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Vegan food · 17 November 2022

The only 2 hearty plant-based soups you need in your life

It’s chilly outside, but you want to feel full and warm inside? Enter these two hearty plant-based soup formulas!

Making a hearty plant-based soup involves going beyond just the vegetables. If you want to stay fuller for longer, adding beans in the soup will increase protein and fibre, which will help with satiety (that satisfied post-meal feeling!). Adding a grain (either in the soup itself or bread to dunk in it) helps to make plant-based soups into satisfying meals.

Read on for the only two formulas you need for oil-free, wholefood soups that are both healthy and yummy!

The only 2 hearty-plant based soups you need to know how to make

(Note: this blog post contains affiliate links to products I genuinely like. They are all vegan-friendly to the best of my knowledge. If you click a button or a link and make a purchase, I may earn a commission at no cost to you. Thank you for supporting my work!)

Brothy soup

I like to share formulas rather than recipes, because I want to empower you to be able to throw plant-based meals together without having to follow a strict recipe / make sure you have all the ingredients.

We often make soup on a Wednesday, as that’s when we receive our Abel & Cole veggie box, and it enables us to use up any vegetables that were left from last week’s box. Anyhoo, the point is that you can make both of these soup formulas with what you’ve got!

Method

If you get a bit nervous about timings, you might want to chop your vegetables in advance. Most vegetables work in this kind of soup, but here are some ideas:

Cruciferous veggies*Greens*Other veggies
CauliflowerSpinachBell peppers
BroccoliRocket / arugulaCarrots
KaleSwiss chardPumpkin
Bok choyCollard greensCourgette / zucchini

* Some vegetables can be classified both as greens and cruciferous veggies… No matter which box you put them in, they’re all good for you!

Pssst, did you know that chopping garlic 15 minutes before using it helps to activate its anti-cancer properties? Requires a bit of organisation, but it’s good to know!

Start by cooking some celery and carrot in a little bit of water. If you’re a heathen who likes onion, this is when you’d use it too.

I’ve been reading Your Body In Balance, so I’m trying to reduce my oil consumption. And to be honest, you can’t really taste the difference with the end product, hence why I advocate for cooking the veggies in a bit of water rather than oil.

Le Creuset cast iron casserole dish

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Abel & Cole organic veggie box

Get it here

Your Body In Balance by Dr Neal Barnard

find it here

Then add the rest of your vegetables, including the garlic. Add a can of chopped tomatoes (optional, but it helps the soup feel more filling!), some beans and a grain and cover with boiling water. If you use canned beans, they’re pretty much ready instantly, so there isn’t much of a lead time. If you’re using dried beans, follow the instructions on the packet! Dried red lentils cook quite quickly, in around 15 minutes.

Regarding grains, the best one to use in soups in my opinion is pearl barley. But it takes an hour to cook, so it isn’t really an option if you need to throw together a speedy weeknight dinner! (Though if you work from home, you could chop everything on your lunch break and have it cook on low during the afternoon.)

You could also use:

  • Whole-wheat pasta
  • Quinoa
  • Rice noodles
  • … or anything you have in your cupboards really!

Add your greens at the end, as they will wilt into nothingness otherwise!

Examples

MinestroneAsian-inspired soup
BeansChickpeasSilken tofu
Cruciferous veggiesCauliflowerBroccoli
GreensSpinachKale
Other veggiesCarrot + chopped tomatoesMushrooms + seaweed
Herbs and spicesRosemary + garlicChili flakes + ginger
Whole grainsPearl barleyWholegrain rice noodles
Daily Dozen servings77
The only 2 hearty-plant based soups you need to know how to make

Blended soup

For this second soup formula, we’re going for a creamy blended consistency – without the cream! By focusing on wholefood plant-based ingredients and skipping dairy or vegan cream alternatives, we’re reducing the saturated fat and keeping the soup both satiating and healthy.

Method

So how do we make a creamy soup without cream? Enter two secret weapons: cashew nuts and butter beans!

