Making Healthy Vegan and Vegetarian Soups that are Satisfying and Delicious

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.

 

 

Healthy 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.

How to Make Soups Healthy and Delicious

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.

 

 

Avocado Oil

One of the best oils for cooking at high temperatures. It’s known that avocado oil is an excellent oil or ‘fat’ to cook with. It has a low-profile taste that doesn’t interfere with your dishes.

 

 

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 Salt

Pink salt is high in minerals.

It (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.

 

 

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

Toppings

Cilantro

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 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.

Garnishes

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.

 

 

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 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

Garnishes

Lime

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! 

 

Get Started with a Free Download

 

 

To get started on a home where you feel healthy, happy and connected grab my complimentary design and wellness download, The Wellness Home, 5 Steps to a Beautiful, Restful Home for Women Who Value their Health and Wellness!

It’s the prettiest little book. It’s a quick read with super easy design solutions that help you lead a beautiful, healthier lifestyle at home, plus my 3-to-5 Things Framework that gives you step by step actions to get started and stay on track. 

That’s it for today. Thank you for stopping by!

Shiree’

PS – this year marks my 25^th year in business this year and that’s something to celebrate! We’re cooking up some great gifts for you and some special discounts on my signature courses and virtual services!

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