Fun fact: I didn’t grow up eating much soup. My dad didn’t think soup counted as a real meal. In his mind, it was too light and he preferred a meal of meat & potatoes (we are quite German). My mom would occasionally heat up Campbell’s Chicken Noodle when we were sick, and we always had our traditional matzo ball soup, but that was about it.
So when I started cooking for myself, I kind of avoided soup too. But something kept nagging at me that I needed to give it a try again.
After making 17+ variations of plant-based soup recipes, I can now say I’m a soup fenatic. I make a big pot of one of these nearly every week in the fall and winter. The difference is that mine are hearty. Lentils, beans, chickpeas, tofu, gnocchi. They not only taste good, but make you feel good (and full!). These are the soups that would have changed my dad’s mind…I really need to drop him off some.
Common Questions about Vegan Soup
How do you make vegan soup creamy without cream?
Blend part of the soup. It’s my favorite trick! In my Tuscan Chickpea Soup, I blend about half the pot so the chickpeas turn silky but some stay whole for texture. A splash of coconut milk at the end makes it even richer. Cashews, white beans, and potatoes work great too for a creamier soup. (FYI don’t blend potatoes too much or they get gummy).
How do you add protein to vegan soup?
There are lots of ways! Beans, lentils, and chickpeas are the easiest way. My Lentil Barley Soup gets protein from lentils plus chewy barley that makes it more hearty. Chickpeas are another favorite for me.
What makes a vegan soup more filling?
The trick is making sure there’s enough protein and fiber. Lentils, beans, and whole grains may help you stay full longer than a broth-only soup. Gnocchi and potatoes help too.
Can you freeze vegan soup?
Most bean and lentil soups freeze really well for up to 3 months. My Lentil Barley Soup is a great one to batch cook and freeze. Skip freezing soups with gnocchi or pasta, though. They get soft and mushy when thawed.
Are vegan soups healthy?
Yes, they sure can be! Soups full of beans, lentils, and veggies are packed with fiber and nutrients. Eating more plants may support heart health and help with blood sugar balance. For a lighter option, use lite coconut milk or cashew cream and buy low-sodium vegetable broth.
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Tuscan Chickpea Soup
This creamy Tuscan chickpea soup is one of those recipes I can make again and again. It also goes viral on my page every year! I love the combination of hearty chickpeas, sun-dried tomatoes, and fresh herbs. It’s quick, dairy-free, and still wonderfully creamy.
Creamy Mushroom White Bean Soup with Garlic Parmesan Croutons
I love how creamy and comforting this soup is without needing heavy cream. The white beans make it silky and filling, while the browned mushrooms and crispy garlic parmesan croutons make it extra delicious.
This is one of those soups I want to curl up with on a cold evening. I love the combination of savory mushrooms, tender orzo, garlic, and creamy broth. It’s comforting, filling, and perfect for an easy weeknight dinner.
I love making this soup when I’m craving something warm, wholesome, and nourishing. It’s packed with colorful veggies and black-eyed peas, making it such a comforting way to start the New Year feeling refreshed.
I love how warm and comforting this udon soup is, especially on colder days. The red curry broth is full of flavor, with shiitake mushrooms, bok choy, and carrots adding plenty of texture. Best of all, it comes together in less than 30 minutes.
This is one of my go-to soups when I want something delicious without spending much time in the kitchen. I love the flavorful miso broth with the crispy-chewy vegetable dumplings. The fact that it’s ready in just 15 minutes makes it even better.
This is one of my favorite cozy soups for colder days. The roasted cauliflower and potato make it incredibly creamy without any dairy, and I love adding crispy chickpeas on top for a little crunch.
This is one of my favorite ways to enjoy black beans because it’s hearty and packed with flavor. I love the combination of fresh lime, warm spices, veggies, and a little heat from the jalapeño. Adding avocado and my favorite toppings makes it even better.
I love the combination of soft, pillowy gnocchi and creamy tomato broth in this soup. The fire-roasted tomatoes add plenty of flavor, while fresh basil gives it a nice finishing touch. It’s simple, cozy, and perfect when I’m craving an easy comfort meal.
I love this soup when I’m craving something light, cozy, and nourishing. It reminds me of classic chicken noodle soup, but the chickpeas make it a delicious plant-based option. It’s simple, comforting, and perfect for a cozy meal.
I love how hearty and nourishing this lentil barley soup is. The fire-roasted tomatoes and savory mushrooms add so much flavor to the lentils and barley. It’s exactly the kind of cozy soup I want during the colder months.
This is such an easy and comforting soup when I’m craving something creamy. I love that it’s completely dairy-free and doesn’t require any blending or cashews. Even better, it’s made in one pot and ready in less than 30 minutes.
I love how hearty and nourishing this golden lentil soup feels. The lentils, carrots, ginger, and coconut milk make it creamy, flavorful, and satisfying. It’s the kind of cozy bowl I love enjoying on a chilly day.
I love this soup when I want something creamy, flavorful, and filling. The Thai curry, veggies, rice noodles, and tofu make every bowl satisfying. It’s an easy plant-based dinner that feels a little more special than the usual weeknight meal.
This soup combines two things I love: creamy tomato soup and hearty ravioli. The roasted tomatoes, rosemary, and coconut milk give the broth a rich, velvety texture. It’s such a cozy meal when I’m craving something warm and comforting.
I love how this soup manages to be both cozy and refreshing. The white beans make it hearty, while the lemon and rosemary add a fresh, bright flavor. It’s a simple combination that makes such a comforting bowl of soup.
I love how creamy and comforting this potato kale soup is. The potatoes and tender leeks make it hearty, while the kale adds a fresh touch. It’s a cozy bowl I’d happily make on a chilly evening.
Hey there! I'm Allie Petersen, a plant-based recipe creator, Physician Associate (PA-C), and health coach. My top goal is to create a welcoming community for you to enjoy more plants WITHOUT feeling pressure to go completely vegetarian or vegan. Hope you enjoy these recipes and please leave me a comment or send an e-mail with questions!
With love,
Allie
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