These five vegan soups and stews are both healthy and delicious. They are sure to hit the spot for even the most picky of eaters.
From The Author:
Creamy, dreamy, comforting, and soooo delicious! If you love creamy meals, you definitely have to give this creamy pasta soup a try.
The recipe is vegan, gluten-free, and very easy to make.
I love all kinds of soups, I really do, however, I really adore the creamy ones!
They are just so comforting, satisfying, and delicious! Most non-vegan white cream soups contain lots of heavy creams and/or cream cheese which makes them pretty unhealthy in my opinion.
You won’t find these ingredients in my creamy pasta soup. I used a combination of white cannellini beans and cashews to make this chowder extraordinary creamy, healthy, protein-rich, and yummy!
This creamy pasta soup contains different veggies such as broccoli, carrot, celery, onion, and garlic.
Veggies are important for our health and we shouldn’t forget to eat them. Furthermore, they add a nice flavor to this white cream soup.
Many kids don’t like eating veggies (which I understand because I didn’t like most veggies either as a kid) but paired with this creamy soup they won’t really taste them!
You can also choose your favorite veggies, for example, zucchini or cauliflower. Sweet potato could be a great addition as well!
WHICH PASTA FOR THIS VEGAN PASTA SOUP?
I used gluten-free pasta for this recipe, however, you can use regular pasta instead. Any shape is fine, I really loved this curly pasta though which reminds me of lasagna sheets! So cute, isn’t it?! You can, of course, use lasagna sheets if you like.
I think tortellini would be also amazing and very tasty! If you aren’t the biggest fan of pasta, why not try making this creamy soup with gnocchi? Definitely check out my easy homemade gnocchi recipe which is vegan AND gluten-free.
As mentioned before, I used cashews and cannellini beans to make this vegan vegetable soup super creamy and smooth. Not only will the beans add a great creaminess, but they also contain healthy plant-based protein.
If you want to make this white vegan soup nut-free then use hemp seeds! I made this noodle soup in different versions while I was recipe testing and actually used hemp seeds the first time.
Hemp seeds are lower in fat than cashews, they contain important omega-3 fatty acids and are furthermore nut-free. So they are a really great alternative to cashews. Both are delicious though!
Also, if you don’t have a powerful blender (and the cashews never really turn out smooth and creamy), don’t worry because I have the solution for you: Simply use cashew butter instead of cashews. Problem solved!
THIS CREAMY PASTA SOUP IS:
- Vegan (dairy-free)
- Gluten-free (I used gluten-free pasta)
- Can be made nut-free (with hemp seeds)
- Super easy to make
- Great for lunch or dinner
This healthy vegan noodle soup is super easy to make in just a few steps. It actually takes less than 30 minutes to make this delicious recipe from start to finish.
I cooked the soup on the stove but it might be also a great recipe for the Instant Pot (I have yet to try it).
Should you recreate this creamy pasta soup, please leave a comment below, and don’t forget to tag me in your Instagram or Facebook post with @elavegan and #elavegan because I love to see your recreations.
From The Author:
What ingredients do you need for white bean soup
- White beans: This is the base of the recipe so you’ll need 3 15-ounce cans of white beans. You can use navy beans, cannellini beans, Great Northern beans or any white beans. You can make this though with other types of beans or even chickpeas if you’d like. For convenience purposes, I use canned beans. However you can start with dried beans and soak them overnight instead.
- Onions, carrots, & celery: This forms the mirepoix of the soup base, which is essentially the aromatics that flavor this soup and many others.
- Garlic: Minced garlic or garlic paste, fresh garlic or frozen garlic, it all works in this white bean soup so you can use what you have. I love freezing garlic and using it in soups or other recipes that require cooking.
- Vegetable Broth: Look for one made with simple minimal ingredients. You can use low sodium or regular. If you use low-sodium, you may need to add more salt.
- Herbs: Fresh or dried work here. If you’re using fresh, you’ll want about 2 tablespoons total compared to 2 teaspoons total for dried. Since it’s a Mediterranean white bean soup, I think thyme and oregano work really well with the flavors.
- Spinach (optional): You can use other greens too like kale or collard greens.
- Grated Parmesan Cheese (optional): This is for topping at the end, but you can leave it out to keep it vegan.
How to make white bean soup
This is a pretty standard recipe starting with the mirepoix: mix of onions, carrots and celery.
