Magazine Recipes

30 Delicious Vegan Soup Recipes for Winter

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By Holly Litchfield

Soup is the ultimate comfort food. It’s easy to make, filling and full of nutrition  thanks to the fact that it’s often made with   nutrient-dense vegetables, legumes, and other fiber-filled ingredients that combine to deliver appealing  textures  and great flavours. In addition, 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  makes you feel full 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. To add even more benefits to your bowl, garnish with detoxing coriander, omega-rich roasted pumpkin seeds, iodine rich seaweed sprinkles or sea salt, calcium rich sesame seeds or a dash of metabolism-kicking hot sauce.

With soup season on the way, why not enjoy at least of few of the 27 most scrumptious, nutritious and utterly delicious soups that the vegan world has to offer?

1. 7 Vegetable and ‘Cheese’ Soup

This soup is simply spiced, allowing the raw flavours of the vegetables to take centre stage – this silky blend is delicious, warming and perfect for those cold winter nights. The ‘cheesy’ taste comes entirely from vegan friendly and B-vitamin rich nutritional  yeast.

Get the recipe here.

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2. Curried Butternut Soup with Ginger

So rich and thick there’s simply no  need for cream! This dense soup is a tummy warmer, and an immunity-booster: the garlic staves off colds, the ginger improves circulation, and the coconut milk adds a sweet touch.

Get the recipe here.

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3. Avocado & Coconut Soup

Of all our vegan soup recipes, perhaps this is the most unusual. Thick, rich and ridiculously satisfying, you could say this is the ‘David Beckham’ of soups! Avocado and coconut make a surprisingly perfect match making this soup ‘hydrating and luscious’.

Get the recipe here.  

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4. Samosa Soup

With all the workings of those sultry Indian flavours you can satisfy your takeaway cravings with this delicious and simple soup. It’s packed with all the flavours and veggies you would find in one of those tasty Indian pastries!

Get the recipe here.  

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5. White Bean Chilli with Jalapeno Bulgar

If you prefer a little heat to your meals then this recipe will be right up your street! More of a stew in consistency, this dish is both tasty and filling. With a total prep and cook time of just under 30 minutes, this delicious concoction of ingredients is perfect for those rushed winter nights.

Get the recipe here.

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6. Black Bean Soup with Roasted Jalapeno Salsa

The combination of the soup and salsa adds just the right amount of heat and acidity, complementing the opposing flavours. 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.    

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7. Parsnip & Split Pea

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.

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8. Creamy Miso Soup with Mushrooms

Protein-packed and super tasty, miso has a list of nutritional benefits that you can’t afford to be missing from your diet. High in antioxidants and with the ability to strengthen your immune system thanks to the fermentation process, this delicious soup will satisfy your tastebuds while it works wonders on your interior.

Get the recipe here.    

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9. Spiced Red lentil with Tomato & Kale

The perfect amount of spice and an abundance of textures make this soup a winter winner. All made in a single pot, lentils are added for that extra hit of protein and to keep you feeling fuller for longer.

Get the recipe here.  

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10. Vegan Copycat Campbell’s Mushroom

This soup is so rich, sweet and creamy, you’ll be amazed it didn’t come from that iconic can! It’s surprisingly healthy, too: coconut milk contains lauric acid,  antimicrobial lipids and capric acid, which have  antibacterial, antifungal and antiviral properties. The body converts lauric acid into monolaurin, which may fight the viruses and bacteria that cause herpes, and influenza.

Get the recipe here.  

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11. Pumpkin Soup with Dark Chocolate Shavings

Get your chocolate fix in a very healthy (and slightly unusual) way!  This soup is perfectly sweet but slightly spicy; rich, creamy and unbelievably low in calories: just 42 calories per generous serving.

Find the recipe here.

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12. Chipotle Fall Soup

Butternut squash, pumpkin and roasted sweet potato with spicy Mexican chipotle are just some of the flavours combined to create this spicy, cosy bowl. Topped with crouton-like tofu cubes, this recipe  is guaranteed to fill you right up!

