20 Hearty Vegan Soups to Keep You Warm

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Did you know that enjoying a warm bowl of soup can boost your mood and immunity? If you’re looking for delicious and nourishing options, you’re in luck! In this blog, we’ll explore 20 hearty vegan soups that are perfect for keeping you cozy during those chilly days, offering everything from spicy delights to creamy sensations. Get ready to warm up with these mouthwatering recipes that are packed with flavor and nutrition!

Cozy Lentil and Spinach Soup

Warm up with a bowl of this Cozy Lentil and Spinach Soup, packed with earthy flavors and nutritious ingredients that promise comfort and satisfaction.

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
4 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon turmeric
1 cup lentils, rinsed
6 cups vegetable broth
4 cups fresh spinach
1 tablespoon lemon juice
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:
Heat the olive oil in a large pot over medium heat.

Add the diced onion, carrots, and celery; sauté for about 5 minutes until the vegetables are softened.

Stir in the minced garlic, cumin, smoked paprika, and turmeric, cooking for an additional minute until fragrant.

Add the rinsed lentils and vegetable broth to the pot; bring to a boil.

Reduce the heat to low, cover, and simmer for about 25 minutes, or until the lentils are tender.

Stir in the fresh spinach and lemon juice; cook for an additional 2-3 minutes until the spinach is wilted.

Season with salt and pepper to taste before serving.

Tips:

For a creamier soup, blend a portion of the lentils before adding the spinach.
Feel free to add other vegetables, such as zucchini or bell peppers, for extra nutrition.
To enhance flavors, serve with a dollop of yogurt or a sprinkle of feta cheese on top.

Spicy Black Bean and Sweet Potato Stew

Enjoy a hearty bowl of Spicy Black Bean and Sweet Potato Stew, where the comforting sweetness of sweet potatoes dances with the boldness of spices and black beans.

Ingredients:

2 medium sweet potatoes, peeled and diced
1 can (15 oz) black beans, drained and rinsed
1 medium onion, chopped
3 cloves garlic, minced
1 red bell pepper, chopped
1 can (14.5 oz) diced tomatoes with green chilies
2 cups vegetable broth
1 teaspoon cumin
1 teaspoon smoked paprika
½ teaspoon cayenne pepper (adjust to taste)
1 tablespoon olive oil
Salt and pepper, to taste
Fresh cilantro for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the chopped onion and bell pepper; sauté until softened, about 5 minutes.

Stir in the minced garlic, cumin, smoked paprika, and cayenne pepper; cook for an additional minute.

Add the diced sweet potatoes, black beans, diced tomatoes with their juices, and vegetable broth to the pot.

Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for about 25 minutes or until the sweet potatoes are tender.

Season with salt and pepper to taste and stir well.

Serve hot, garnished with fresh cilantro if desired.

Tips:

You can add more vegetables like zucchini or corn for extra nutrition.
For a creamier texture, blend a portion of the stew before serving.
Leftovers can be stored in the refrigerator for up to 3 days or frozen for later use.

Creamy Tomato Basil Soup

Indulge in the heartwarming goodness of Creamy Tomato Basil Soup, where the rich flavors of ripe tomatoes meet the fragrant touch of fresh basil.

Ingredients:

2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 can (28 ounces) crushed tomatoes
2 cups vegetable broth
1 teaspoon sugar
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup heavy cream
1/4 cup fresh basil leaves, chopped
Optional: Parmesan cheese for topping

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat, then add the chopped onion and sauté until translucent, about 5 minutes.

Stir in the minced garlic and cook for an additional minute until fragrant.

Add the crushed tomatoes, vegetable broth, sugar, dried basil, salt, and black pepper. Bring to a boil and then reduce heat to simmer for 20 minutes.

Remove the pot from heat and use an immersion blender to purée the soup until smooth, or carefully transfer to a blender in batches.

Return the soup to low heat, then stir in the heavy cream and fresh basil until well combined. Heat through but do not boil.

Serve hot, topped with Parmesan cheese if desired.

Tips:

For a vegan option, substitute heavy cream with coconut milk or a cashew cream.
Adjust the seasoning to taste, adding more salt or pepper as necessary.
To enhance flavor, let the soup sit for a few hours or overnight in the refrigerator before serving.
This soup pairs wonderfully with grilled cheese sandwiches or crusty bread for dipping.

