Vegan Souping Recipes To Kickstart Your System

Need a bit of a detox – but love eating? Try these vegan souping recipes! They’ll fill you up – and clean you out

By Lora O’Brien

There’s a new trend sweeping across the land of healthy eating, and it’s even been Gwyneth Paltrow approved. It’s easy to do, delicious, and perfect for winter. Welcome to the world of vegan souping!

Much like a juice cleanse, souping cleanses, heals and nourishes your body, but it’s way lower in sugar and provides the steaming hot goodness your body craves in colder weather. And unlike juices, which are typically sucked back pretty fast, soups are eaten at a much slower pace, giving you a sense of fullness and having eaten something substantial, and guess what? Many soups are actually lower in calories than some juices, making them the perfect weight loss solution.

Souping Recipes FAQs

What makes a soup perfect for ‘souping’?

The consistency of your soup is vital when taking part in a soup cleanse. It can fall on the creamy spectrum, or be more liquid based like a broth, but one thing it should never be is solid enough to require your digestive system to work overtime – the idea here is to give your tum tum a break! At the same time, the soup should be filling enough to ensure you’re never feeling hungry.

Why is a souping cleanse different than juicing?

I’ve done a juice cleanse before, and yes, I survived and felt refreshed and lighter, but when the juice fasting came to an end, I was ravenous! A soup cleanse doesn’t leave you counting down the hours until your cleanse ends; the soup you’ll be eating will be filled with more easily digested nutrients and fuelling ingredients that won’t leave you hungry.

How do I get started?  

Start each day with 16-ounces of room temperature water with lemon to flush out toxins, then prepare your body for the day with hot broth such as miso, which is packed with enzymes and protein, or some vegan bone broth.

How long do I need to do this for?

It depends on which cleanse you choose. The author behind Soupelina’s Soup Cleanse by  Elina Fuhrman recommends three types of cleanses:

  • 24-Hour Raw Reset Cleanse:  This is a fiber-heavy cleanse that lasts 24 hours. It’s designed to recharge your body in a short space of time, and is perfect for anyone who needs a quick refresh, or who realistically doesn’t think they’ll survive a cleanse that lasts any longer. On this cleanse you’ll have 5 raw soups a day.
  • 3-Day Boost Cleanse:  The next step ia a 3-day cleanse, and this one is designed to really strengthen your digestive system, create healthy tissue and help to aid your body’s natural ability to flush out toxins.
  • 5-Day Soup Cleanse:  If you’re a pro when it comes to the world of cleansing, this is the cleanse you’ll benefit from most. Not only will this cleanse aid in weight loss, it will also reduce headaches and fatigue if these are something that you suffer from in a modern world. On both a 3-day and 5-day cleanse, you’ll have three soups a day; breakfast, lunch and dinner, plus two light broths for snacks in between to sustain you.

What else can I eat?

The whole reasoning behind a cleanse of any type is to give your body a break from the grind of digesting, whilst allowing your body to absorb loads of nutrients – without the hard work that goes with it. Whilst on a soup cleanse, you’ll be eating basically, well, nothing but soup – and that means giving up all caffeine, sugar, alcohol and processed foods.    Whether you cleanse for 1, 3 or 5 days, you should only consume the soups and broths – but you can snack on pumpkin seeds, almonds, cucumbers and celery if you really feel the need.

Detoxing Souping Recipes

1. Broccoli & Red Lentil Detox Soup

Not only in this soup recipe great for its detoxing properties, it will also give your skin a wonderful glow thanks to the boost of antioxidants and anti-inflammatory ingredients such as broccoli, turmeric and garlic that keep it nice and healthy. If this one feels a bit thick, feel free to add some water, vegan ‘bone’ broth or miso to thin it out.

Get the recipe here.

vegan lentil soup

2. Roasted Cauliflower & Garlic Soup

This recipe is wonderfully creamy, and will really leave you feeling both nourished and fuelled with its tasty ingredients. Cauliflower and coconut cream lend the soup a thicker consistency, whilst carrot, celery and yellow onion add lots of flavour.

