This fall, embrace the cold weather by getting creative in the kitchen with these homemade soup recipes. Not only are these soups packed with veggies and spices, but they are also vegan-friendly, low-sodium, and super healthy while still delivering on flavor and satisfaction. So rather than heating up a can of soup for your next evening meal, try out one of these hearty and healthy vegan soups.
There’s no better way to warm up on a chilly fall day than with a bowl of homemade soup. These healthy vegan homemade soup recipes are full of fall-inspired veggies and a variety of seasonings.
Flavorful spices like cinnamon and cayenne combined with hearty ingredients like black-beans and butternut squash are the perfect way to celebrate fall.
From roasted pumpkin soup to lentil vegetable soup, these homemade vegan soup recipes will warm up you and your kitchen this season.
1. Roasted Pumpkin Soup
This roasted pumpkin soup is about as fall-inspired as soups come. Combining creamy coconut milk with a variety of spices and a drizzle of maple syrup makes for a rich yet healthy vegan soup no one will be able to turn down.
- Halve a 2-pound sugar pie pumpkin and scoop out the seeds. Lay the halves cut side down on a lined baking sheet and place in the oven at 350 degrees for 50 minutes. When the pumpkin is done, remove it from the oven to cool.
- Chop 1./2 of an onion and mince 2 garlic cloves. Add them to a pan with oil and salt, cooking until the onion is translucent.
- Peel the skin off of the pumpkin halves. Add the pumpkin flesh, 1/4 teaspoon each of cinnamon and nutmeg, and a dash each of cloves, cayenne pepper, and cracked black pepper to the pot.
- Break up the pumpkin with a wooden spoon then add 2 cups of low-sodium vegetable broth to the pot.
- Bring the soup to a boil then lower it to a simmer for 15 minutes.
- Once the pumpkin soup is done, turn off the heat and stir in 1/3 cup of unsweetened coconut milk and 1 tablespoon of maple syrup.
- Transfer 2 cups of the soup mixture to a blender and puree it. Stir the pureed soup back into the pot with the rest of the soup.
Serve hot and garnish with toasted pumpkin seeds and a drizzle of coconut cream. Makes 2 servings.
2. Black-Bean and Sweet Potato Soup
This yummy homemade soup is my mom’s recipe. It combines sweet potatoes and black beans with cinnamon and paprika, making the perfect sweet and savory fall soup.
- Peel and cut 1 pound of sweet potatoes into 1/2-inch pieces and set them aside.
- Heat a drizzle of olive oil in a pot. Add half of a diced onion and half of a diced red pepper to the pot and cook for 5 minutes.
- Stir in 1 large minced garlic clove, 3/4 teaspoon of cumin seeds, 1/4 teaspoon of paprika, and a dash each of cinnamon and salt. Cook for 2 minutes.
- Add 2 cups of low-sodium vegetable broth, the sweet potatoes, 1 cup of water, and cracked black pepper to the pot. Bring everything to a boil then lower the mixture to a simmer for 15 minutes.
- Add 1 can of drained and rinsed black beans to the pot and simmer for another 10 minutes.
- Transfer 1 1/2 cups of the soup to a blender and puree it. Stir the pureed soup back into the pot with the rest of the soup.
Serve hot, garnished with red pepper flakes for added heat. You can thank my mom later!
3. Lentil Vegetable Soup
This soup combines fall-veggies with an array of herbs and spices, resulting in a super hearty bowl of soup. But the best part about this homemade soup is how easy it is to make. Everything is added to a crockpot and left to cook, giving all of the flavors and ingredients plenty of time to combine, resulting in a delicious vegan soup.
- Add 1 cup each of peeled and cubed butternut squash, peeled and sliced carrots, chopped potatoes, and chopped celery to a crockpot.
- Add a 1/2 cup of green lentils, 1/4 cup of yellow split-peas, 1/2 of a chopped onion, and 3 minced garlic cloves.
- Top everything off with 4 cups of low-sodium vegetable broth, 1 teaspoon of herbs de provence, and a sprinkle of salt.
- Cover the crockpot and cook the soup on low for 6 to 7 hours.
- When the soup is done, turn off the crockpot. Transfer 2 cups of the soup to a blender with 1/4 cup of olive oil, and puree it until it’s smooth. Stir the pureed soup and oil back into the crockpot.
Serve the soup hot, topped with sautéed kale or spinach. Enjoy!
4. Butternut Squash and Coconut Soup
This velvety and rich butternut squash soup is so simple but doesn’t skimp on any flavor. While butternut squash is versatile and can be paired with many ingredients, there’s something about coconut that pairs perfectly with this fall-veggie.
- H a drizzle of olive oil in a pot. Add 1 1/2 cups of skinned and cubed butternut squash, 1/2 a teaspoon each of ground cumin and garam masala, 1 crushed garlic clove, and 1/2 of a medium chopped onion to the pot.
- Season everything with salt and pepper to your taste.
- Cover the pot and let the mixture simmer for 15 minutes.
- Add 1 1/2 cups of low-sodium vegetable stock and 3/4 cup of unsweetened coconut milk to the pot.
- Bring the soup to a boil and cook until the squash is tender.
- Transfer all of the soup to a blender and blend it until it’s smooth.
Serve the soup hot and garnish it with unsweetened, raw organic coconut flakes and toasted pumpkin seeds. This recipe makes 3 servings.
5. White-Bean and Roasted Mushroom Soup
This vegan soup gets its creaminess from pureed white beans and its flavor from sage and thyme.
- Toss 1/2 a pound of sliced cremini mushrooms with 1 chopped onion, 2 crushed garlic cloves, and 1 tablespoon of olive oil.
- Season the mixture with 1tablespoon of dried sage and 1/2 of a tablespoon of dried thyme.
- Spread the mushroom mixture onto an aluminum foil-lined baking sheet and roast in the oven at 400 degrees for 25 minutes, flipping the mushrooms halfway through.
- In the meantime, bring 3 cups of low-sodium vegetable broth, 2 cans of undrained white beans, and salt and pepper to a simmer in a pot.
- Once simmering, transfer 2 cups of the beans and 1 cup of the broth to a blender and puree it until it’s smooth.
- Add the pureed soup back into the pot along with the roasted mushroom mixture. Stir the soup until everything is combined..
Divide the soup into bowls and garnish it with sautéed shitake mushrooms. Makes 2 servings.
Embrace fall flavors this season with these homemade vegan soup recipes. Loaded with fall-inspired spices and veggies, these healthy and nutritious soups are full of flavor and super satisfying. From butternut squash soup topped with coconut flakes to sweet and savory black-bean and sweet potato soup, these vegan soups are just what you need on a chilly fall day.