Vegan Soup Recipe | Healthy, Easy, and Flavorful Plant-Based Comfort Food
Introduction
Warm bowls of soup carry comfort. When the soup is fully vegan yet rich in flavor and nutrition, it becomes more than just a meal—it feels like medicine for the body and soul. Many people imagine vegan soups to be bland or watery, but that impression could not be further from the truth. A well-crafted vegan soup can be deeply savory, satisfying, and full of texture and aroma.
In this article I walk you through one of my favorite all-round vegan soup recipes. It balances vegetables, legumes, and aromatic seasoning to deliver a hearty, nourishing result. You will find a clear list of ingredients, step by step instructions, tips to customize it, nutritional analysis, serving ideas, and frequent questions answered. Whether you are new to plant based cooking or a seasoned vegan cook, this soup will become a go to in your rotation.
Ingredients Needed
Here is a table of ingredients with approximate calorie counts. (These values are approximate and depend on actual brands and portion sizes.)
| Ingredient | Approx Calories* |
|---|---|
| Olive oil (1 tablespoon) | 120 |
| Onion, medium ( chopped ) | 44 |
| Garlic cloves (3) | 13 |
| Carrot (1 large, chopped) | 30 |
| Celery stalks (2, chopped) | 10 |
| Red bell pepper (1, chopped) | 24 |
| Zucchini (1 medium, chopped) | 33 |
| Potato (1 medium, diced) | 110 |
| Cooked chickpeas (1 cup) | 269 |
| Diced tomatoes (1 can, ~400 g) | 80 |
| Vegetable broth (4 cups) | 40 |
| Kale or spinach (2 cups, chopped) | 14 |
| Salt, black pepper, herbs ( to taste ) | negligible |
* Calorie estimates are approximate and for reference.
Total from above = about 787 calories for full pot (makes 4 servings).
So per serving ~ 197 calories (without garnishes or oil changes).
Step by Step Cooking Instructions
Below is a clear and approachable method. Take your time and enjoy the process.
- Prepare vegetables. Wash, peel or trim, and chop onion, garlic, carrot, celery, bell pepper, zucchini, potato, and greens.
- Heat oil and sauté aromatics. In a large soup pot, warm the olive oil over medium heat. Add onion and garlic and sauté until the onion becomes translucent and soft, about 3 to 4 minutes.
- Add vegetables. Add carrot, celery, bell pepper, zucchini, and potato. Stir for a minute to coat them in oil and mix with onion and garlic.
- Add broth, tomatoes, and chickpeas. Pour in the vegetable broth and canned diced tomatoes (with their juice). Add the cooked chickpeas. Stir well to combine.
- Simmer. Bring soup to a gentle boil, then reduce heat to low. Cover partially and let simmer for about 20 to 25 minutes, or until potatoes and carrots are tender.
- Add greens and season. Stir in the kale or spinach and let it wilt for 2 to 3 minutes. Then season with salt, black pepper, and herbs (thyme, oregano, basil) to taste.
- Optional blending or partial blending. For a thicker texture, you may scoop out about one third of the soup and blend it, then return it to the pot. Or use an immersion blender to gently blend part of it.
- Final adjust. Taste and adjust salt, pepper, or acid (a squeeze of lemon juice works wonders). If too thick add a little more broth or water.
- Serve hot. Ladle into bowls and garnish if desired (fresh herbs, a drizzle of olive oil, toasted pumpkin seeds, etc.).
Tips for Customizing the Recipe
- Use other beans or lentils instead of chickpeas. Red lentils will cook fast and give more body.
- Swap vegetables based on season or preference: sweet potato, butternut squash, mushrooms, peas, green beans, corn all work well.
- Add grains such as barley, quinoa, or brown rice for extra heartiness.
- Use coconut milk or cashew cream for a creamier version. Add near the end so it does not curdle.You’ll also want to try Vegetable Soup_ for another tasty option.
- Include a spice twist: curry powder, smoked paprika, cumin, or ginger can shift the flavor profile.
- Boost protein by adding tofu cubes or tempeh or seitan (if your diet allows).
- For a lower oil version, sauté using broth rather than oil.
- If you like a bit of heat, add chili flakes or fresh chilies.
