The Best Hearty Vegan Vegetable Soup
A vibrant, nourishing, and incredibly flavorful plant-based vegetable soup packed with an abundance of fresh vegetables and savory herbs. This easy-to-make, healthy recipe is perfect for a comforting meal or convenient meal prep, proving that vegan can be truly satisfying.
Servings 6 Servings
Calories 250kcal
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 large onion chopped
- 2-3 cloves garlic minced
- 2 carrots diced
- 2 celery stalks diced
- 2-3 medium potatoes e.g., Russet, Yukon Gold, or sweet potatoes, peeled and diced
- 4 cups assorted fresh or frozen vegetables e.g., zucchini, kale, spinach, bell peppers, corn, green beans, peas, mushrooms, parsnips, cabbage, chard
- 1 28-ounce can crushed, diced, or fire-roasted tomatoes
- 6-8 cups vegetable stock or broth preferably low-sodium
- 1 15-ounce can chickpeas or kidney beans, rinsed and drained (optional)
- 1 bay leaf
- 1 teaspoon Italian seasoning
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sweet smoked paprika
- Pinch of red pepper flakes or chili flakes optional, for heat
- Salt and black pepper to taste
- 2 tablespoons fresh parsley chopped (for garnish)
- 1 tablespoon fresh lemon or lime juice for brightness
- Optional: fresh basil or thyme 1 teaspoon white wine vinegar
Instructions
- Prepare all vegetables: Chop the onion, mince the garlic, and dice the carrots, celery, potatoes, and any other chosen vegetables.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté until softened, about 5-7 minutes.
- Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- Stir in the diced potatoes, assorted vegetables, canned tomatoes, vegetable stock, bay leaf, Italian seasoning, dried oregano, sweet smoked paprika, red pepper flakes (if using), salt, and black pepper.
- Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-30 minutes, or until all vegetables are tender.
- If using, stir in the rinsed and drained canned beans or chickpeas during the last 5-10 minutes of simmering to heat through.
- Remove and discard the bay leaf. Stir in the fresh parsley (and optional basil or thyme) and a squeeze of fresh lemon or lime juice (and optional white wine vinegar) for a brighter flavor.
- Taste the soup and adjust seasonings as needed, adding more salt, pepper, or herbs if desired. Serve hot with optional crusty bread.
Notes
Nutrition Facts (Estimated per serving)
This vegan vegetable soup for weight loss is exceptionally healthy and nutrient-dense.- Calories: 250 kcal
- Protein: 10g
- Fat: 6g
- Saturated Fat: 1g
- Carbohydrates: 38g
- Fiber: 10g
- Sugars: 8g
- Sodium: 450mg
- Vitamin A: 120% Daily Value
- Vitamin C: 70% Daily Value
- Vitamin K: 30% Daily Value
- Potassium: 25% Daily Value
- Iron: 15% Daily Value
- Calcium: 8% Daily Value