Making healthy vegan and vegetarian soups that are satisfying and delicious isn’t as hard as it sounds. Do you like, stand-at-the-counter-can’t-stop-dipping-your-spoon-into-the-pot soups? Because today, I’m sharing some of my favorites.
Vegan and Vegetarian Soups
Vegan and vegetarian soups can be super delicious, if you have a few tricks of the trade. I’ll show you how to make them, so you’ll feel full, satisfied and not one bit lethargic after dinner.
Eating these healthy soups, alongside some crudites, and maybe a small side salad, and a few bites of dark chocolate afterwards is lifestyle change I adopted several years ago after reading books by Dr. Joel Fuhrman; celebrity certified nutritionists Kimberly Snyder and Natalia Rose; and watching such documentaries as The Game Changers and Forks Over Knives.
This way of eating is indeed a game changer. And while there aren’t a ton of micro-nutrients in any cooked foods, cooked foods do have a place in our diet, especially during the cold weather months. Cooked foods satisfy us and fend off cravings that lead to junk food or binge eating. They warm you, of course; they add fiber to your diet; and most importantly, they are much kinder and healthier than recipes calling for meat.
Healthy and Satisfying
With my way of preparing healthy vegan and vegetarian soups, you’ll never be disappointed or bored. I need my meals to taste really good. I make these soups regularly and I know you’ll love them and find them very satiating.
So, what’s the big secret to soup? There are actually two secrets: the ‘right’ fat and the ‘right’ salt.
One of the Best Oils for Cooking at High Temperatures
It’s known that grapeseed oil is an excellent oil or ‘fat’ to cook with. It is extracted from the seeds of wine grapes, which are byproducts of winemaking. It is a versatile oil. Its properties make it difficult oil to misuse. And it has a low-profile taste that doesn’t interfere with your dishes.
Another Great Oil to Cook With
Coconut oil is an excellent plant-based fat. It tastes great and it’s safe to heat. In some dishes, like coconut milk ice cream you can really taste the coconut oil. This is not true with all soups, however. It’s excellent in the Thai Curried Carrot Coconut soup recipe below.
The Salt that’s High in Minerals
Pink salt (sea salt works too) has no anti-caking chemicals and reportedly more minerals. There are conflicting reports about the difference between pink salt and table salt with iodine added. I’ve read online reports that say there is no difference, yet all of the nutritionists’ books I’ve read insist pink salt is not only safe but actually has many redeeming qualities. I use a lot of pink salt in my salads. My doctor says it’s okay because my blood pressure is low.
The Easiest, Most Delicious Vegan and Vegetarian Soups
Are you under the impression that vegetarian cuisine is boring or somehow limited? You would be mistaken. There’s a whole world of vegetables. Vegetarian cuisine can be hearty or light. It’s highly nutritious. It’s flavorful. And it’s a much kinder way of living.
It you start your recipes with sauteing the onions, you don’t really need a recipe, but you can find my ingredients and general instructions below. They are not kitchen tested but that’s the beauty of soups. You don’t really need a recipe.
Vegetarian Tortilla Soup
Tortilla Soup made with homemade tortilla strips, roasted corn and kidney beans
Corn tortillas, sliced in thin strips and fried in coconut oil
(I like the organic ones by La Tortilla Factory. Food For Life corn tortillas are all natural too.)
Coconut oil for frying
Coconut oil for sautéing onion and for soup base, about 4-5 T.
Pacific brand vegetable stock, about 24 oz.
Red bell pepper, chopped, about half
Pomi chopped tomatoes with juice, about 13 oz.
Victoria chopped mild green chilis with juice, 2 small cans
Kidney beans, about 2 15 oz. cans, rinsed
Plenty of mild red chili powder, about 1 ½ T.
Cumin, about 2 t.
Jalapeno, about ¼, seeded and chopped
Small package frozen, organic roasted corn (it’s important to buy organic because corn is a big GMO crop and you don’t want that!)