- Use fresh herbs at the end for brightness: parsley, basil, cilantro.
Nutritional Information
Here is a rough nutritional snapshot per serving (based on dividing the full pot into 4 equal portions). These values are approximate:
For context, many vegetable based vegan soups deliver similar macros. For example, a vegan cabbage soup yields around 205 calories per serving when full of vegetables and light broth
Also a high protein plant based soup demonstrated about 389 calories per serving but with much higher protein (25 g) via more legumes and beans.
Thus our version aims for balance: moderate calories, good fiber, decent protein, and abundant micronutrients.
Serving Suggestions
- Pair with a slice of crusty whole grain bread or garlic toast.
- Serve alongside a fresh green salad or slaw for contrast.
- Top with crunchy elements: toasted pumpkin seeds, sunflower seeds, or crushed nuts.
- Garnish with fresh herbs, a swirl of cashew cream, or a squeeze of lemon.
- Add a spoonful of spicy chili oil or hot sauce for heat.
- Use small bowls as a starter before a main dish, or have it as a light lunch.
- Leftovers keep well in the refrigerator for 3 to 4 days. Reheat gently on stove or in microwave.
- This soup also freezes well in portions; thaw and reheat with a splash of broth.
Vegan Soup Recipe | Healthy, Easy, and Flavorful Plant-Based Comfort Food
Course: Blog4
servings15
minutes30
minutes197
kcalIngredients
1 tablespoon olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 large carrot, chopped
2 celery stalks, chopped
1 red bell pepper, chopped
1 medium zucchini, chopped
1 medium potato, diced
1 cup cooked chickpeas
1 can (400 g) diced tomatoes
Directions
- Prepare the vegetables.
- Wash, peel, and chop all the vegetables into bite-sized pieces.
- Sauté aromatics.
- Heat olive oil in a large soup pot over medium heat. Add onion and garlic, and cook until soft and fragrant.
- Add the base vegetables.
- Stir in carrot, celery, bell pepper, zucchini, and potato. Cook for about 5 minutes while stirring.
- Add broth and chickpeas.
- Pour in the vegetable broth, diced tomatoes, and chickpeas. Stir well and bring to a gentle boil.
- Simmer.
- Lower the heat and let it simmer for about 20–25 minutes, until the vegetables are tender.
Recipe Video
Notes
- You can replace chickpeas with lentils, white beans, or tofu for a change in texture and protein.
For a creamier soup, blend half of the soup and mix it back in.
Store leftovers in an airtight container in the fridge for up to 4 days or freeze for later use.
Frequently Asked Questions
Can I make this soup in a slow cooker?
Yes. Start by sautéing onion and garlic in a pan or lightly in your slow cooker (if it has a saute mode). Then transfer vegetables, tomatoes, broth, beans, and let cook on low for 4 to 6 hours or high for 2 to 3 hours. Add greens near the end.
How can I make it gluten free?
As long as your broth and canned tomatoes are free of gluten additives, this recipe is naturally gluten free. If you add grains like barley, replace with gluten free grains (quinoa, rice, millet).
Will the texture be too watery?
If the consistency is too thin, partially blend some of the soup to thicken it. You may also reduce liquid slightly or add cooked grains (rice, quinoa) to absorb.
Is it okay to skip oil?
Yes. You can sauté using broth in place of oil or start by steaming onion and garlic in a little broth. The oil contributes flavor, but is not essential.
How can I boost protein?
Add more legumes (beans, lentils), tofu cubes, tempeh, or protein rich grains. You can also stir in some pea protein powder or hemp seeds near serving time.
Can I adjust the spice level?
Absolutely. Start mild and then add more chili flakes, black pepper, or fresh chilies to suit your taste.
Conclusion
I hope you enjoy preparing this vegan soup as much as I enjoy sharing it. The blend of vegetables, legumes, and herbs delivers warmth, nourishment, and satisfaction. You can tailor it to your liking—with more protein, creamier texture, or a spicy twist—and still keep the core concept intact. Serve it with good bread or salad and enjoy the cozy comfort it brings on any day. Let me know if you want a variant (tomato, coconut, lentil) or a version for a different serving size.
