Skip to content

Top Navigation

Cooking Light Cooking Light
  • Recipes
  • Cooking 101
  • Eating Smart
  • Healthy Living
  • News

Profile Menu

Your Account

Account

  • Newsletters
  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
SUBSCRIBE
Pin FB

Explore Cooking Light

Cooking Light Cooking Light
  • Explore

    Explore

    • 31-Day Healthy Meal Plan

      Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Read More
    • Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less)

      Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Read More
    • Our Favorite Healthy Air Fryer Recipes

      Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Read More
  • Recipes

    Recipes

    See All Recipes
    • Breakfast & Brunch
    • Lunch
    • Dinner
    • Drinks
    • Recipe Makeovers
    • Quick & Healthy
    • Diabetic
    • Gluten-Free
    • Vegetarian
    • Cooking Light Live
  • Cooking 101

    Cooking 101

    See All Cooking 101
    • Essential Ingredients
    • Cooking Techniques
    • Meet the Chef
    • Cooking Resources
    • Budget Friendly
    • Smart Choices
  • Eating Smart
  • Healthy Living

    Healthy Living

    See All Healthy Living
    • Weight-Loss
    • Health
    • Fitness
    • Home
    • Travel
    • Nutrition 101
  • News

Profile Menu

Your Account

Account

  • Newsletters
  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
Sweepstakes

Follow Us

  1. Home
  2. Recipes
  3. Vegetarian Soups and Stews

Vegetarian Soups and Stews

August 01, 2011
Skip gallery slides
Pin
Credit: Photo: Johnny Autry
Serve up a bowl of comfort with one of these delicious and healthy vegetarian recipes.
Start Slideshow

1 of 22

Pin
Facebook Tweet Email Send Text Message

Healthy Vegetarian Soup Recipes

Credit: Photo: Becky Luigart-Stayner
View Recipe: Garlic Soup (Sopa de Ajo)

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.

1 of 22

Advertisement
Advertisement

2 of 22

Pin
Facebook Tweet Email Send Text Message

Smoky Farro and Chickpea Soup

Credit: Photo: Randy Mayor
View Recipe: 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.

2 of 22

3 of 22

Pin
Facebook Tweet Email Send Text Message

Veggie-Quinoa Soup

Credit: Photo: Greg Dupree
View Recipe: Veggie-Quinoa Soup

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.

3 of 22

Advertisement

4 of 22

Pin
Facebook Tweet Email Send Text Message

Vegetable Soup with Pistou

Credit: Photo: Becky Luigart-Stayner
View Recipe: 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.

4 of 22

5 of 22

Pin
Facebook Tweet Email Send Text Message

Hummus Soup

Credit: Photo: Jennifer Causey
View Recipe: Hummus Soup

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.

5 of 22

6 of 22

Pin
Facebook Tweet Email Send Text Message

Hot and Sour Soup

Credit: Photo: Randy Mayor
View Recipe: 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.

6 of 22

Advertisement
Advertisement
Advertisement

7 of 22

Pin
Facebook Tweet Email Send Text Message

Hearty Tortellini Soup

Credit: Photo: Jennifer Causey
View Recipe: 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.

7 of 22

8 of 22

Pin
Facebook Tweet Email Send Text Message

Fiery Tofu and Coconut Curry Soup

Credit: Photo: Randy Mayor
View Recipe: 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.

8 of 22

9 of 22

Pin
Facebook Tweet Email Send Text Message

Pumpkin Soup With Almonds and Sage

Credit: Photo: Romulo Yanes
View Recipe: 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.

9 of 22

Advertisement
Advertisement
Advertisement

10 of 22

Pin
Facebook Tweet Email Send Text Message

White Bean and Hominy Chili

Credit: Photo: Johnny Autry
View Recipe: White Bean and Hominy Chili

Vegetarian chipotle sausage packs quite a punch, adding savory depth to the entire pot.

10 of 22

11 of 22

Pin
Facebook Tweet Email Send Text Message

Creamy Butternut-Leek Bisque

Credit: Photo: Jennifer Causey
View Recipe: 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.

11 of 22

12 of 22

Pin
Facebook Tweet Email Send Text Message

Roasted Butternut Soup with Goat Cheese Toasts

Credit: Photo: Becky Luigart-Stayner
View Recipe: 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.

12 of 22

Advertisement
Advertisement
Advertisement

13 of 22

Pin
Facebook Tweet Email Send Text Message

Zesty Heirloom Gazpacho

Credit: Photo: Jennifer Causey
View Recipe: 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.

