Dal is a classic Indian soup that can be served as a starter, main or side dish. Try serving it with a naan or roti for dipping and you won’t be disappointed. Vegan dal is low in fat and high in protein and fibre. You’ll have to work hard to find another dish that is as healthy and delicious as a vegan dal soup. This vegan lentil soup uses a simple set of ingredients and a large batch can be cooked for under 5 dollars. Once the soup is simmering you’re free to make another dish or sit back and relax while your kitchen fills with the exotic scents of India.
SERVINGS 6 to 8 TIME 1.5 hours INGREDIENTS 6 Tbs. vegetable oil 3 large onions (6 cups), diced 2 cloves garlic, minced 4 Tbs. ginger, peeled and minced 3 medium jalapeños, minced 10 cups vegetable broth 1 pound (2 cups) red lentils 1 Tbs. ground coriander 2 tsp. ground cumin 2 tsp. mustard powder 2 tsp. paprika 2 tsp garam masala or curry powder parsley to garnish (optional) DIRECTIONS
Heat vegetable oil in a large heavy-bottomed stock pot.
Add onions and cook until translucent, around 10 minutes.
Add ginger, jalapeños and garlic and cook for another 5 minutes.
Add vegetable broth, spices and lentils.
Bring to a boil for five minutes, then reduce to a simmer.
Cover and cook, stirring occasionally, for around 1 hour, until the lentils are soft and fall easily apart. Add water as needed.
Portion into bowls and add parsley to garnish.
Vegan lentil soup can be refrigerated for up to a week or frozen and thawed when you need a filling meal in a hurry. If it’s cold outside there’s nothing better than a bowl of hot and spicy dal soup.
I’ve reimagined classic French onion soup to create a vegan version with even more flavour than the original. While this soup takes time to prepare, it’s important not to rush the caramelizing of the onions as the entire flavour of the soup is based on the complex sugars created by slowly browning the onions. This easy soup recipe requires a simple list of ingredients, but results in a rich, complex vegetarian onion soup that will satisfy you when you crave a savoury treat.
6 to 8
10 cups (3 pounds) yellow onions, thinly sliced
2 garlic cloves, minced
2 Tbs. margarine
2 Tbs. vegetable oil
1/2 tsp salt
1/2 tsp. sugar
3 Tbs flour
10 cups vegetable stock
2 Tbs. miso paste
4 Tbs. brandy
1 or 2 slices French bread per bowl, day old or toasted
1 Tbs. nutritional yeast per bowl (optional)
Thinly slice the onions and mince the garlic. Thin slices will speed the caramelization process.
Heat the margarine and oil in a large heavy-bottomed pot or skillet. When the margarine has melted, add the onions and cook until the onions are translucent, about 10 minutes.
Add the sugar, salt and garlic and continue occasionally stirring the onions, making sure to not let them burn. Cook until the onions are a caramel colour, about 30 to 40 minutes.
Heat the vegetable stock.
Dissolve the flour in a 1/4 cup hot stock. Stir into the onions and cook for another 4 to 5 minutes.
Add the onions to the pot with the vegetable stock, and deglaze the onion pan with brandy or hot stock to get all the tasty caramelized onion bits.
Bring the soup to a simmer, add the brandy and cover. Simmer the soup for 1 hour. Check occasionally and add water if the level has reduced significantly.
Reduce heat to bring the soup below boiling temperature. Dissolve the miso in 1/4 cup broth and stir into the soup. It’s important not to boil the miso since doing so will break down the beneficial bacteria and enzymes it contains. Cook at a medium low temperature for 30 minutes.
Portion soup into bowls, top with slices of French bread and sprinkle with nutritional yeast. Enjoy!
This vegan onion soup can be refrigerated for up to a week or frozen and thawed when you crave the rich broth and caramelized onions. Now you know how to make French onion soup for vegans. I hope you enjoy this simple French onion soup as much as I do!
The winter leek season is starting to wind down but there’s still time to take advantage of fresh leeks and make a vegetarian leek soup that will fill you up with a hearty and healthy combination of simple ingredients. I like to cook this soup on the weekend and then enjoy delicious leftovers for the rest of the week. This vegetarian leek and potato soup recipe is quick to make but will impress everyone with how creamy, thick and rich it tastes while being nutritious and low calorie. Try making the soup now and then save this simple recipe until the start of the summer leak season. This vegan soup recipe takes about 20 minutes to prepare and an hour in total cooking time.