Get the recipe here.

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13. Black Bean, Sweet Potato & Red 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.  

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14. Mushroom Barley Soup

A scrumptious Eastern European classic! Barley is a wholegrain food that provides vital sources of vitamins and dietary fibres, combined with a rich mushroom flavour and creamy consistency, enjoy this soup on its own or with some oven baked whole-wheat bread.

Get the recipe here.

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15. Dr Fuhrman’s Anti-Cancer Cruciferous Veggie Soup

The Blender Babes say: “When we first read his book, Eat to Live – we couldn’t WAIT to try Dr. Fuhrman’s high cruciferous vegetable stew recipe. It contains lots of cancer fighting vegetables we ALL need to be eating more of! This vegetable stew is quite savory along with being super healthy. This stew recipe smells good cooking and it makes plenty, so you can share with your neighbors too because sharing is caring! Otherwise we recommend reducing by half.”

Get the recipe here.

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16. Creamy Kale with Roasted Chickpeas

This creamy kale soup is infused with a rich cashew cream and finished with deliciously crunchy cayenne pepper roasted chickpeas. Sounds amazing right?

Get the recipe here:

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17. Carrot and Coriander

A popular choice for soup lovers, carrot and coriander make for the perfect winter-warming dish. There are loads of recipes available for this soup 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:

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18. Simple Broccoli Soup

This recipe is as easy as it is healthy and tasty! Just whip together these 5 ingredients for a quick lunch. Personally, I would add a bit of soya cream, but that’s just me…

Get the recipe  here:

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19. Roasted Red Pepper Soup

The inclusion of almond milk helps to sweeten up the smokiness of the vitamin-C rich roasted peppers, leaving you to indulge in a balanced, flavourful recipe that you are sure to create again and again.

Get the recipe here:

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20. Thai Corn Soup

This recipe is super versatile. Thai corn soup can be served warmed or chilled depending on yours and your diner’s preference and you are free to mix up the ingredients as you so wish. The key, of course, is the broth!

Get the recipe here:

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21. Raw Cauliflower Crème Soup

Are you on a raw diet? You can still eat soup! This is an unusual mix of almonds and cauliflower and one we had to trial out of pure curiosity! Full of earthy flavours, thick and creamy in texture – It really does work!

Get the recipe here:  

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22. Vegetable 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 a comfort food. Add more vegetables/noodles if you so wish and enjoy this recipe with  some chopsticks!

Get the recipe here:

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23. 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 one, though! Make sure the tortillas you use are organic; otherwise, they are very likely to contain GMO corn. Bonus: this soup is packed with cilantro, a powerful cleansing agent.

Get the recipe  here:

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24. Proper Eastern European Borscht

Our Editor has Ukranian 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:

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25. Fully Loaded Baked Potato Soup

Ok, so this one is NOT one of those low cal soups that will make you lose weight, and unlike the other recipes above, you may want to think twice about having second and third helpings of this if you’re trying to drop some kilos. But if you’re after some tasty, filing comfort food, well, you can’t do much better!

Get the recipe here:

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26. Creamy Cauliflower Soup with Rosemary

Simple to make 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.

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27. Not Your Mom’s Chicken Noodle Soup

Chicken noodle is the King of Soups. Around practically since the time of moms, chicken soup  has even been legitimately studied as a possible cure for the common cold. This vegan version uses lots of the same ingredients as the classic, but the base is miso instead of chicken bones. There’s still the deliciousness of ginger, garlic and of course…the noodles!

Get the recipe here.

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28. Vegan Spicy Pumpkin & Carrot Soup

This 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 complimented by a warm and hearty mix of spices.

Get the recipe here.

29.  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.

30. Lemongrass Coconut Noodle Soup

This warming, Asian inspired broth is infused with garlic, lemongrass, ginger, 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 hardier thanks to the coconut milk, and it’s absolutely packed with nutrition.

Get the recipe here.



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