You’ll want to add the herbs pretty early on so they can help flavor the soup from the get-go.
Cook until the vegetables start to soften, about 5-7 minutes
Next, add the vegetable broth and the white beans and let it simmer for about 15-20 minutes. The vegetables will continue to get tender and the soup will thicken.
Finally, add some fresh baby spinach or frozen chopped spinach, and mix it around until it wilts. This adds more nutrients to the white bean soup and also makes it more hearty.
And in about half an hour, this white bean soup is done and ready to be served.
When the beans sit longer in the soup, the broth will thicken, so you can always add more water if it gets too thick.
And if it’s not thick enough for your preference, you can use an immersion blender to blend the beans into the broth, which will thicken it.
You can enjoy the soup right away or let it sit for a while so it gets more creamy and thick.
Tips for making white bean soup
- Add more vegetables. What makes this such a great easy soup recipe is its flexibility. Aside from onions, carrots and celery, it’s very popular to add fresh tomatoes or canned diced tomatoes to this recipe. I love the color of the vegetable broth and prefer keeping the tomatoes out of the recipe. You can also add zucchini, mushrooms, potatoes or peas.
- Allow the beans to simmer with the broth. Since the canned beans are already cooked, it may seem unnecessary to add them to the soup until the very end. However, they actually absorb all the flavors of the soup, and soften to lend a creaminess to the soup. So make sure to add them when the broth goes in.
- Stir the soup while it simmers. The canned white beans are very tender so they naturally make the soup thicker. But if you stir the soup and slightly mash the beans with a wooden spoon occasionally, it helps to break them down a bit more.
- Make it extra creamy by stirring in some cashew milk. This is optional but adds a rich and creamy flavor to the soup while still keeping it vegan.
This Mediterranean white bean soup is the perfect comfort food for cold winter days. It’s a thick hearty soup that’s vegan, gluten-free and absolutely tasty!
I love that it has a rich taste that works as a side soup or a complete dinner option with 15 grams of protein per serving!
The white beans are the essence of the soup because they are naturally creamy, making the soup rich without adding any dairy.
If you have more white beans leftover and need another simple Mediterranean recipe, try my white bean salad!
If you’ve tried this healthy-ish feel good Mediterranean White Bean Soup recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below!
I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
From The Author:
This creamy, vegan cauliflower potato soup with peas is chunky, hearty, and full of nutrition and flavor. This recipe is gluten-free, oil-free, sugar-free, and low in fat.
To make this creamy potato soup, you’ll need a:
- Stockpot. A 4-6 quart stockpot is perfect for making this soup.
- Blender or immersion blender. A Vitamix will produce the best result but any blended will work. You can also use an immersion blender right in the soup.
This soup is easy to make with basic ingredients. Here’s what you’ll need:
- Vegetable basics. For the base of this soup, I used onions, garlic, celery and carrot. The onion and garlic are must-haves but if you’re missing celery or carrot, you can use a bit more or less of either.
- Vegetable broth. I used vegetable bouillon cubes but any store-bought or homemade broth works.
- Cauliflower. You’ll need a few cups of fresh cauliflower for this soup.
- Potato. I used russet potato in this soup but red and Yukon gold potato also work well.
- Herbs. I used dried parsley and thyme for seasoning but you can play around with seasonings to create different flavors. Sage, rosemary, and oregano all work well. You could also add a bay leaf as it simmers, just make sure you remove it before blending.
I made this soup stovetop but it can also be made in an Instant Pot. I’ll include the Instant Pot instructions after this section.
This soup is easy to make and will take less than 30 minutes from start to finish. Let’s go over the steps.
STEP 1: SAUTE THE VEGGIES, THEN ADD THE HERBS.
The first step is to cook up the carrot, onion, garlic, and celery for 6-7 minutes with a pinch of salt and pepper to create a flavourful base for the soup.
You can saute using a few splashes of water, vegetable broth, or 1 tbsp of olive oil. I used 1/4 cup vegetable broth.
After those have softened and become fragrant, stir in the dried thyme and parsley and cook for a few more minutes.
STEP 2: ADD THE CHOPPED CAULIFLOWER, POTATO, AND BROTH
Next is to add the chopped cauliflower, peeled and cubed potato, and vegetable broth.