Red onion, about half, chopped
Garlic, about 4 cloves, chopped
Red or green cabbage, sliced thin
Coyo, all-natural coconut milk yogurt (Delicious and healthy in place of sour cream!)
Place coconut oil in large stock pot. Sautee onion till soft. Add spices. Toss for a few minutes till absorbed. Add beans and mild chilis. Stir to coat. Add stock and tomatoes. Simmer on low about 15 minutes.
In heavy skillet, fry tortilla strips till almost brown. Watch so they don’t burn. Transfer to paper towels to blot excess oil.
Add pink salt and additional oil at the end of cooking for more flavor is desired. I use olive oil at this point, but you can stick with coconut oil if you prefer.
Top with cilantro, cabbage, tortilla strips and lime. You’re gonna’ love it. It’s “Souper” flavorful!
Posole with Smoky Hot Chipotle
This special recipe has been adapted by me for a vegetarian diet. It’s originally from the Ann Burch, previous owner of the Side Street Café, Los Olivos California, courtesy of my longtime friend, the late Karen Langley Stevens, Santa Ynez.
32 oz. Pacific brand vegetable stock
1 med. yellow onion, chopped
2 T. mild chili powder
1 red bell pepper, chopped
6 to 7 cloves garlic, chopped
1 to 2 T. cumin
1 to 2 t. Mexican or Greek oregano
2 16 oz. cans Juanita’s Mexican style hominy, rinsed
3 T. cornstarch mixed with ¼ C. water
Smokey hot chipotle powder, ½ t.
Chopped radishes, Pico de Gallo, tortilla strips, chopped green cabbage.
In a large stock pot, sauté onion in coconut oil till soft. Add chili powder, cumin and oregano. Stir till coated. Add pepper, garlic, hominy. Stir for a few minutes till pepper is softened and hominy is coated. Add stock and chipotle powder. Simmer till gently boiling. Add cornstarch and water.
Simmer gently for fifteen minutes. Top with garnishes. Posole is super delicious and filling without the meat. I like to serve mine with my homemade cornbread and honey.
Vegetarian Minestrone with Porcini Mushrooms
You are in for a treat.
28 oz. fire roasted tomatoes
4 T. coconut oil
32 oz. Pacific brand vegetable stock
½ package Penne or Rotelli pasta
1 16 oz. can each black, kidney and navy beans, rinsed
1 oz. package dried porcini mushrooms, minus a little
3 stalks celery, chopped
½ large yellow onion, chopped
1 C. chopped, fresh spinach
Saute onion and celery in coconut oil till soft. Add tomatoes, beans, stock and dried mushrooms, then add pasta and simmer pasta according to package directions. Throw in the spinach last, and simmer five minutes or until softened. The addition of the porcini mushrooms is incredible. Super hearty vegetarian soup.
Vegan Thai Coconut Curried Carrot
Wow, super good soup! You will love this. I based it on a soup I had from the food bar at Whole Foods. Try both and see which one you like best!
Red Thai brand red curry paste, to taste (I do about 1 ½ t.)
Mild Indian curry to taste, (I add about 1 ½ t.)
Coconut oil, 3 – 4 T.
Coconut milk, 1 14 oz. can (full fat)
2 ½ C. Pacific brand vegetable stock
½ onion, chopped
5 lg. carrots, peeled and chopped
Hot chili pepper flakes
Fresh ginger, chopped fine
Cocojune all-natural coconut yogurt
Sautee onion in coconut oil in large stock pot. Add carrots and stock and simmer 30 minutes.
Puree in blender. Return to pot and add coconut milk, ginger, curries and pepper flakes. Simmer a few more minutes and stir.
Garnish with lime juice and coconut yogurt. Super flavorful!
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For my weekly, healthy grocery list and my super healthy and delicious salad combo’s, check out my post “My Excellent Weekly Grocery List” !