Healthy Vegetarian Soup Recipes
Soups and stews are basic, and the techniques are classic. Each is based on a flavorful liquid, such as stock or broth, and any additional ingredients contribute specific flavors or textures. They make wonderful vegetarian meals because they typically rely on affordable—even homegrown ingredients—such as hearty grains and vegetables.
Garlic Soup is a simple appetizer soup that makes the most of everyday ingredients. Serve with a slice of Tomato and Garlic Toast and green salad for a light lunch. Use high-quality ingredients; because this basic soup has few elements, each contributes substantially to its success.
Smoky Farro and Chickpea Soup
This hearty one-pot meal couldn't be easier, and it makes for simple cleanup. Look for pouches of precooked farro either on the grain aisle or in the frozen food section of your supermarket.
Toasting quinoa, like with toasting nuts or other whole grains, draws out its aroma and deepens and intensifies its flavor. New York City chef and Chopped judge Amanda Freitag uses a gardenful of vegetables in this light yet hearty soup, making it the kind of dish that can be adapted to the seasons. Try it in the spring with baby carrots and artichokes, fava beans, and asparagus. A summer version might include corn, okra, green beans, and eggplant. For a vegan version, simply substitute unsalted vegetable stock for the chicken stock. The onion, carrot, red pepper, and garlic serve as the soup’s mirepoix, a sautéed melange of veggies that make up the flavor base for the broth.
Vegetable Soup with Pistou
This vegetable soup doesn’t lack when it comes to fresh produce. Its hearty ingredient list will leave you and your hungry diners feeling delightfully satisfied.
If you love hummus for its smooth creaminess, garlicky punch, and lemon tang, then get ready for your new favorite soup. That’s right—we turned the dip of the decade into a soup that’s savory, silky, and garlicky good. A portion of the chickpeas are reserved and toasted in a skillet to offer some chew—a nice textural contrast to the creaminess of the pureed soup. If the soup feels a little too thick, adjust by blending in more water, 1⁄/4 cup at a time. You can make the soup a day or two ahead, but you’ll definitely need to adjust the texture, as it will overthicken upon standing. Make the toasted chickpea topping up to a day ahead; store in an airtight container at room temperature. For the sake of your sanity, purchase tahini in a jar with a wide mouth; narrow tops make it difficult to stir and spoon out what you need.
Hot and Sour Soup
There is nothing like the dynamic duo of hot and sour. We love this classic soup and are pretty sure you will soon be a fan too.
Hearty Tortellini Soup
This satisfying main is a great way to reset after a few weeks of meat-centered holiday eating. If freezing, be sure to cool the soup completely before adding the tortellini or they will absorb too much liquid and lose their shape.
Fiery Tofu and Coconut Curry Soup
This recipe brings the heat, but in the best way. Sweet and spicy and completely delicious, this soup will soon become a favorite.
Pumpkin Soup with Almonds and Sage
This fast recipe delivers slow-cooked flavor. Pumpkin is one of the few vegetables whose canned version is quite good, saving you lots of time and effort. Just be sure you don't accidentally grab pumpkin pie filling, which contains added sugar and spices.
White Bean and Hominy Chili
Vegetarian chipotle sausage packs quite a punch, adding savory depth to the entire pot.
Creamy Butternut-Leek Bisque
Whole-grain quinoa simmers in the soup and then gets blended into the mix—resulting in a thick, creamy, luscious texture. Don’t be afraid to let the blender go for a couple of minutes; that’s the path to super-smooth results. We call for precut-prepped butternut squash because it’s a real time-saver, slashing up to 20 minutes of prep time; you’ll find bags of the peeled, cubed squash in the produce section with the bags of broccoli florets and other prepared-prepped veggies. For the prettiest appearance, go with beige-colored quinoa and skip red or tricolored varieties. Greek yogurt goes into the soup to brighten the taste, and another dollop goes on top as a finishing touch along with crunchy almonds.
Roasted Butternut Soup with Goat Cheese Toasts
Most any winter squash will work in this recipe. We like butternut for the nutty, slightly sweet flavor it lends to the soup. Serve this paired with a hearty salad studded with nuts and seeds for a more filling entrée.
Zesty Heirloom Gazpacho
Green tomato adds nice tang to the mix. White wine vinegar works in place of sherry. Chilled bowls will keep the soup extra refreshing.
Grilled Corn and Potato Chowder
Grilled corn ups the flavor quotient in this classic soup. Fresh thyme also stands at the forefront when it comes to making this soup a family favorite.
Sweet Potato and White Bean Soup
Mild cannellini beans give the soup body and protein without distracting from the rich sweet potato flavor. Chopped apple and Greek yogurt on top add a tart and tangy contrast. Nutrition abounds in versatile sweet potatoes; plain potatoes need much more dressing up.
African Ground Nut Stew with Sour Cream-Chive Topping
Peanuts are also called ground nuts to distinguish them from tree nuts. They're a staple in African cuisine. For more intense heat, use a full teaspoon of crushed red pepper. Garnish with chives, if desired.
Quinoa and Roasted Pepper Chili
Chickpea and Winter Vegetable Stew
The fiery ingredient used to give a heap of flavor in this recipe is Harissa, a spice paste used in Moroccan cooking. Look for it at Middle Eastern markets.
Smoky Seitan, Pinto Bean, and Hominy Stew
Recipe developer Andrew Brown of White Dog Café in Philadelphia serves this satisfying vegetarian stew in roasted, seeded acorn squash halves. This dish provides nearly a day's allowance of protein, most of it from seitan, also known as wheat gluten. Chipotle chile powder lends wonderful smoky flavor. Hominy is a traditional Native American ingredient.
Fava beans are traditional in this stew, which we updated with edamame. You can also substitute green peas for the edamame, if you like. Scoop up the thick stew with Teff Injera Bread or pita. Halve the portion if you'd like to serve this as a hearty side dish.
Three-Bean Vegetarian Chili
This recipe proves that hearty chili doesn’t necessarily mean meat on the ingredient list. The variety of beans give great texture and flavor.
Red Lentil-Pumpkin Soup
The hearty crunch of pumpkinseed adds wonderful contrast to this rich, creamy soup.