Rustic Vegetable Barley Soup

Warm and hearty, Rustic Vegetable Barley Soup is a delightful blend of fresh vegetables and wholesome barley, making it the perfect comfort food for chilly days.

Ingredients:

1 cup pearl barley
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
3 medium carrots, diced
2 stalks celery, diced
1 bell pepper, diced
4 cups vegetable broth
2 cups water
1 can (14.5 oz) diced tomatoes, with juice
1 teaspoon dried thyme
1 teaspoon dried basil
Salt and pepper to taste
1 cup fresh spinach or kale, chopped

Preparation Time: 10 minutes

Cooking Time: 45 minutes

Total Time: 55 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the diced onion and garlic, sautéing until the onion is translucent.

Stir in the carrots, celery, and bell pepper, cooking for about 5 more minutes.

Add the pearl barley, vegetable broth, water, diced tomatoes, thyme, basil, salt, and pepper to the pot.

Bring the mixture to a boil, then reduce the heat to low and simmer for about 30 minutes, or until the barley is tender.

In the final 5 minutes of cooking, stir in the chopped spinach or kale until just wilted.

Taste and adjust seasoning if necessary before serving hot.

Tips:

Use fresh herbs for enhanced flavor if available.
For a heartier soup, add potatoes or mushrooms to the vegetable mix.
Store leftovers in the refrigerator for up to 3 days; the soup may thicken as it sits, so add a little water when reheating.
This soup freezes well for up to 3 months; just make sure to leave some space in the container for expansion.

Hearty Mushroom and Barley Chowder

A warm bowl of Hearty Mushroom and Barley Chowder is the perfect comfort food, rich in umami flavors and packed with nutritious ingredients.

Ingredients:

2 cups sliced mushrooms (such as cremini or button)
1 cup pearl barley
1 medium onion, diced
2 cloves garlic, minced
3 carrots, chopped
2 stalks celery, chopped
1 teaspoon dried thyme
1 teaspoon dried rosemary
4 cups vegetable broth
2 cups water
1 cup heavy cream
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

Preparation Time: 10 minutes

Cooking Time: 45 minutes

Total Time: 55 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the diced onion, carrots, and celery; sauté until the vegetables are soft, about 5 minutes.

Stir in the garlic, mushrooms, dried thyme, and rosemary; cook for another 5 minutes until the mushrooms have released their moisture.

Add the pearl barley, vegetable broth, and water; bring to a boil.

Reduce the heat and let it simmer for 30 minutes, or until the barley is tender.

Stir in the heavy cream and season with salt and pepper to taste; cook for an additional 5 minutes.

Serve hot, garnished with fresh parsley.

Tips:

You can substitute heavy cream with coconut milk for a dairy-free option.
Adding a splash of lemon juice just before serving can brighten up the flavors.
This chowder can be stored in the fridge for up to 3 days; just reheat before serving.

Thai Coconut Curry Soup

A warm and comforting bowl of Thai Coconut Curry Soup, filled with aromatic spices, creamy coconut milk, and vibrant vegetables, will surely satisfy your taste buds.

Ingredients:

1 tablespoon vegetable oil
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
2 tablespoons red curry paste
1 can (14 oz) coconut milk
4 cups vegetable or chicken broth
2 cups mixed vegetables (carrots, bell peppers, and snap peas)
1 tablespoon soy sauce
1 tablespoon lime juice
1 teaspoon sugar
Fresh cilantro for garnish
Sliced lime for serving

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

Heat the vegetable oil in a large pot over medium heat.

Add the chopped onion and sauté until translucent, about 5 minutes.

Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Add the red curry paste, stirring to combine and cook for about 1 minute.

Pour in the coconut milk and broth, stirring well to combine all the flavors.

Bring the soup to a boil, then reduce heat and let it simmer for 10 minutes.

Add the mixed vegetables, soy sauce, lime juice, and sugar, simmering for an additional 5 minutes until the vegetables are tender.

Serve hot, garnished with fresh cilantro and sliced lime on the side.

Tips:

For extra protein, add tofu or cooked chicken during step 6.
Adjust the level of spiciness by increasing or decreasing the amount of red curry paste.
Leftovers can be stored in the refrigerator for up to 3 days; reheat gently.

Spiced Chickpea and Kale Soup

Warm and comforting, this Spiced Chickpea and Kale Soup is infused with savory spices and packed with nutritious ingredients, making it a delightful addition to your meal rotation.