Get the recipe here.

cauliflower soup vegan

3. Cabbage Soup

This soup somewhat straddles the line between a broth and a stew with its consistency, but it’s packing some serious flavour and goodness. You won’t even feel like you’re on a detox whilst you’re sippin’ spoonfuls of this glorious recipe. Tip: to help digestion, add 1/4c of extra water, and chop the veggies super-fine.

Get the recipe here.

vegan soups

4. Beet Detox Soup

First of all, the scarlet hue of this soup is truly gorgeous, and gives an appetizing colour you can only get from using beets. But beets also act as a powerful blood purifier and cancer preventer. Prepare to flood your body with goodness!

souping recipes

5. Vegan Radish Soup Recipe

If Barbie were a soup, right? I mean, how pretty is this recipe? The wonderful pastel hue is from a mixture of watermelon radishes and beetroot, making it the perfect summer souping option (souping isn’t just for winter, y’know!) To keep this recipe easier on the digestion for your soup cleanse, just skip out on the crunchy garnishes.

Get the recipe here.

radish soup recipes

6. Gut-Healing Vegan Broth

Forget about bone broth – this vegan healing broth is packed with so many anti-inflammatories, vitamins and amino acids, it puts basic bone broth to shame. This could be a staple soup for your cleanse – have it for breakfast and sip on it throughout the day, or use it to thin out the other chunkier soups on this page.

Get the recipe here.

vegan bone broth recipe

7. Detox Miso Soup

This miso based veggie soup is going to keep you energized with the powers of parsley and asparagus, which will both help to cleanse your kidneys and urinary tract, whilst beetroot works to purify and strengthen your blood. Ginger adds a freshness of flavour, and along with miso, it helps to reduce stored environmental toxins like radiation, pesticides, cigarette smoke and air pollution.

Get the recipe here.

souping recipes

8. Red Lentil & Coconut Soup

This recipe has a great balance of both veggies and pulses. The coconut adds an exotic, Asian touch. And did I mention it will keep you full, pretty much all day long? Tip: soak the lentils for around 2-3 days to let them sprout; that way they’re way easier to digest!

Get the recipe here.

lentil coconut soup recipe

9. Roasted Butternut Squash Soup

Whilst butternut squash is the perfect base for a soup, but it’s also a really great source of vitamin A and beta carotene. This soup is also infused with a little apple cider vinegar, which is another really great aid for good digestion.

Get the recipe here.

10. Sweet Potato Detox Soup

This soup is packing a serious punch when it comes to both vitamin A and fiber! If you’re looking for a detox recipe you’ll enjoy eating, it really doesn’t get any better than anything with sweet potatoes, right?

Get the recipe here.

sweet potato soup recipe

11. Creamy Avocado, Arugula & Broccoli Soup

This soup can be enjoyed either hot or cold like a gazpacho. You can switch up the consistency depending on how you prefer it. Simply add a little water if you like a thinner consistency, and if the taste of arugula is a little bitter you can easily use spinach instead.

Get the recipe here.

12. Roasted Cauliflower & Split Pea Soup

This thicker soup is packed full of wonderfully rich and creamy ingredients, and will feel really wholesome, perfect for hitting the spot during a cleanse. The blend of cauliflower, split peas and coconut milk give it a silken texture, whilst garam masala and ginger give it a little bite.

Get the recipe here.

13. Five Spice Sweet Potato & Carrot Soup

The highly warming five spices in this recipe are perfect for winter. If you’re on a cleanse and looking to make your soup recipes as exciting as possible, try adding a bit of chili oil on top, as shown in the pic. Just a little tip: I’d recommend using fresh veg instead of frozen, as the author of the recipe suggests. If you like it hot, you’ll be happy to know this is one of the spiciest vegan souping recipes!

Get the recipe here.

souping recipes

14. Cleansing Detox Soup

This soup is brimming with goodness! Fresh lemon juice, fresh ginger, turmeric, cinnamon and a sprinkle of cayenne add lots of flavour, whilst leafy greens, broccoli, celery and carrots will nourish you. Tip: I know this one looks a bit like a stew, but simply add some extra water and Himalayan salt, then blend this a bit and voila! It’s perfect for your cleanse!