Now that you’ve added everything to the pot, you’ll simmer it, uncovered, for 15 minutes until the potato and carrot are tender.
STEP 3: BLEND HALF THE SOUP
Once the soup is cooked, either use an immersion blender right in the pot, or carefully scoop about half of soup into a blender.
Blend until smooth then pour it back into the pot with the unblended portion.
DO I HAVE TO BLEND THE SOUP?
No, blending is not required but it does create a beautifully creamy but hearty soup with bites of potato and veggies in every bite.
STEP 4: STIR IN THE PEAS AND SERVE!
The final step is to stir in 1 cup of fresh or frozen green peas and season with salt and pepper. Now the soup is ready to enjoy!
DO I HAVE TO ADD PEAS?
No, you sure don’t! If you’re not a fan of peas, you can leave them out or substitute them with corn.
INSTANT POT METHOD
Want to make this soup in an Instant Pot? No problem! It’s super easy. Here’s how:
- Add the carrot, onion, garlic and celery to the Instant Pot with 1/4 cup broth or water and use the “Saute” setting to cook for 6-7 minutes, stirring often.
- Stir in the herbs and cook a few more minutes.
- Add everything except the peas and seal the lid, making sure the Venting Knob is set to “Sealing”.
- Press “Pressure Cook” and set the timer to 10 minutes.
- When the timer beeps to indicate cooking has finished, carefully move the Venting Knob to “Quick Release” to let the pressure out.
- Once the Float Valve drops, open the lid and proceed with the rest of the recipe.
CAULIFLOWER POTATO SOUP RECIPE
This creamy soup is easy to make in under 30 minutes and always a hit.
It’s hearty and filling with tender bits of cauliflower, carrot, and potato in every bite. The green peas add another layer of texture and add some brightness to the soup.
HOW TO SERVE
Enjoy this soup topped with fresh chopped chives, parsley or green onions and a piece of crusty bread or toasted sourdough.
HOW TO STORE
This soup can be store in a sealed container in the fridge for up to 5 days or in the freezer for up to 3 months.
Hearty vegan beef stew with barley, tomatoes, veggies, and beefy TVP.
Enjoy all the classic flavors of your favorite stew without any of the fat and cholesterol, an oil-free plant-based recipe loaded with protein, flavor, and healthy carbs. No beef!
I’ve made vegan beef stew with jackfruit and potatoes before and I already have dumplings on my mind, but today is all about that nutty barley.
I just stocked up the pantry on both pearled and hulled barley grains and they really are interchangeable in this recipe.
The pearled variety cooks in approximately 45 minutes while the hulled barley needs a good hour or more since only the outermost hull has been removed.
If for some reason barley isn’t your thing you can, of course, replace it with farro, potatoes, or dumplings. As I like to say kids: whatever rocks your tastebuds!
TVP or “ textured vegetable protein” is a very convenient meat alternative product made from non-GMO soy flour with a meaty texture that absorbs any flavor you have going on in the pot.
Feel free to play around with the ratio of barley and beefy TVP. If you want a meatier stew I’d suggest adding maybe another half cup of TVP but not much more.
This is the kind of recipe you’ll find yourself adjusting through the seasons so don’t get stuck on exact measurement.
Any store-bought low sodium veggie stock will work here, of course, a homemade version will always taste better.
So If you have the luxury of time, by all means, start with a big pot of stock filled with aromatics and herbs.
The usual suspects in my kitchen are carrots, onion, celery, bay leaves, parsley, and celery root.
Finish with a generous amount of nutritional yeast after simmering slowly for a couple of hours until the flavors have concentrated.
Strain and freeze into large ice cube trays for later individual use.
- 2 cups beefy TVP (use soy curls instead to make it Plantricious)
- 1.5 cups barley pearled or hulled
- 1 yellow onion diced
- 3 cloves garlic minced
- 3 carrots sliced into 1/2 inch rounds
- 2 celery ribs sliced
- 1 sprig rosemary or 8 sprigs fresh thyme
- 2 leaves bay
- 2-3 tbsp nutritional yeast optional
- 1 tbsp smoked paprika
- 1/2 tsp chili powder
- 10 cups vegetable stock (no salt)
- 28 oz can San Marzano tomatoes lightly crushed
- 1/3 cup fresh parsley chopped
- S & P to taste
- Preheat a heavy bottom stock pot over medium heat. Add a splash of water or veggie stock and sautee the onion with a pinch of salt until translucent. Add the carrot and celery and cook a few more minutes until they begin to soften. (Add more liquid if needed to create more steam).