Ingredients:

1 tablespoon olive oil
1 onion, diced
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper (adjust for heat)
1 can (15 oz) chickpeas, drained and rinsed
4 cups vegetable broth
1 can (14.5 oz) diced tomatoes
4 cups kale, chopped
Salt and pepper, to taste
Juice of 1 lemon
Fresh cilantro, for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the diced onion and sauté until translucent, about 5 minutes.

Stir in the minced garlic and cook for another minute until fragrant.

Add the ground cumin, smoked paprika, ground coriander, and cayenne pepper; cook for 1-2 minutes to toast the spices.

Incorporate the chickpeas, vegetable broth, and diced tomatoes into the pot; bring to a boil.

Reduce the heat and let it simmer for about 20 minutes to let the flavors meld.

Add the chopped kale and continue to simmer for an additional 5 minutes, until the kale is wilted.

Season with salt and pepper to taste, and stir in the lemon juice before serving.

Ladle the soup into bowls and garnish with fresh cilantro, if desired.

Tips:

To enhance the flavor, use homemade vegetable broth if possible.
This soup can be made ahead of time and freezes well for up to 3 months.
For added protein, consider adding diced tofu or chicken.
Adjust the level of spiciness by varying the amount of cayenne pepper.

Smoky Butternut Squash Soup

The Smoky Butternut Squash Soup is a comforting, velvety blend of sweetness and spice that will warm your soul on chilly days.

Ingredients:

1 medium butternut squash, peeled and cubed
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon smoked paprika
1/2 teaspoon ground cumin
4 cups vegetable broth
1 cup coconut milk
Salt and pepper to taste
Fresh parsley for garnish (optional)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Stir in the minced garlic, smoked paprika, and ground cumin, cooking for an additional minute until fragrant.

Add the cubed butternut squash and vegetable broth, bringing the mixture to a boil.

Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Once the squash is cooked, take the pot off the heat and stir in the coconut milk.

Using an immersion blender, purée the soup until smooth and creamy, or transfer to a blender in batches.

Season with salt and pepper to taste, then return to the pot to warm if necessary.

Serve hot, garnished with fresh parsley if desired.

Tips:

For added depth of flavor, roast the butternut squash in the oven before adding it to the soup.
Adjust the level of spice by increasing or decreasing the amount of smoked paprika.
This soup can be stored in the refrigerator for up to 5 days or frozen for longer storage.

Savory Quinoa and Vegetable Medley

Savor the delightful blend of protein-packed quinoa and vibrant vegetables in this Savory Quinoa and Vegetable Medley.

Ingredients:

1 cup quinoa, rinsed
2 cups vegetable broth
1 cup bell peppers, diced
1 cup zucchini, diced
1 cup cherry tomatoes, halved
1/2 cup red onion, chopped
2 cloves garlic, minced
1 teaspoon olive oil
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fresh parsley, chopped (for garnish)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

Rinse the quinoa under cold water until the water runs clear.

In a medium pot, combine the rinsed quinoa and vegetable broth and bring to a boil.

Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and liquid is absorbed.

In a skillet, heat olive oil over medium heat, then add red onion and garlic, sautéing until fragrant.

Add the bell peppers and zucchini to the skillet, and cook for 5 minutes or until slightly tender.

Stir in the cherry tomatoes, oregano, salt, and pepper; cook for an additional 2-3 minutes.

Combine the cooked quinoa with the sautéed vegetables, mixing well.

Remove from heat, garnish with fresh parsley, and serve warm.

Tips:

Feel free to use any seasonal vegetables for a diverse flavor profile.
For an extra kick, add a pinch of red pepper flakes during cooking.
Leftovers can be stored in the fridge for up to 3 days in an airtight container.

Moroccan Lentil and Carrot Soup

Warm and comforting, this Moroccan Lentil and Carrot Soup features a delightful mix of spices and wholesome ingredients that make it both nourishing and flavorful.

Ingredients:

1 cup dried green or brown lentils, rinsed
2 medium carrots, diced
1 onion, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground cinnamon
½ teaspoon cayenne pepper (adjust to taste)
4 cups vegetable broth
2 tablespoons olive oil
Salt and pepper, to taste
Fresh parsley, for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the chopped onion and sauté until translucent, about 5 minutes.

Stir in the minced garlic, cumin, coriander, cinnamon, and cayenne pepper, cooking for an additional 1-2 minutes until fragrant.

Add the diced carrots and rinsed lentils, then pour in the vegetable broth.

