What is more comforting than a warm bowl of soup when the weather begins to change? There is something deeply satisfying about cooking up a batch of soup. It just feels good, doesn’t it? And soup is SO good for our bodies! Packed full of nutrients, these delicious soups are restorative and healing.
Four Plant-Based Soup Recipes to Fire Up Your Fall Kitchen
A pot of soup on the stove is a promise. It says you’ll be warm, you’ll be cozy, you’ll be full and satisfied. These plant-based soup recipes transform the everyday vegetables in your crisper into a meal you can eat all week long.
A satisfying, stick-to-your-ribs soup doesn’t include meat. These recipes use additions like beans, pasta, potatoes, and mushrooms to make hearty soups that won’t weigh you down.
Thick and Hearty Black Bean Stew
This black bean stew is simple to throw together and is very versatile. Eat it by itself, or on top of steamed greens, a baked potato, or your favorite whole grain.
Best yet, this soup packs a nutrient punch with its black beans. The health benefits of black beans include maintaining healthy bones, lowering blood pressure, managing diabetes, and warding off heart disease.
- 3 cans black beans, rinsed and drained (or 6 cups home-cooked black beans)
- 3 celery stalks, chopped
- 1 large onion, chopped
- 1 medium red bell pepper, chopped
- 1 jalapeño pepper, seeded and chopped
- 4 garlic cloves, minced
- 2 cans diced tomatoes* (or 4 cups chopped fresh tomatoes)
- 3 tsp ground cumin
- 1 1/2 tsp ground coriander
- 1/4 tsp black pepper
- 1 juiced lime
- 1/2 cup cilantro, chopped
- 1/2 cup green onion, diced
- Mash one can (or 2 cups) beans. Set aside.
- In a large saucepan, sauté the celery, onion, red pepper, jalapeño, and garlic until tender. (Do not sauté in oil - use 1 Tbsp water, and add more as needed)
- Add beans (including mashed), tomatoes, and spices. Simmer for 15 minutes.
- Stir in lime juice and cilantro. Top with green onion when serving.
Spicy Veggie Ramen
Hungry for something savory and satisfying? You can have this spicy and filling soup ready to eat in a short time! Chock full of vegetables, this nutrient-dense soup will also help you get your vitamins and other nutritional needs.
Mushrooms are the secret star of this ramen! They are a rich, low calorie source of fiber, protein, and antioxidants. Mushrooms not only provide you with B vitamins such as niacin and riboflavin, but are also excellent sources of three essential antioxidants, glutathione, ergothioneine, and selenium.
- 2 cloves garlic, chopped
- 3" thumb ginger approximately 2 tbsp
- 1/2 medium onion, sliced
- 2 cups low-sodium vegetable broth plus extra for sauté
- 1 tbsp soy sauce
- 4 oz mushroom any variety, sliced
- 2 tsp white or yellow miso
- 2 oz dry ramen noodles
- 2 green onions, sliced
- 1 tbsp sriracha, or to your taste
- 1 head bok choy with leaves separated
- 1/2 medium carrot or about 1/4 cup grated carrot
- 1 tbsp tomato paste, optional
- In a pan heat 1 tbsp of veggie broth and sauté the onion and garlic for 3 minutes.
- Add the mushrooms and additional broth as needed. Sauté for 5 more minutes until onions and mushrooms start to carmelize.
- Add the ginger, broth, soy sauce, miso, green onions, and sriracha. Cook for 1 minutes. If using the tomato paste, add it now.
- Cook the ramen noodles according to the package.
- Meanwhile, add the bok choy to the soup and let the bok choy wilt.
- Once noodles are cooked, drain them and place the noodles in a bowl. Pour the soup over the noodles and top with grated carrots and enjoy!
3 Bean Chili
Cold weather seems to call out for something warm, and nothing beats a hot bowl of chili on a winter day. Whether you like it spicy or mild, packed with vegetables or rich with beans, chili is a versatile dish that can accommodate all sorts of tastes and preferences.
This 3 bean chili is packed with fiber and iron and will knock your socks off with taste. You can always add more chili powder or green chilis if you want more kick.
A chili featuring a variety of nutrient-dense beans is an easy recipe to whip up when the temperatures dip into sweater weather. And while you can feature just about any bean in a chili, this recipe calls on three of our favorites: pinto, kidney, and black beans.
- 1/4 cup vegetable broth, low-sodium
- 3 cups onion
- 6 cloves garlic
- 1 green bell pepper
- 1 red bell pepper
- 1 tbsp chili powder
- 2 tbsp ground cumin
- 1/4 tsp oregano
- 1 1/2 tsp sweet paprika
- 3 cups pinto beans (cooked)
- 3 cups red kidney beans (cooked)
- 3 cups black beans (cooked)
- 3 cups canned diced tomatoes, low-sodium
- 1/2 cup tomato paste
- 1/2 cup canned green chili
- 2 cups water
- 1/2 tsp ground black pepper
- In a large saucepan over medium heat, heat up the vegetable broth. Add the onion, green and red bell pepper, and garlic. Sauté, stirring until the onions are soft, 5 to 7 minutes.
- Add the seasonings, all beans, diced tomatoes, tomato, green chilis, and water.
- Bring to a boil, reduce heat and simmer for 30 to 40 minutes.
- Serve in bowls.
Curry Vegetable Soup
This soup is a curry delight which will warm you up on those cooler days that are right around the corner.
This soup is gluten, dairy, and sugar-free. Made using plant-based ingredients, and is filled with great nutrients, and vitamins to keep your body fueled, well functioning, and energized!
Did you know that broccoli is one of the world’s healthiest foods? It provides lots of fiber, vitamin C, vitamin K, iron, and potassium. It also contains one of the highest concentrations of plant-based protein of any vegetable.
- 2 large carrots, chopped or sliced
- 2 large celery stalks, chopped
- 1 medium onion, chopped
- 1 large sweet potato, chopped
- 2 stems broccoli, peeled and sliced
- 1 cup green beans, cut into 1" pieces
- 2 medium zucchini, sliced
- 1 tsp dried oregano
- 1 1/2 tsp dried basil
- 1/2 tsp ground black pepper
- 1 tbsp curry powder, to taste
- 2 tbsp maple syrup
- 4 cups low-sodium vegetable broth
- 1/2 cup cooked chickpeas
- In a large pot, heat 1/4 cup of vegetable broth on medium-high heat and add carrots, celery, onion and sauté for 5 minutes.
- Add sweet potato and broccoli stems and sauté for another 5 minutes.
- Add oregano, basil, black pepper, curry powder and stir for one minute.
- Add the vegetable broth, maple syrup, green beans, zucchini, and chickpeas. Bring the soup to a gentle boil and then reduce heat to simmer.
- Simmer for 20 minutes or until the potatoes are tender.