Making Healthy Vegan and Vegetarian Soups that are Satisfying and Delicious

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Making healthy vegan and vegetarian soups that are satisfying and delicious isn’t as hard as it sounds. Do you like, stand-at-the-counter-can’t-stop-dipping-your-spoon-into-the-pot soups? Because today, I’m sharing some of my favorites.



Vegan and Vegetarian Soups

Vegan and vegetarian soups can be super delicious, if you have a few tricks of the trade. I’ll show you how to make them, so you’ll feel full, satisfied and not one bit lethargic after dinner.

Eating these healthy soups, alongside some crudites, and maybe a small side salad, and a few bites of dark chocolate afterwards is lifestyle change I adopted several years ago after reading books by Dr. Joel Fuhrman; celebrity certified nutritionists Kimberly Snyder and Natalia Rose; and watching such documentaries as The Game Changers and Forks Over Knives.

This way of eating is indeed a game changer. And while there aren’t a ton of micro-nutrients in any cooked foods, cooked foods do have a place in our diet, especially during the cold weather months. Cooked foods satisfy us and fend off cravings that lead to junk food or binge eating. They warm you, of course; they add fiber to your diet; and most importantly, they are much kinder and healthier than recipes calling for meat.

Healthy and Satisfying

With my way of preparing healthy vegan and vegetarian soups, you’ll never be disappointed or bored. I need my meals to taste really good. I make these soups regularly and I know you’ll love them and find them very satiating.

So, what’s the big secret to soup? There are actually two secrets: the ‘right’ fat and the ‘right’ salt.


Grapeseed oil


Grapeseed Oil

One of the Best Oils for Cooking at High Temperatures

It’s known that grapeseed oil is an excellent oil or ‘fat’ to cook with. It is extracted from the seeds of wine grapes, which are byproducts of winemaking. It is a versatile oil. Its properties make it difficult oil to misuse. And it has a low-profile taste that doesn’t interfere with your dishes.


coconut oil


Coconut Oil

Another Great Oil to Cook With

Coconut oil is an excellent plant-based fat. It tastes great and it’s safe to heat. In some dishes, like coconut milk ice cream you can really taste the coconut oil. This is not true with all soups, however. It’s excellent in the Thai Curried Carrot Coconut soup recipe below.


Pink Himalayan Salt


Pink Salt

The Salt that’s High in Minerals

Pink salt (sea salt works too) has no anti-caking chemicals and reportedly more minerals. There are conflicting reports about the difference between pink salt and table salt with iodine added. I’ve read online reports that say there is no difference, yet all of the nutritionists’ books I’ve read insist pink salt is not only safe but actually has many redeeming qualities. I use a lot of pink salt in my salads. My doctor says it’s okay because my blood pressure is low.

The Easiest, Most Delicious Vegan and Vegetarian Soups

Are you under the impression that vegetarian cuisine is boring or somehow limited? You would be mistaken. There’s a whole world of vegetables. Vegetarian cuisine can be hearty or light. It’s highly nutritious. It’s flavorful. And it’s a much kinder way of living.

It you start your recipes with sauteing the onions, you don’t really need a recipe, but you can find my ingredients and general instructions below. They are not kitchen tested but that’s the beauty of soups. You don’t really need a recipe.


Healthy, vegan tortilla soup


Vegetarian Tortilla Soup

Tortilla Soup made with homemade tortilla strips, roasted corn and kidney beans

Corn tortillas, sliced in thin strips and fried in coconut oil

(I like the organic ones by La Tortilla Factory. Food For Life corn tortillas are all natural too.)

Coconut oil for frying

Coconut oil for sautéing onion and for soup base, about 4-5 T.

Pacific brand vegetable stock, about 24 oz.

Red bell pepper, chopped, about half

Pomi chopped tomatoes with juice, about 13 oz.

Victoria chopped mild green chilis with juice, 2 small cans

Kidney beans, about 2 15 oz. cans, rinsed

Plenty of mild red chili powder, about 1 ½ T.

Cumin, about 2 t.

Jalapeno, about ¼, seeded and chopped

Small package frozen, organic roasted corn (it’s important to buy organic because corn is a big GMO crop and you don’t want that!)

Red onion, about half, chopped

Garlic, about 4 cloves, chopped



Lime wedges

Red or green cabbage, sliced thin

Coyo, all-natural coconut milk yogurt (Delicious and healthy in place of sour cream!)

avocado slices

Place coconut oil in large stock pot. Sautee onion till soft. Add spices. Toss for a few minutes till absorbed. Add beans and mild chilis. Stir to coat. Add stock and tomatoes. Simmer on low about 15 minutes.