Bring the mixture to a boil, then reduce the heat and simmer uncovered for about 25-30 minutes, or until the lentils and carrots are tender.

Season with salt and pepper to taste, and adjust the spice level if desired.

Using an immersion blender, blend the soup until smooth, or leave it chunky for a heartier texture.

Serve hot and garnish with fresh parsley if desired.

Tips:

For extra flavor, consider adding a squeeze of fresh lemon juice before serving.
You can substitute red lentils for a quicker cooking time.
This soup freezes well; make a large batch and store portions for future meals.
Adjust the consistency to your preference by adding more broth or water if it’s too thick.

Roasted Red Pepper and White Bean Soup

Warm and comforting, this Roasted Red Pepper and White Bean Soup is a delightful blend of rich flavors and creamy texture, perfect for cozy evenings.

Ingredients:

2 large red bell peppers
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon smoked paprika
1 can (15 oz) white beans, drained and rinsed
4 cups vegetable broth
1 tablespoon lemon juice
Salt and pepper to taste
Fresh parsley for garnish

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

Roast the red bell peppers under the broiler until charred on all sides, about 10-15 minutes, then transfer to a bowl and cover to steam for easy peeling.

Once the peppers are cool, peel the skin off, remove the seeds, and chop the peppers.

In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until soft, about 5 minutes.

Stir in the minced garlic and smoked paprika, cooking for an additional minute until fragrant.

Add the roasted red peppers, white beans, and vegetable broth to the pot. Bring to a simmer and let it cook for 15 minutes for flavors to meld.

Use an immersion blender to blend the soup until smooth, or carefully transfer to a blender in batches.

Stir in the lemon juice and season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Tips:

For a spicier kick, add a pinch of red pepper flakes.
This soup can be refrigerated for up to 4 days or frozen for longer storage.
Serve with crusty bread for a complete meal.

Classic Split Pea and Carrot Soup

A warm, hearty bowl of Classic Split Pea and Carrot Soup brings together the earthy flavors of split peas and the sweetness of carrots, creating a comforting dish perfect for any season.

Ingredients:

1 cup split peas, rinsed
2 medium carrots, diced
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon smoked paprika
Salt and pepper, to taste
2 tablespoons olive oil
1 bay leaf

Preparation Time: 10 minutes

Cooking Time: 40 minutes

Total Time: 50 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the chopped onion and minced garlic, sautéing until translucent.

Stir in the diced carrots and cook for an additional 5 minutes.

Add the rinsed split peas, vegetable broth, dried thyme, smoked paprika, and bay leaf to the pot.

Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes, or until the peas are tender.

Remove the bay leaf, and use an immersion blender to puree the soup to your desired consistency.

Season with salt and pepper to taste before serving.

Tips:

For added depth of flavor, consider sautéing the carrots first to caramelize them slightly.
This soup can be stored in the refrigerator for up to 5 days, or frozen for longer storage.
Garnish with fresh herbs like parsley or dill to enhance the presentation and flavor.

Creamy Avocado and Cilantro Soup

Indulge in a refreshing bowl of Creamy Avocado and Cilantro Soup that perfectly balances the creaminess of avocado with the vibrant freshness of cilantro.

Ingredients:

2 ripe avocados, halved and pitted
1 cup fresh cilantro leaves
2 cups vegetable broth
1 cup coconut milk
2 tablespoons lime juice
1 garlic clove, minced
1 teaspoon ground cumin
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

Place the avocados, cilantro, vegetable broth, coconut milk, lime juice, garlic, and cumin in a blender.

Blend until smooth and creamy, adjusting the texture with additional broth if necessary.

Season with salt and pepper to taste, then blend again to combine.

Serve chilled or at room temperature, garnished with extra cilantro if desired.

Tips:

For a spicier version, add 1 jalapeño pepper before blending.
This soup is best enjoyed fresh, but it can be stored in the refrigerator for up to 2 days.
To prevent browning, cover the soup with plastic wrap directly on the surface.

Indian Mulligatawny Soup

A warm, comforting bowl of Indian Mulligatawny Soup features a delightful blend of spices, lentils, and vegetables, making it a satisfying and flavorful experience.

Ingredients:

1 cup lentils (red or yellow)
1 tablespoon vegetable oil
1 medium onion, chopped
2 cloves garlic, minced
1-inch piece of ginger, grated
1 medium carrot, diced
1 medium potato, diced
1 stalk celery, diced
1 can (14 oz) coconut milk
4 cups vegetable or chicken broth
1 tablespoon curry powder
1 teaspoon turmeric
Salt and pepper, to taste
Juice of 1 lime
Fresh cilantro, for garnish

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

Heat the vegetable oil in a large pot over medium heat.

