Three Easy Whole Food Plant Based Soup Recipes

Written by on in Recipes

These three healthy and easy soups are great to enjoy on a cold day! Check out the video below, or click the links to jump to each recipe:

Roasted Tomato Soup

Bowl of tomato soup

3 servings

Ingredients

  • 14-16 large tomatoes, halved or quartered
  • 1 large onion, quartered
  • 7 garlic cloves
  • 3 to 6 dates
  • ½ to 1 cup low sodium vegetable broth
  • 2 to 3 teaspoons dried basil (or small handful of fresh)

Directions

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Spread the tomatoes out on one or two parchment-lined baking sheets. To avoid a mess, use enough parchment to contain the liquid that will come out of the tomatoes.
  3. Lay the onions and garlic around the pan on top of the tomatoes.
  4. Bake for about 40 minutes or until tomatoes start to caramelize.
  5. Meanwhile soak the dates in the vegetable broth (use more or less depending on how thin you want your soup).
  6. When the tomatoes, onions, and garlic are out of the oven, allow them to sit until cool enough to carefully transfer to a high powered blender.*
  7. Add the broth, dates, and basil to the blender. Blend until smooth, about 30 to 60 seconds.

Notes:

*You can use a regular blender, but you may need to blend for a longer period of time, and the end result may not be as silky smooth.

Cream of Mushroom Soup

Bowl of cream of mushroom soup

3 to 4 servings

Ingredients

  • 8 ounces mushrooms (cremini or white button), chopped or sliced
  • 4 to 5 large garlic cloves, minced
  • 1 large onion, diced
  • 7 ounces (about 2½ cups) cauliflower, roughly chopped
  • 15 ounce can low sodium great northern beans, drained and rinsed
  • 2 cups low sodium vegetable broth
  • 1 cup unsweetened plant-based milk
  • 1 to 2 teaspoons salt substitute (or salt to taste)
  • black pepper to taste
  • Optional: 1 tablespoon nutritional yeast

Directions

  1. Add mushrooms to a large pot, preheated over medium-high heat.
  2. Cook undisturbed for about 5 minutes, or until the mushrooms start to shrink and liquid starts coming out.
  3. Continue cooking for about another 5 minutes, stirring occasionally, until all but about a tablespoon of the liquid has evaporated.
  4. Transfer the mushrooms to a bowl and set aside for later. Leave any remaining liquid in the pot for the next step.
  5. Add the onions to the pot with the remaining mushroom broth, and sauté for about 5 minutes or until the onions become translucent and start to brown. Add splashes of your vegetable broth as needed to prevent sticking and to deglaze the pot.
  6. Add the garlic, and cook another minute.
  7. Add the cauliflower, beans, and remaining broth to the pot. Cover and bring to a boil, then cook for about 15 minutes or until the cauliflower is soft.
  8. Remove the pot from the heat and add the plant-based milk, salt substitute, black pepper, and nutritional yeast (if using).
  9. Using an immersion blender, blend until everything is smooth and creamy.
  10. Add the mushrooms back into the pot, stir to combine, and simmer for a few minutes to thicken, if needed, and allow the flavors to come together.

Vegan “Chicken” Noodle Soup

Bowl of vegan chicken noodle soup

3 to 4 servings

Ingredients

  • 1 large onion, diced
  • 4 large garlic cloves, minced
  • 3 large carrots, diced
  • 2 celery ribs, diced
  • 3 cups chickpeas OR 1 cup dried soy curls, broken into small pieces
  • 1 tablespoon dried thyme
  • 1 tablespoon dried parsley
  • 1 teaspoon dried sage
  • 1 teaspoon dried crushed rosemary
  • 1 teaspoon turmeric
  • ½ teaspoon granulated garlic
  • ½ teaspoon granulated onion
  • ¼ teaspoon black pepper (or to taste)
  • 1 teaspoon salt substitute (or salt to taste)
  • 1 bay leaf
  • Optional: 1 tablespoon nutritional yeast
  • 32 ounces vegetable broth
  • 2 to 3 cups water
  • 1 brick of Lotus Foods brown rice and millet ramen (or other noodles), broken into small pieces

Directions

  1. Add onion to a large, pot or Dutch oven preheated on medium-high heat. Cook undisturbed for about 3 or 4 minutes.
  2. Add a splash of broth or water to deglaze the pan, then continue cooking a few more minutes until the onions start to brown, adding more liquid as needed to prevent sticking.
  3. Add the garlic and cook another minute.
  4. Add the carrots, celery, all the spices (and nutritional yeast if using), 32 ounces of broth, and your chickpeas or soy curls. If using soy curls add an additional 2 cups of water. Cover and bring to a boil.
  5. Once the soup is boiling, reduce the heat and simmer at least 15 minutes to fully cook the vegetables, but the longer it cooks, the better the flavor.
  6. About 10 minutes before serving, add the noodles and cook until the noodles are soft. The time will vary depending on the type of noodles you choose.*
  7. Once the noodles are done cooking, the soup is ready to enjoy.

Notes:

*The noodles will absorb liquid, so feel free to add more liquid as needed if you like your soup with more broth. Or you can cook your noodles separately and add just before serving.