In heavy skillet, fry tortilla strips till almost brown. Watch so they don’t burn. Transfer to paper towels to blot excess oil.

Add pink salt and additional oil at the end of cooking for more flavor is desired. I use olive oil at this point, but you can stick with coconut oil if you prefer.

Top with cilantro, cabbage, tortilla strips and lime. You’re gonna’ love it. It’s “Souper” flavorful!



Vegetarian Posole

Posole with Smoky Hot Chipotle

This special recipe has been adapted by me for a vegetarian diet. It’s originally from the Ann Burch, previous owner of the Side Street Café, Los Olivos California, courtesy of my longtime friend, the late Karen Langley Stevens, Santa Ynez.

32 oz. Pacific brand vegetable stock

Coconut oil

1 med. yellow onion, chopped

2 T. mild chili powder

1 red bell pepper, chopped

6 to 7 cloves garlic, chopped

1 to 2 T. cumin

1 to 2 t. Mexican or Greek oregano

2 16 oz. cans Juanita’s Mexican style hominy, rinsed

3 T. cornstarch mixed with ¼ C. water

Smokey hot chipotle powder, ½ t.


Chopped radishes, Pico de Gallo, tortilla strips, chopped green cabbage.

In a large stock pot, sauté onion in coconut oil till soft. Add chili powder, cumin and oregano. Stir till coated. Add pepper, garlic, hominy. Stir for a few minutes till pepper is softened and hominy is coated. Add stock and chipotle powder. Simmer till gently boiling. Add cornstarch and water.

Simmer gently for fifteen minutes. Top with garnishes. Posole is super delicious and filling without the meat. I like to serve mine with my homemade cornbread and honey.


Vegan Minestrone


Vegetarian Minestrone with Porcini Mushrooms

You are in for a treat. 

28 oz. fire roasted tomatoes

4 T. coconut oil

32 oz. Pacific brand vegetable stock

½ package Penne or Rotelli pasta

1 16 oz. can each black, kidney and navy beans, rinsed

1 oz. package dried porcini mushrooms, minus a little

3 stalks celery, chopped

½ large yellow onion, chopped

Pink salt

1 C. chopped, fresh spinach

Saute onion and celery in coconut oil till soft. Add tomatoes, beans, stock and dried mushrooms, then add pasta and simmer pasta according to package directions. Throw in the spinach last, and simmer five minutes or until softened. The addition of the porcini mushrooms is incredible. Super hearty vegetarian soup.


Vegan Thai Curried Carrot Soup


Vegan Thai Coconut Curried Carrot


Wow, super good soup! You will love this. I based it on a soup I had from the food bar at Whole Foods. Try both and see which one you like best!

Red Thai brand red curry paste, to taste (I do about 1 ½ t.)

Mild Indian curry to taste, (I add about 1 ½ t.)

Coconut oil, 3 – 4 T.

Coconut milk, 1 14 oz. can (full fat)

2 ½ C. Pacific brand vegetable stock

½ onion, chopped

5 lg. carrots, peeled and chopped

Hot chili pepper flakes

Fresh ginger, chopped fine



Cocojune all-natural coconut yogurt

Sautee onion in coconut oil in large stock pot. Add carrots and stock and simmer 30 minutes.

Puree in blender. Return to pot and add coconut milk, ginger, curries and pepper flakes. Simmer a few more minutes and stir.

Garnish with lime juice and coconut yogurt. Super flavorful! 


Shiree's Pillars to Optimal Wellness


Well, that’s it for today! If you want stunning skin, an elevated mood and plenty of sustained energy throughout the day, take a look at the special gift I have for you. It’s my free download “Five Pillars to Optimal Wellness“. You think: 


  • because you’ve struggled with a few health issues and maybe even with weight that you don’t have what it takes to get and stay healthy.
  • that taking care of yourself is hard.
  • that making a morning green juice is time consuming and expensive.
  • it’s easier to grab a sandwich than it is to make yourself a big raw salad for lunch.
  • and you’re afraid giving up your glass of red wine in the evening will be too restrictive.

Shall we put those thoughts to rest right now? I’ve made things easy for you with the sweet little download below.

Click 5 Pillars to Optimal Wellnessto grab my free, download and learn how to enjoy taking care of yourself, maybe for the first time ever!

Bye for now,


For my weekly, healthy grocery list and my super healthy and delicious salad combo’s, check out my post “My Excellent Weekly Grocery List” !

January 24, 2022

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Making Healthy Vegan and Vegetarian Soups that are Satisfying and Delicious

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Healthy, vegan tortilla soup