Get the recipe here.

vegan veggie soup recipe

15. Broccoli Detox Soup

When a recipe is green, you can be 100% certain that it’s loaded with vitamins and minerals, and this soup recipe doesn’t fail to deliver! There’s lots of green goodness, from the celery, the leafy greens and broccoli. This recipe is one of the healthiest souping recipes, since it’s packed with greens and garnished with lemon, toasted nuts and seeds.

Get the recipe here.

souping recipes

16. Tender & Spicy Green Soup

This is a really easy soup to make! It’s already packed with spinach and other nourishing ingredients, but if you want a little boost of flavour, you can add a bit of coconut cream, as seen in the image. Also makes the soup look even more appetizing!

Get the recipe here.

17. Kale & Lentil Soup

This recipe is rich with veggies that are a great aid when it comes to detoxing. The kale and lentils work super well together in this dish, which is one of the heartiest souping recipes. The kale cleanses and provides loads of vitamins while the lentils boost your fiber intake. Again, simply blend until everything is combined and smooth.

Get the recipe here.

18. No Chicken Soup

A chicken recipe minus the cruelty! This vegan version of chicken soup has all the wholesome goodness you’d expect of grannie’s version, but without any byproducts of animals. Made from basic ingredients, this recipe does require some planning, so perhaps make it ahead of your cleanse, and blend it down so it’s ready to go!

Get the recipe here.

19. Roasted Butternut Squash & Apple Soup

Looking for a refreshing take on a butternut squash soup recipe? This one will hit the spot! When combined with the sweetness of apples, butternuts take on a whole new dimension of tastiness. The combination of spices like cinnamon, nutmeg and red pepper flakes not only add flavour, but they all have wonderful cleansing effects, too.

Get the recipe here.

20. Creamy Vegan Arugula Soup

If you’re someone that struggles to eat their greens, recipes like this creamy arugula (aka rocket) soup are a great way to keep them exciting. Adding coconut milk with the potatoes makes it super creamy and rich, but don’t forget there’s lots of green goodness you’ll barely be able to detect!

Get the recipe here.

21. Spiced Squash Soup

Infusing your souping recipes with different spices will keep it exciting, whilst adding a real boost of flavour. The cumin, cinnamon and nutmeg all add a wonderful fragrance that goes well with the sweet butternut squash and carrots.

Get the recipe here.

22. Carrot & Rhubarb Soup

This may sound like one of the most exotic and time consuming of all the souping recipes, but it’s pretty much just about roasting the rhubarb and carrots and then blending with the other ingredients to form a thick, creamy soup.

Get the recipe here.

23. Creamy Cauliflower Soup with Rosemary

Want a creamily textured soup but not a fan of the coconut cream? The rich texture in this recipe comes from blending the cauliflower – and that’s it! Rosemary and other herbs contribute to making this soup a fragrant pleasure in a bowl.

Get the recipe here.

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

A recipe that not only works to detox the body, but also has lots of cancer fighting vegetables? Sign. Us. Up! This vegetable soup recipe is packed full of goodness that will sustain you for the day whilst also healing your body from the inside out.

Get the recipe here.

25. Glowing Greens Soup

A green soup that’s…yellow? Yep! That’s because when you throw turmeric into the mix it turns everything a wonderful golden hue. This soup recipe has a dose of healthy fats from the avocado, a detoxing blend of greens from the spinach, and some complex carbs from the sweet potato.

Get the recipe here.

26. Chilled Pea Cucumber Soup

Summer is a great time to do a soup cleanse – especially since there are lighter soup recipes, like this one, which can be served hot or cold. This is one of the best souping recipes for the warmer weather, yet it’s super filling and is absolutely packed with protein, to boot.

Get the recipe here.

Main image: Kale detox soup. Get the recipe here.

Lora O'Brien
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