To make them easier to blend, I’d recommend soaking the cashews overnight. If you haven’t done that, you can also soak them in boiling water for 15 minutes.

If you’re using dried butter beans, you’ll want to soak them for 8 hours or overnight. If you’re using canned butter beans, they’re already ready to go!

Now if you’ve read all the way through, you might be wondering how do we roast veggies without oil? Here’s a gratuitous Happy Pear video about oil-free cooking, because I love their accent:

https://www.youtube.com/watch?v=FzsTo8qI3K4&ab_channel=TheHappyPear

But essentially the secret is to either use baking parchment paper or a silicone baking mat. Alternatively, you could grill your veggies to give them that nice “caramelised” taste.

Then the choice is yours: you can use a stick blender and cook the soup in a pan, or just blend it all up in a blender. I believe some Vitamix blenders can even cook soup!

Examples

Pumpkin soupRed pepper and tomato
BeansButter beansButter beans
Cruciferous veggiesBaked cauliflowerBaked cauliflower
Other veggiesBaked pumpkinGrilled red pepper + chopped tomatoes
NutsCashew nutsCashew nuts
Herbs and spicesCurry powder / turmeric + gingerFresh basil / dried Italian herb mix
Whole grainsRye breadSourdough bread (doesn’t “count” as a Daily Dozen food, but it’s tasty!)
Daily Dozen servings66

Le Creuset cast iron frying pan

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Vitamix power blender

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Bosch hand mixer

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This was all about hearty plant-based soups

You may also like:

  • Looking for vegan soups to buy? Here’s your list!
  • Keep the munchies at bay with these 6 hearty vegan breakfast ideas

Posted By: Jessica Goodenough · In: Vegan food

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About Jessica Goodenough

I'm not a regular mum, I'm a vegan mum 😉
Helping you live your best plant-based life 🌱
All welcome - no vegan police here! 💚
Learn more about me here.

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Hi I'm Jessica! Welcome to my blog, where you can find vegan lifestyle inspiration to help you live your best plant-based life!

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In a rush, but don't want to be hungry by 10:30? H In a rush, but don't want to be hungry by 10:30? Here's the solution! ✨

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I've been experimenting with smoothies for a while I've been experimenting with smoothies for a while and I've finally found the magic formula... 👇

So here it is:
🫘 Half a can of butter beans, drained and rinsed (trust me you can't taste them, but they're oh so good for you)
🫐 Half a cup of frozen berries (doesn't matter what type, but choose organic if you can)
🍌 A ripe banana
🥬 A good handful of leafy greens (spinach, etc.)
🥄 A tablespoon of ground flaxseed
(🥜 Optional: a tablespoon of peanut butter - if you want it creamier or are trying to get more calories in)
🫗 A cup of water (about 250 mL) - feel free to experiment with this last one until you get the consistency you like

I came up with this because I couldn't find a protein powder that I liked and that didn't make the texture go all wrong... 🤢

Also because I believe whole foods are the way to go! 🌱 ... Well about 80% of the time. 😉

I make mine two at a time in my @nutribullet as it comes with two cups - that way tomorrow's breakfast is covered! 💡

If you've read this far, make sure you follow me for more quick plant-based breakfast ideas (coming tomorrow)! And have a lovely day. 😘

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Just my 2 cents after 7 years of doing this. 🌱✨😘 Resources 👇

✅ You can find the Daily Dozen app both on Android and iPhone - it's a super easy way of ensuring you're eating nutritious foods, without counting calories or any other faffy way of tracking food (it's all evidence-based, by the team behind @nutrition_facts_org). 📲

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Focus on what you already have and who you already are. Because:
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Happy Valentines Day from my new hair and me to yo Happy Valentines Day from my new hair and me to you! 😘👇 Quick intro if you're new here:

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👨‍👩‍👦‍👦 I have two little boys and I work as a green spaces development officer in Oxford in the UK.

🌱 I've been vegan for more than 7 years now, so I'm using Instagram and my blog (jessicagoodenough.com) to share vegan food, home and fashion tips.

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