8 to 10
3 large leeks, white and light green parts only
2 tablespoons extra virgin olive oil
2 tablespoons vegetable oil
2 garlic cloves, finely chopped
1 tsp. salt
10 cups (6 to 7) Yukon Gold potatoes cut into 1/2-inch thick half-moons
7 cups vegetable stock
Black pepper, to taste
Trim the dark green tops and roots from the leeks. Slice them in half lengthwise and wash thoroughly. Cut crosswise into 1/4-inch-thick half-moons. Finely dice the garlic.
Heat the two tablespoons of vegetable oil in heavy-bottomed pot that holds at least 4 litres. Add leeks and garlic and salt. Cook, stirring occasionally, until leeks are softened but not browned, about 7 minutes.
While the leeks are cooking cut the potatoes in half lengthwise and then slice into 1/2-inch-thick half-moons. Continue to occasionally stir the leeks.
Add the vegetable stock. Bring the soup to a boil. Lower heat to simmer, cover, and let cook until potatoes are soft, around 40 minutes.
Stir in the extra-virgin olive oil. Purée soup to desired consistency with an immersion blender. Add some more salt and pepper until it tastes delicious.
You can serve this vegetarian soup as a meal by itself or as a side. This vegan leek soup is just as good reheated as it is fresh and will keep in refrigerator for up to one week. This leek soup also freezes well to satisfy your out-of-season leek cravings.
This vegan borscht recipe makes a hearty and healthy soup. Borscht is a classic Eastern European soup that comes in many variations. Including potatoes and puréeing the soup with an immersion blender creates a thick and creamy beet soup that will fill you up. It’s perfect as a main dish with fresh, crusty bread to dip into the soup or as a side with a salad or sandwich. If you’re looking for the perfect vegan soup recipe to cook for your friends, this could be it.
8 to 10
8 cups beets, peeled and cubed
4 cups yellow fleshed potatoes (Yukon Gold or similar), cubed
3 cups carrots, cut into circles
4 cups green cabbage, shredded
2 cups onion, diced
2 cloves garlic, minced
2 tablespoons olive oil
8 cups vegetable stock or water
1/2 a lemon, juice squeezed into soup
1/2 tsp. salt
black pepper to taste
Chopped dill to garnish
Prepare the garlic, onions, beets, potatoes, cabbage and carrots. Cut the beets, potatoes and carrots to be bite-sized chunks.
Heat the olive oil in a large soup pot over medium heat. Sauté the onions and garlic until the onions are translucent (about 5 minutes).
Add the potatoes, beets and carrots and sauté for another 5 minutes
Add the vegetable stock and salt and bring the soup to a boil for 10 minutes.
Add the shredded cabbage, reduce heat and cover. Simmer for 30-40 minutes, until the vegetables are tender.
Purée the soup with an immersion blender to your desired consistency. To prevent all of the vegetables from being puréed, remove 3 cups of vegetables before puréeing and add back afterwards.
Add salt and pepper to taste and add the freshly squeezed lemon juice.
Garnish with chopped dill and serve hot.
Leftovers will last for about a week in the fridge and the soup tastes even better reheated as the flavours have time to mingle. An hour of cooking will leave you with leftovers for a whole week. You can also freeze this vegetarian soup and microwave it if you’re in a hurry.
This is one of my favorite vegan soup recipes. It’s easy to make, uses easy to find ingredients and most importantly, is delicious. This vegan pea soup is healthy, low in fat, easy, cheap, hearty and filling. It’s great to eat as a meal in itself or as a side with a salad or sandwich.
8 to 10
2 cups (450 g) green split peas
2 cups chopped yellow onion
4 cups cubed creamy yellow potatoes (Yukon Gold for example)
3 cups of carrots, cut into disks
2 cups diced celery
3 garlic cloves, minced
2 tbs. olive oil
8 to 10 cups vegetable stock
1 tsp ground mustard
1/2 tsp. salt
pepper to taste
Put the ingredients in a heavy bottom pot, and bring to a boil for 5 minutes. Reduce heat to medium-low and cover loosely.
Check the water level and stir the soup every 20 minutes. If necessary, add water to keep the vegetables submerged.
Cook for at least 1 hour. When done, the potatoes should be completely cooked and the peas should be very soft and mushy.
Purée the soup with an immersion blender
Leftovers will last for about a week in the fridge and the soup tastes just as good reheated as it does fresh. An hour of cooking will leave you with leftovers for a whole week. You can also freeze the soup and microwave it when you’re in a hurry. I hope you enjoy my vegetarian green pea soup as much as I do.
A collection of healthy, delicious and easy vegan soup recipes