13 of 22

14 of 22

Pin
Facebook Tweet Email Send Text Message

Grilled Corn and Potato Chowder

Credit: Photo: Becky Luigart-Stayner
View Recipe: 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.

14 of 22

15 of 22

Pin
Facebook Tweet Email Send Text Message

Sweet Potato and White Bean Soup

Credit: Photo: Jennifer Causey
View Recipe: 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.

15 of 22

Advertisement
Advertisement
Advertisement

16 of 22

Pin
Facebook Tweet Email Send Text Message

African Ground Nut Stew with Sour Cream-Chive Topping

Credit: Photo: Lain Bagwell
View Recipe: 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.

16 of 22

17 of 22

Pin
Facebook Tweet Email Send Text Message

Quinoa and Roasted Pepper Chili

Credit: Photo: Johnny Autry
View Recipe: Quinoa and Roasted Pepper Chili

Quinoa bulks up this meatless chili, adding its toasty-nutty flavor and contributing protein and fiber. Smoked paprika is key, adding unparalleled flavor and depth. If you can’t find fire-roasted tomatoes with chipotles, you can use regular fire-roasted tomatoes. Just taste to gauge the spice level, and add a little chipotle chile powder, ground red pepper, or hot sauce if you think the chili needs more heat. We like the soft, creamy texture of pinto beans here, but you can use any canned bean you like. Serve with toasted flatbread, or bake up a pan of cornbread for a classic accompaniment.

17 of 22

18 of 22

Pin
Facebook Tweet Email Send Text Message

Chickpea and Winter Vegetable Stew

Credit: Photo: Becky Luigart-Stayner
View Recipe: 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.

18 of 22

Advertisement
Advertisement
Advertisement

19 of 22

Pin
Facebook Tweet Email Send Text Message

Smoky Seitan, Pinto Bean, and Hominy Stew

Credit: Photo: Randy Mayor
View Recipe: 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.

19 of 22

20 of 22

Pin
Facebook Tweet Email Send Text Message

Lentil-Edamame Stew

Credit: Photo: Becky Luigart-Stayner
View Recipe: Lentil-Edamame Stew

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.

20 of 22

21 of 22

Pin
Facebook Tweet Email Send Text Message

Three-Bean Vegetarian Chili

Credit: Photo: Becky Luigart-Stayner
View Recipe: 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.

21 of 22

Advertisement
Advertisement
Advertisement

22 of 22

Pin
Facebook Tweet Email Send Text Message

Red Lentil-Pumpkin Soup

Credit: Photo: Johnny Autry
View Recipe: Red Lentil-Pumpkin Soup

The hearty crunch of pumpkinseed adds wonderful contrast to this rich, creamy soup.

22 of 22

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 22 Healthy Vegetarian Soup Recipes
    2 of 22 Smoky Farro and Chickpea Soup
    3 of 22 Veggie-Quinoa Soup
    4 of 22 Vegetable Soup with Pistou
    5 of 22 Hummus Soup
    6 of 22 Hot and Sour Soup
    7 of 22 Hearty Tortellini Soup
    8 of 22 Fiery Tofu and Coconut Curry Soup
    9 of 22 Pumpkin Soup With Almonds and Sage
    10 of 22 White Bean and Hominy Chili
    11 of 22 Creamy Butternut-Leek Bisque
    12 of 22 Roasted Butternut Soup with Goat Cheese Toasts
    13 of 22 Zesty Heirloom Gazpacho
    14 of 22 Grilled Corn and Potato Chowder
    15 of 22 Sweet Potato and White Bean Soup
    16 of 22 African Ground Nut Stew with Sour Cream-Chive Topping
    17 of 22 Quinoa and Roasted Pepper Chili
    18 of 22 Chickpea and Winter Vegetable Stew
    19 of 22 Smoky Seitan, Pinto Bean, and Hominy Stew
    20 of 22 Lentil-Edamame Stew
    21 of 22 Three-Bean Vegetarian Chili
    22 of 22 Red Lentil-Pumpkin Soup

    Share & More

    Facebook Tweet Email Send Text Message
    Cooking Light

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise
    • Content Licensing
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletter
    Sign Up
    MeredithCooking Light is part of the Allrecipes Food Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Cooking Light may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Statementthis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Cooking Light. All rights reserved. Printed from https://www.cookinglight.com

    View image

    Vegetarian Soups and Stews
    this link is to an external site that may or may not meet accessibility guidelines.