Add the chopped onion, garlic, and grated ginger, sautéing until the onion is translucent.

Stir in the diced carrot, potato, and celery, cooking for another 5 minutes.

Add the lentils, curry powder, turmeric, salt, and pepper, stirring to combine.

Pour in the coconut milk and broth, bringing the mixture to a boil.

Reduce the heat and let it simmer for about 20-25 minutes or until the lentils and vegetables are tender.

Blend the soup for a smooth texture using an immersion blender or a regular blender.

Stir in the lime juice and adjust the seasoning as needed.

Serve hot, garnished with fresh cilantro.

Tips:

For added protein, consider incorporating diced chicken or tofu.
Adjust the level of spices based on your heat tolerance.
This soup can be made ahead and stored in the fridge for up to 3 days.
It freezes well; just reheat thoroughly before serving.
Pair it with naan or rice for a complete meal.

Zesty Potato and Leek Soup

A bowl of Zesty Potato and Leek Soup is a delightful mix of creamy potatoes and flavorful leeks, bringing comfort and warmth to any meal.

Ingredients:

2 tablespoons olive oil
3 large leeks, cleaned and chopped
4 medium potatoes, peeled and diced
4 cups vegetable broth
1 cup heavy cream
1 tablespoon lemon juice
Salt and pepper, to taste
Fresh parsley, for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the chopped leeks and sauté until softened, about 5 minutes.

Stir in the diced potatoes and cook for another 2 minutes.

Pour in the vegetable broth and bring to a boil.

Reduce the heat and let it simmer for about 20 minutes, or until the potatoes are tender.

Blend the mixture until smooth, either using an immersion blender or transferring it to a regular blender in batches.

Return the soup to the pot and stir in the heavy cream and lemon juice.

Season with salt and pepper to taste, and heat through.

Serve hot, garnished with fresh parsley.

Tips:

For a lighter version, substitute heavy cream with half-and-half or a non-dairy alternative.
Add a dash of hot sauce for an extra zesty kick.
This soup can be made ahead of time and freezes well for easy meals later.
Use an alternative broth such as chicken broth for a different flavor profile.

Tuscan Bean and Kale Stew

This Tuscan Bean and Kale Stew is a hearty and nutritious dish, packed with rich flavors from the tomatoes, herbs, and nutrient-dense kale.

Ingredients:

2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
2 carrots, diced
1 celery stalk, diced
1 can (14 oz) diced tomatoes
2 cans (15 oz each) cannellini beans, drained and rinsed
4 cups vegetable broth
4 cups kale, chopped
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon red pepper flakes
Salt and pepper, to taste
Juice of 1 lemon
Fresh parsley, for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the diced onion, carrots, and celery, and sauté for about 5 minutes until the vegetables have softened.

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Add the diced tomatoes, cannellini beans, vegetable broth, oregano, thyme, and red pepper flakes to the pot, and bring to a simmer.

Let the stew simmer for 20 minutes, stirring occasionally.

Add the chopped kale and cook for another 5 minutes until the kale is wilted.

Season with salt, pepper, and lemon juice to taste.

Garnish with fresh parsley, if desired, and serve hot.

Tips:

For a protein boost, consider adding diced chicken or sausage.
Feel free to use spinach instead of kale for a different green.
This stew can be made ahead of time and stored in the refrigerator for up to 3 days.
It also freezes well, making it great for meal prep!

Mushroom and Wild Rice Soup

Warm and comforting, this Mushroom and Wild Rice Soup is a rich blend of earthy mushrooms and nutty wild rice, perfect for chilly days and cozy gatherings.

Ingredients:

1 cup wild rice, rinsed
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
8 ounces mushrooms, sliced (any variety)
3 carrots, diced
2 celery stalks, diced
6 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 cup heavy cream
Salt and pepper to taste
Fresh parsley for garnish (optional)

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 60 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Sauté the onion, garlic, carrots, and celery until softened, about 5-7 minutes.

Add the sliced mushrooms and continue to cook until they release their juices, approximately 5 minutes.

Stir in the wild rice, vegetable broth, thyme, and rosemary, bringing the mixture to a boil.