- Add the garlic and give everything a good stir until the garlic is fragrant. Sir in the smoked paprika, chili powder, bay leaves and rosemary.
- Add the beefy TVP or soy curls, barley, crushed tomatoes, veggie stock and nutritional yeast then bring everything to a simmer. Cook on medium low heat for 45 minutes to one hour until the barley is cooked through and the TVP has reached your desired tenderness.
- Taste and adjust seasoning with salt and pepper and the heat level with more chili powder or chili flakes. Stir in the fresh parsley and serve hot with crusty bread. (If you want to indulge with a drizzle of olive oil feel free to do so at this point, omit for Whole Food Plant Based and Plantricious diets).
- To make it 100% Plantricious & WFPB compliant make sure to use soy curls instead of TVP.
- If the stew turns out too thick for your liking just add more veggie stock to thin it out as desired.
Calories: 345kcal | Carbohydrates: 60g | Protein: 25g | Fat: 2g | Saturated Fat: 1g | Sodium: 243mg | Potassium: 856mg | Fiber: 18g | Sugar: 13g | Vitamin A: 6393IU | Vitamin C: 21mg | Calcium: 204mg | Iron: 8mg
The most flavorful, creamy, and delicious tomato basil soup you’ll have!
Made with a secret ingredient of white beans to give it creamy consistency without using dairy, and is a plant-based protein to make this soup extra hearty and satisfying.
You can make this soup in a regular stainless steel pot, cast-iron dutch oven, or in an instant pot/slow cooker. It’s so easy to make, only needs a handful of ingredients, and is vegan/vegetarian friendly!
Creaminess without Dairy
No dairy? No problem. This recipe is unique by using white beans in the replacement of dairy. Unexpected I know.
But when white beans are pureed in any type of soup, a smooth creaminess develops.
It makes this soup SO satisfying and delicious! Use navy beans, cannellini beans, or garbanzo beans for this.
Difference Between Tomato Bisque and Tomato Soup
A traditional bisque is made with a stock of shellfish – like lobster or crab.
Bisque usually consists of dairy cream to make it rich – regular tomato soup would be just a vegetable or chicken stock and no cream.
How to Make Healthy Tomato Basil Soup
- Saute onions and carrots in a large pot with olive oil until soft (about 3-5 minutes).
- Then add canned tomatoes, tomato paste, vegetable broth, and white beans. Season with salt and pepper.
- Let the soup simmer for 1 hour covered (stirring occasionally).
- When the soup is done add herbs. Use a hand puree or transfer soup to a blender – blend until creamy and smooth. Adjust flavor with salt to taste if needed. Serve with fresh basil and a side of crusty bread!
Make it with Fresh Tomatoes
If you have fresh tomatoes for tomato soup use 3 pounds and cut tomatoes into smaller pieces.
Cook cut tomatoes with all of the ingredients and follow the recipe as is.
Instant Pot/Slow Cooker Tips
I’ve made this recipe several times in an instant pot/slow cooker.
For pressure cooker setting: Add all ingredients to the pot (except fresh basil) and set to 40 minutes on high – puree soup at the very end with fresh basil.
Slow cooker instructions: set slow cooker to either 2 hours on high or 5 hours on low – puree soup at the very end with fresh basil.
Extra Helpful Cooking Tips
- How to thicken tomato soup: if tomato soup is on the thinner side use 1-2 extra tablespoons of tomato paste and less broth/liquid.
- Add herbs at the end when soup is finished cooking – this will avoid a bitter taste that can happen when herbs cook at high heat for an extended period of time.
- How to make tomato basil soup creamy: rather than using cream, you can add white beans to tomato soup. This will make your soup rich, creamy, and so much more satisfying.
How to Store & Freeze
Freezing Tomato Basil Soup: Transfer soup to an airtight container, let the soup come to room temperature for storing in the freezer.
When you’re ready to cook frozen soup, remove and let thaw for about 1-2 hours then place mostly frozen soup in a pot to warm.
Store in the refrigerator: Let the soup come to room temperature then store in an airtight container in the refrigerator for 3-5 days.