Although there’s something undeniably satisfying about a big bowl of warm soup in the dead of winter, as far as we’re concerned, every season is soup season. But whether it's the early fall or the height of spring, the same-old recipes get boring fast. And while you might think super-fun soups require loads of cream and chunky beef, there are plenty of easy vegan soup recipes that get the job done without any of that.
Yep, there's so much more to soup than beef barley or chicken noodle. Between the hearty root vegetables, perfectly-cooked lentils and beans, and umami-rich tomato or mushroom broths, veggie-based soups are where. it’s. at.
The options are pretty much endless: You can puree butternut squash or sweet potato with coconut milk for something thick and creamy or serve up a greens-studded mushroom broth with herbs and plant-based protein. You can pack your soup with hearty whole grains or legumes, or stick to just veggies. As long as your kitchen is stocked with herbs, spices, and other seasonings, your soup will never fall short on flavor.
BTW, experts rank the flexitarian diet—eating mostly plant foods without making animal foods off-limits—as one of the healthiest and most sustainable eating patterns out there. So even if you’re not a vegan or vegetarian, slurping down more plant-based soups will do both your body and the planet good.
Whether you're a carnivore looking to plantify your plate (er, bowl) or a seasoned vegan in search of something new, whip up one of these vegan soup recipes and get ready to feel oh-so-satisfied.
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1
Toasted Coconut Butternut Squash Soup
If you’re tired of the same old squash soup, this one shakes things up with a simple twist. Coconut almond milk in the broth and a little toasted coconut as a topping add sweetness and a little bit of fat.
Per serving: 169 calories, 8 g fat (1 g saturated), 258 mg sodium, 25 g carbs, 11 g sugar, 4 g fiber, 3 g protein
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2
Cozy Lentil Soup
Fire-roasted tomatoes and tarragon give this soup just the little extra somethin'-somethin' it needs.
Per serving: 129 calories, 6 g fat (1 g saturated), 185 mg sodium, 17 g carbs, 5 g sugar, 5 g fiber, 4 g protein
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3
Creamy Zanzibar Carrot-Tomato Soup
Don’t let the term "creamy" fool you—this dairy-free soup gets its indulgent texture from almond butter and coconut milk. In other words, it's chock full of plant-based vegan goodness.
Per serving: 219 calories, 14 g fat (6.5 g saturated), 22 g carbs, 4 g sugar, 867 mg sodium, 3 g fiber, 4 g protein
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4
Vegan Broccoli Cheese Soup
Cashews give this comfort food classic a heart-healthy source of creaminess, while packing extra fiber, unsaturated fats, and protein.
Per serving: 280 calories, 19 g fat (3.5 g saturated), 20 g carbs, 3 g sugar, 732 mg sodium, 4 g fiber, 11 g protein
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5
Roasted Fennel & Potato Soup
There’s nothing quite like a warm, velvety potato soup, but this one takes it a step further, adding a touch of sweet flavor with fennel.
Per serving: 277 calories, 5.4 g fat (0.7 g saturated), 52.7 g carbs, 8 g sugar, 169 mg sodium, 9 g fiber, 7 g protein
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6
Slow Cooker Chinese Hot and Sour Soup
This super low-calorie soup makes a great side dish or appetizer for a more substantial meal. Or, to make it an entree, throw in some whole-grain soba noodles. They compliment the mushrooms and flavorful broth perfectly.
Per serving: 80 calories, 4 g fat (2 g saturated), 1486 mg sodium, 4 g carbs, 2 g sugar, 2 g fiber, 7 g protein
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7
Sheet Pan Roasted Sweet Potato Soup
Roasting sweet potatoes makes them extra sweet and caramelized, which translates into one heavenly soup.
Per serving: 352 calories, 16 g fat (10 g saturated), 275 mg sodium, 39 g carbs, 4 g sugar, 3 g fiber, 5 g protein
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8
Vegan Coconut Curry Noodle Soup
If you’re a sucker for Thai takeout, you’ll love this veggie-packed soup, which is made with red curry paste (which you can DIY or buy!), coconut milk, and hearty noodles.
Per serving: 136 calories, 9.4 g fat, 9.5 g carbs, 5.4 g sugar, 0.5 g fiber, 3.2 g protein
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9
Creamy White Bean Vegan Soup with Sautéed Broccolini
This “creamy” soup is totally dairy-free, made rich by pureed cauliflower and white kidney beans. Crisp broccolini is the perfect topper.