Reduce the heat to low and let the soup simmer, covered, for about 30-35 minutes or until the rice is tender.

Stir in the heavy cream, and season with salt and pepper to taste.

Serve hot, garnished with fresh parsley if desired.

Tips:

For a heartier soup, add cooked chicken or sausage.
To make it vegan, replace heavy cream with coconut milk or a plant-based cream.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Sweet Corn and Zucchini Chowder

Sweet Corn and Zucchini Chowder is a delightful, creamy soup that highlights the sweetness of fresh corn paired with the freshness of zucchini, perfect for a comforting meal.

Ingredients:

2 cups fresh sweet corn (or frozen)
2 medium zucchinis, diced
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable or chicken broth
1 cup heavy cream
2 tablespoons olive oil
1 teaspoon thyme
Salt and pepper to taste
1 tablespoon fresh parsley, chopped (for garnish)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

Heat olive oil in a large pot over medium heat.

Add chopped onion and minced garlic, sautéing until the onion is translucent.

Stir in the diced zucchini and cook for about 5 minutes until they start to soften.

Add the sweet corn, vegetable or chicken broth, thyme, salt, and pepper; bring to a boil.

Reduce heat and simmer for about 20 minutes, allowing all the flavors to meld together.

Using an immersion blender, blend the chowder until smooth, leaving some chunks for texture.

Stir in the heavy cream and heat gently before serving.

Garnish with chopped fresh parsley and enjoy!

Tips:

For extra flavor, consider adding a pinch of smoked paprika.
You can substitute heavy cream with coconut milk for a lighter version.
Adding diced potatoes can enhance the chowder’s thickness.
Serve with crusty bread for a satisfying meal.

Mediterranean Vegetable and Rice Soup

Warm and nourishing, this Mediterranean Vegetable and Rice Soup is packed with vibrant vegetables and fragrant herbs, offering a comforting bowl of goodness that delights the taste buds.

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 zucchini, diced
1 red bell pepper, diced
1 can (14.5 ounces) diced tomatoes, undrained
6 cups vegetable broth
1 cup uncooked brown rice
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
1 cup fresh spinach
Juice of 1 lemon

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the onion, carrots, and celery; sauté until the vegetables are softened, about 5 minutes.

Stir in the garlic, zucchini, and red bell pepper; cook for another 3-4 minutes.

Add the diced tomatoes, vegetable broth, brown rice, oregano, and basil, bringing the mixture to a boil.

Once boiling, reduce the heat and let it simmer for 25 minutes or until the rice is tender.

Stir in the spinach and cook for an additional 2 minutes until wilted.

Season with salt, pepper, and lemon juice before serving.

Tips:

For added protein, consider adding cooked beans or chickpeas to the soup.
Feel free to substitute any vegetables based on your preference or what’s in season.
This soup freezes well; store in airtight containers for up to 3 months.

Spiced Cauliflower and Chickpea Soup

Warm and comforting, Spiced Cauliflower and Chickpea Soup offers a delightful blend of spices, creamy texture, and hearty ingredients that will nourish both body and soul.

Ingredients:

1 medium cauliflower, chopped
1 can (15 oz) chickpeas, drained and rinsed
1 large onion, diced
3 cloves garlic, minced
1 tsp cumin
1 tsp coriander
1/2 tsp turmeric
1/2 tsp cayenne pepper (adjust for spice preference)
4 cups vegetable broth
1 can (14 oz) coconut milk
2 tbsp olive oil
Salt and pepper, to taste
Fresh cilantro, for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the diced onion and garlic, sautéing until the onion becomes translucent.

Stir in the cumin, coriander, turmeric, and cayenne pepper, cooking for another minute until fragrant.

Add the chopped cauliflower and cook for 5 minutes, stirring occasionally.

Pour in the vegetable broth and bring the mixture to a boil.

Reduce heat, cover, and simmer for about 20 minutes until the cauliflower is tender.

Incorporate the chickpeas and coconut milk, stirring well to combine.

Simmer for an additional 5 minutes, seasoning with salt and pepper to taste.

Blend the soup with an immersion blender until smooth, or use a regular blender in batches for a creamier texture.

Serve hot, garnished with fresh cilantro if desired.

Tips:

For a richer flavor, roast the cauliflower before adding it to the soup.
Adjust the spice level by playing with cayenne pepper or adding a pinch of chili flakes.
This soup can be stored in the fridge for up to 5 days; reheating makes it even more delicious!