Filling and healthy, eating a bowl of soup is known to help with satiety and lowering the intake of food you eat overall during a meal. 

Additionally, soups can be made in a jiffy, can be made in advance and frozen in the refrigerator, easy to transport and carry and have a ton of nutritional benefits making them an excellent choice to have after an intense workout or an Intensive Counseling session.

Our 4 Savoury Vegan and Vegetarian Soup Recipes are perfect if you’re looking for something that’s hearty as well as belly-warming.

#1. Vegan Cream of Mushroom Soup

This soup is tasty and wholesome. 

Vegan Cream of Mushroom Soup
Vegan Cream of Mushroom Soup

Serves: 4 

Prep time: 10 minutes

Cook time: 65 minutes

Total time: 1 hour and 25 minutes

Ingredients:

  • 1 cup soy milk
  • 1 cup vegan non-dairy sour cream substitute
  • 6 tsp flour
  • 3 cups vegetable broth
  • 3 tsp vegan margarine
  • 2 cloves of garlic minced
  • ½ small onion, diced
  • ¾ lb fresh mushrooms, sliced

Instructions:

  1. Heat a large pan and saute the garlic, onion and mushrooms in margarine for 3-5 minutes or until the onions turn soft.
  2. Reduce the heat to low before stirring in the vegetable broth. Cover the pot with a lid and let it simmer for 45 minutes.
  3. Add the soy milk, sour cream and flour and stir until well combined. 
  4. Continue to simmer for another 25-30 minutes or until the soup has thickened.
  5. Season with pepper and salt before serving. 

Tip: You can use any type of mushrooms for this soup such as button, shiitake, mini portobellos and oysters. 

#2. Vegan Gluten-Free Carrot and Coconut Soup

A creamy vegetable soup is an excellent way to consume your serving of vegetables for the day. 

Vegan Gluten-Free Carrot and Coconut Soup
Vegan Gluten-Free Carrot and Coconut Soup

Serves: 4

Prep time: 10 minutes

Cook time: 30 minutes

Total time: 40 minutes

Ingredients:

  • Salt, to taste
  • 1 can coconut milk
  • 1 ¾ cup vegetable broth
  • 1 ½ tsp curry powder
  • 1 tsp fresh ginger
  • 1 onion, finely chopped
  • 2-3 large carrots, finely chopped

Instructions:

  1. In a large pan, add ginger, onions, carrots, curry powder and the vegetable broth and simmer for 20-30 minutes or until the carrots turn soft.
  2. Remove from the heat and allow it to cool a little before pureeing using a blender. 
  3. Return to heat and add the coconut milk. Stir until well combined.
  4. Serve hot or chilled.

Tip: If you love spicy soups, add a dash of hot sauce or chilli. You can also blend in Thai basil, cilantro or parsley to complement the flavours.

#3. Pumpkin Soup

This vegetarian pumpkin soup is perfect for the holidays. 

Pumpkin Soup
Pumpkin Soup

Serves: 4

Prep time: 10 minutes

Cook time: 15 minutes

Total time: 25 minutes

Ingredients:

  • Pepper, to taste
  • Salt, to taste
  • ½ tsp sugar
  • ½ tsp nutmeg
  • 3 cups soy milk
  • 1 ½ cups vegetable broth
  • 1 can pumpkin puree
  • 3 tsp margarine
  • 1 onion, diced

Instructions:

  1. In a large pan, cook the onions in the margarine for 3-5 minutes or until the onions turn soft and translucent.
  2. Add the remaining ingredients and stir until well combined.
  3. Cook the soup on medium heat for 10-15 minutes.
  4. Serve immediately.

Tip: Increase the spice by adding ½ tsp ground ginger, ¼ tsp ground allspice or ground cloves and ½ tsp ground cinnamon. 

#4. Minestrone Soup

This recipe for vegan and vegetarian minestrone soup is full of healthy, low-fat vegetables such as zucchini, green beans, celery, carrots and tomato.

Minestrone Soup
Minestrone Soup

Serves: 6

Prep time: 10 minutes

Cook time: 80 minutes

Total time: 1 hour 30 minutes

Ingredients:

  • 1 ½ cups macaroni pasta
  • Pepper, to taste
  • Salt, to taste
  • 1 bay leaf
  • 3 cloves of garlic, minced
  • 1 cup of green beans, chopped
  • 3 zucchini, chopped
  • ½ onion, chopped
  • 2 stalks of celery, chopped
  • 2 carrots, chopped
  • ½ tsp oregano
  • 3 tsp basil, chopped
  • 4 cups tomatoes, diced
  • 4 cups vegetable broth

Instructions:

  1. In a large pot, add the vegetable broth, bay leaf, garlic, green beans, zucchini, onion, celery, oregano, basil and diced tomatoes. 
  2. Simmer the soup for 45-60 minutes or until the vegetables turn tender. Stir occasionally. 
  3. Add the macaroni pasta along with salt and pepper. Increase the heat to medium-low and continue to simmer for 15-20 minutes or until the pasta is completely cooked. 
  4. Remove the bay leaf before serving.

Tip: You can make this soup gluten-free by switching to gluten-free pasta and vegetable broth. 

The Wrap Up

These soups are perfect for days when you’re running busy or simply feeling lazy. They also make for excellent dishes for a party as they can be made ahead of time. 

In fact, since most of the soups can be served chilled, they can be made in batches. Freezing also helps intensify the flavours of the soup. 

All you have to defrost them and heat them up (or serve them cold) for a tasty lunch, dinner or appetiser. 

Which were your favourite vegan and vegetarian soups and how did you serve them (hot or chilled)? Tell us in the comments section below!

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