Healthy Recipes for Nutritious Vegan Soup

If you are vegan, there are many healthy recipes you can make at home, including various soup types. Soup is a light, practical, yet delicious meal, and easy to make even if you are a busy type that only has small time to cook. Plus, soup can be brought to office in warm container, ready to eat for quick, healthy meal. Warm soup has lots of ingredients in one bowl, and it has many colors and flavor combination. These soup recipes also have carbohydrate, protein, vitamin and mineral sources in them.


Healthy Recipes for No-Meat Soup

Do not let food restrictions stop you to enjoy eating. Here are some healthy recipes you can make easily at home:

  • Tomato and tempe soup. This soup has lots of vitamins, minerals and protein. Pour 2 tablespoons of oil into pot and turn the stove on to medium heat. Add 1 chopped onion and some salt, stir for 8 minutes. Add 2 pounds of chopped carrots and reduce the heat, stir for 5 minutes. Pour 4 ½ cup of vegetable broth, boil, and simmer the soup for 30 minutes. Add ¼ cup of tomato paste into the soup and puree it. Slice 8-ounce tempe block into ½-inch cuts, cook in skillet with 2 tablespoons of oil for 3 minutes, and add a tablespoon of chopped dill. Put the tempe cuts in the bowl and pour the tomato puree.
  • Moroccan vegan stew. This is variation of veggie soup with Moroccan spices. To make it, heat 2 tablespoon of oil in the pot with medium heat. Pour 1 chopped onion, 1 chopped jalapeno pepper (skip if you do not like spicy), ½ cup of chopped celeries, ½ cup of chopped carrots, and 2 cups of cut mushrooms. Sauté for 10 minutes. Pour 3 cups of vegetable broth, 28 oz of canned tomatoes, and 2 cups of cooked chickpeas. Simmer for 10 minutes. Afterward, put 3 tablespoons of raisins, some salt and pepper, and then stir and serve.
  • Lentil soup. This is one of high-protein healthy recipes for vegans, which consist of simple but nutritious ingredients. Pour 2 tablespoons of oil into pot on medium heat. Add 2 stalks of chopped celery, 3 chopped carrots, a chopped onion and 4 minced garlic cloves. Cook for 10 minutes before adding 8 cups of veggie broth, 1 ½ cups of lentils, and 3 bay leaves. Simmer for 30 minutes before adding 2 chopped potatoes and a bunch of chopped spinach. Cook for another 10 minutes and add salt, before serving.
All these recipes are for 5-6 servings, but they are easy to adjust if you cook for less or more.

Tips to Enjoy Vegan Healthy Recipes

These soup recipes can be side dishes or main meals. If you want to have them as main dishes, eat them with steamed rice of your choice (jasmine rice or Basmati rice are great for them) as carbohydrate source. Add some fruit slices as dessert, and you get a simple but healthy meal. These healthy recipes can be combined with other ingredients, such as corn, chickpeas, green peas, bean sprouts, and many more.

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