Per serving: 355 calories, 12 g fat (2 g saturated), 542 mg sodium, 49 g carbs, 4 g sugar, 14 g fiber, 18 g protein
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10
Creamy Vegan Corn Chowder
Coconut oil and coconut milk stand in for the traditional butter and cream beautifully in this rich chowder.
Per serving: 432 calories, 30 g at (21 g saturated), 646 mg sodium, 33 g carbs, 6 g sugar, 4 g fiber, 5 g protein
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11
Mediterranean Tuscan Soup
A trip to Italy might not be in your future, but you can savor Tuscan flavors with this simple, plant-based soup. It’s packed with tons of veggies and gets staying power from protein-packed cannellini beans.
Per serving: 171 calories, 6 fat, 24 g carbs, 4 g sugar, 9 g fiber, 7 g protein
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12
Nourishing Thai Coconut Cabbage Soup
No restrictive cabbage-soup-diet vibes here. This ultra-tasty option uses coconut milk, lemongrass, and curry to scratch your Thai takeout itch.
Per serving: 244 calories, 16 g fat (1 g saturated), 13 g carbs, 8 g sugar, 447 mg sodium, 3 g fiber, 3 g protein
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13
Curried Cauliflower Rice Kale Soup
For those nights when you have cauli rice fatigue, try this new (and crazy-flavorful) way to use up the bag in your freezer. Bonus: It's loaded with fiber.
Per serving: 162 calories, 8 g fat (1 g saturated), 20 g carbs, 6 g sugar, 250 mg sodium, 9 g fiber, 6 g protein
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14
Gazpacho
If you’re a fan of homemade salsa, you’re going to love gazpacho, which gives you an excuse to slurp tomato-y goodness by the spoonful. Refreshing, hydrating, and full of nutrients, gazpacho is summer’s official answer to soup, but there's no rule you can't have it in the winter.
Per serving: 82 calories, 5 g fat (1 g saturated), 9 g carbs, 2 g sugar, 13 mg sodium, 2 g fiber, 2 g protein
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15
Chilled Artichoke Avocado Spring Pea Soup
Chilled soups are basically savory green smoothies in a bowl. Serve this the next time you dine al fresco as a reminder that soup is the perfect way to discover new ingredients, no matter the time of year.
Per serving: 265 calories, 14 g fat (2 g saturated), 28 g carbs, 6 g sugar, 225 mg sodium, 13 g fiber, 10 g protein
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16
Easy Crockpot Vegetable Soup
If you've got 15 minutes and a slow cooker, you can whip together this hearty vegetable soup that's absolutely perfect when those first fall days hit.
Per serving: 85 calories, 1 g fat (0 g saturated), 16 g carbs, 7 g sugar, 1,034 mg sodium, 4 g fiber, 4 g protein
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17
Green Soup with Toasted Hemp Gremolata
A far cry from a green juice that’ll leave you hungry 20 minutes later, this lean green machine is a satisfying way to take in a bunch of veggies (kale! fennel! garlic!).
Per serving: 413 calories, 26 g fat (2.5 g saturated), 35 g carbs, 13 g sugar, 890 mg sodium, 11 g fiber, 15 g protein
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18
Carrot Ginger Soup
Whether you’re feeling under the weather or are craving a burst of sweet-yet-tangy flavor, this easy-to-throw-together soup checks every box.
Per serving: 115 calories, 5 g fat (3 g saturated), 16 g carbs, 8 g sugar, 114 mg sodium, 4 g fiber, 3 g protein
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19
Curried Beet Soup with Tandoori Chickpeas
Beets, light coconut milk, ginger, and cayenne, make this satisfying Indian-inspired recipe a beautiful jewel hue.
Per serving: 327 calories, 15 g fat (11 g saturated), 43 g carbs, 20 g sugar, 1,400 mg sodium, 7 g fiber, 11 g protein
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20
One-Pot Vegan Tortilla Soup
Jackfruit, corn tortillas, and avocado equal a true vegan fiesta.
Per serving: 217 calories, 8 g fat (1 g saturated), 36 g carbs, 3 g sugar, 1,338 mg sodium, 3 g fiber, 3 g protein
