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Plant-Based Soups — Super for You and the Planet P

Warm, rich, and hearty. Light and refreshing. Spicy and silken. The styles, flavors, and textures of soups are limitless. Even if you’re ditching dairy. Or blowing off beef.

Lucious plant-based soup recipes are plentiful, from traditional favorites to enticing exotics. Pull out your favorite pot. We’re dishing out meat-free, dairy-free, egg-free recipes.

Carrot Apple Coconut Soup

Source: Veecoco, which offers online vegan cooking classes.


Description: “Easy to prepare and perfect for a cozy winter day,” says Samuel Schanderl, Veecoco co-founder.

Yields: 3-4 portions

Carrot Apple Coconut Soup

Carrot Apple Coconut soup, image courtesy of Veecoco

Ingredients

  • 2 garlic cloves
  • 1 piece of ginger, thumb-sized
  • 1 onion
  • 1 chili (optional)
  • 5 carrots (medium size)
  • 1 apple
  • 3-4 potatoes (medium size)
  • 3 tablespoons olive oil
  • 1 can coconut milk (400 ml)
  • 500 ml (about 17 ounces) of hot water (or more if needed)
  • 1/4 teaspoon turmeric
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • juice of 1 lemon

For garnish

  • 1 teaspoon coconut milk, or 1 tablespoon of plant-based yogurt
  • 1 tablespoon roasted pumpkin seeds
  • 1 teaspoon olive oil
  • fresh parsley

Instructions

  1. Mince garlic, ginger, and onion. Optional: mince chili if you want your soup spicy.
  2. Dice carrots, apple, and potatoes in smaller cubes.
  3. Bring pan to medium-high heat, add olive oil, then fry garlic, ginger, and onion for 5 minutes until the smell becomes really delicious.
  4. Add carrots, apple, and potatoes, stir everything well, and place the lid on top. Turn down the heat and let it simmer for 15 minutes, stirring occasionally. This will intensify the flavors.
  5. Add coconut milk, water, and salt. Let soup simmer for another 15 minutes. Season with turmeric and pepper. Add more water if needed.
  6. Taste and see if you need to season it more.
  7. Use an immersion blender to blend the soup until it is completely creamy.
  8. Take it off the heat, add the lemon juice.
  9. Garnish with a few drops of coconut milk or yogurt, pumpkin seeds, a drizzle of olive oil, and some freshly chopped parsley.

Creamy Pea Soup

Source: The Vegan Society (credit: Aimee Ryan for Wallflower Kitchen)

Description: “A simple [flavorful] soup that can be ready in minutes. Perfect for a light starter.”

Ingredients

  • 1 tablespoon olive oil
  • 2 garlic cloves
  • 1 medium white onion, diced
  • 1 celery stick, roughly chopped
  • 1 leek, roughly chopped
  • 450 grams (about 16 ounces) frozen peas
  • 700 ml (about 24 ounces) vegetable stock
  • 50 grams (about 1.75 ounces) raw cashews
  • 1 tablespoon balsamic vinegar (optional)
  • Salt and pepper to taste
  • Dairy-free cream or soy yogurt, to serve

Instructions

  1. Heat olive oil in a medium saucepan and sauté onions and garlic until softened. Add chopped leek and celery and cook for another couple of minutes.
  2. Stir in peas and cashews, then add stock and balsamic vinegar. Season with salt and pepper and simmer for 5 minutes.
  3. Transfer to a blender and mix until smooth.
  4. Ladle soup into bowls and top with a swirl of dairy-free cream or soy yogurt.

Beetroot Soup

Source: The Vegan Society (credit: Jane Hughes, author of Vegan: 100 Everyday Recipes and The Vegetarian Year: 365 Healthy Seasonal Recipes)

Description: “Coconut milk makes this soup deliciously smooth, while chili flakes and cumin deliver a spicy kick.”

Beetroot soup

Beetroot soup, image: AdobeStock

Ingredients

  • 500 grams (about 17.5 ounces) raw beetroot
  • 2 sticks celery
  • 1 large red onion
  • 1 clove garlic
  • 3 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • pinch of dried red chili flakes
  • freshly ground black pepper, to taste
  • 1 tablespoon red wine vinegar
  • 50 ml (about 1.7 ounces) vodka, optional
  • 850 ml (about 28.75 ounces) vegan stock
  • 400 ml (about 13.5 ounces) coconut milk

Instructions

  1. Top and tail beetroot, then peel it under cold running water. Cut each into 8 roughly equal pieces. Cut celery into thick slices. Peel onion and cut into 8 pieces. Peel garlic and chop roughly. Put ingredients into a large saucepan, add olive oil, and stir to coat the vegetables. Cook over medium heat for 10 minutes, stirring occasionally. Add cumin, chili flakes, and a generous twist of black pepper and cook for a further 10 minutes.
  2. Pour vinegar and vodka (optional) into the pan, stir the vegetables well and continue to cook until the moisture in the pan has evaporated away. Add the stock and bring the mixture to a boil. Then lower the heat, put a lid on the pan, and simmer for an hour, checking and stirring regularly. Use the point of a sharp knife to check that the beetroot is tender, then take the pan off the heat and allow the soup to cool.
  3. Transfer the soup to a blender or food processor and blend until very smooth. Return it to the saucepan, pour in the coconut milk, and reheat, stirring continuously. Check the seasoning and consistency — if you would like a thinner soup, add a little more water.
  4. Tip: Reserve a little coconut milk to add a swirl to each bowl before serving, or decorate with a few drops of chili-flavored oil.

More Plant-based Soups

Looking for more warming plant-based soups? Check out these earth- and people-friendly vegan soup recipes.

 

 

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