
  • Water, as needed
  • 1 teaspoon lemon juice

1. Heat olive oil or veggie broth in a large frying pan. Add chopped onion and sliced carrots, and sauté over medium heat until onions are translucent.

2. Add vegetable broth, cooked split peas, vegetarian Canadian bacon, and adzuki beans, cover, and bring to a boil. Then lower heat, and simmer until carrots are tender, about 20 minutes.

3. Add remaining ingredients, and additional water as needed for desired consistency. Keep in mind split pea soup thickens as it cools. Add lemon juice at the very end of the cooking process to brighten flavors.

Serves: 6

Per Serving: 311 Calories; 4g Fat (11.9% calories from fat); 19g Protein; 55g Carbohydrate; 12g Dietary Fiber; 1mg Cholesterol; 945mg Sodium.

Note: The vegetarian Canadian bacon adds a smoky flavor to the dish. You can substitute a few drops of Liquid Smoke, if you'd prefer.

Tofu Noodle Soup

The ultimate comfort-food! Delicious cold-weather soup.

Tofu Noodle Soup
  • 2 teaspoons olive oil (or 1/4 cup veggie broth)
  • 1/2 cup onion, diced, or to taste
  • 3 medium carrots, diced
  • 2 cloves garlic, chopped
  • 8 cups vegetable broth
  • 8 to 10 ounces eggless noodles (see note below)
  • 4-6 ounces firm organic tofu, diced or crumbled (tofu can be frozen and defrosted first to make it more chewy)
  • Sage, marjoram, and thyme, to taste
  • Sea salt and freshly ground black pepper
  • Parsley, to taste

1. Heat olive oil or veggie broth in a soup pot. Add onion, carrots, and garlic. Cook until the onions are translucent, about 5 minutes. Carefully add the water, bouillon cubes, and noodles, and cook until the carrots are softened, about 10-15 minutes.

2. Add the tofu to the pot, along with the herbs and spices, and cook until heated through.

Serves: 8

Per Serving: 54 Calories; 3g Fat (46.2% calories from fat); 2g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 818mg Sodium.

Note: Check out Lisa's noodle tip below if you can't find eggless noodles or need a gluten-free noodle option.

Tortilla Squash Soup

In memory of our sweet friend Janin who made this gorgeous soup at a beautiful and cozy dinner party.

  • 2 1/2 pounds butternut squash
  • 4 Tablespoons extra-virgin olive oil
  • Sea salt and freshly ground black pepper, to taste
  • 1 medium yellow onion, minced
  • 2 cloves garlic, minced
  • 1 large tomato, diced
  • 1 chili pepper, seeded and cut in 1/2, chopped (keep halves divided)
  • 4 cups vegetable broth
  • Sea salt and freshly ground black pepper, to taste

Garnish:

  • 1 bunch kale, finely sliced & sautéed
  • 1 package organic corn tortillas

1. Preheat oven to 350 degrees. Peel and seed squash, cube and coat with olive oil, salt and pepper. Roast in oven for 30-40 minutes or until tender and edges browned.

2. In a large pot, sauté onion and garlic until translucent. Add tomato and 1/2 the chopped chili pepper; let simmer for one minute. Add squash and broth to pot and simmer for 20 minutes. Add the other 1/2 fresh chopped chili pepper and puree. Salt and pepper to taste.

3. Cut tortillas in half then into thin strips. Toast in the oven at 400 degrees until crisp and golden. Garnish soup with sautéed kale and tortilla strips. Serve hot.

Serves: 8

Per Serving: 217 Calories; 9g Fat (35.3% calories from fat); 5g Protein; 32g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 829mg Sodium.

Traditional Japanese Miso Soup

Always a big hit with those who love miso soup. It's quite delicious.

  • 4 cups water
  • 8 tablespoon white miso (more or less to taste)
  • 2 teaspoon dried cut wakame
  • 1/2 cup chopped daikon (Japanese radish, optional but recommended), sliced into very thin half moons
  • 1/2 cup carrots, sliced thin
  • 1/2 small onion, sliced thin
  • Organic tofu, to taste, chopped into small cubes (optional)
  • Chopped green onions

1. Bring the water to a slow boil. Put the wakame in the water and let it slowly simmer for 20 minutes. The longer you simmer it the less sharp its taste will be. After 10 minutes, add the daikon, carrots and onion.

2. When veggies are softened, remove pot from heat. Place a small strainer in the soup, and mash spoonfuls of miso through the strainer into the soup. If using tofu, add to pot now. Cover to keep soup warm until ready to serve.

3. Pour into bowls, and garnish with the chopped green onions.

If you want to have miso soup over a few days, put miso only in the portion of the soup that you wish to eat at that time to retain the nutritional benefits. Never boil miso.

Serves: 6

Note: Wakame is a strong-tasting seaweed. It is too strong for some people. Here is a great way to enjoy it. When rehydrated, wakame expands to many times its dry size. Be very conservative the first time you use it. Most health food and Japanese/Asian stores sell it already cut into little 3/4" squares and dried into tiny "crumbles." This is the best kind to use. If you buy it in "sheet" form you will have to hydrate it and then cut it into squares which is okay but adds time to the recipe.

Per Serving: 57 Calories; 1g Fat (21.7% calories from fat); 3g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 851mg Sodium.



Here's a cool eggless noodle tip...


"Hi Sassy, I make my miso soup with "fettuccine shaped" Shirataki Tofu Noodles (I get them in the refrigerated case near the regular tofu) and they are AWESOME!

"They are vegan and gluten-free and while they are a bit different than egg noodles, I have fed them to non-vegans and they didn't know. Definitely worth a try!"

-- Lisa from San Diego, California


I hope you have enjoyed this page of vegetable soup recipes. I only add a recipe when I create one I know you'll love. So check back occasionally.

Happy cooking!

Sassy's Signature


Note: An asterisk (*) denotes a "fun food" and should be used sparingly. Not recommended as part of a healthy everyday vegan diet.





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