Even More Warming Soups for Cool Weather

Over the past two weeks (here and here), we’ve explored different techniques for making delicious, creamy, hearty soups, without using any dairy products or animal ingredients of any sort. This week we’re featuring soups that are somewhat lighter in body, but still incredibly delicious.

Minestrone Soup
serves 5-6

2 cups cooked beans (pinto, kidney or other bean of your choice. See Cooking Guide for Beans)
1 large onion, diced
3 celery stalks, diced
2 cups carrots, sliced
2 zucchini, sliced & halved
6 oz. tomato paste
1/2 Tbsp. parsley
3 Tbsp. nutritional yeast
1 1/2 Tbsp. dried oregano
1/2 Tbsp. onion powder
1/2 Tbsp. garlic powder
7-8 oz. pasta ribbons, spirals or shells
1/4 cup tamari or substitute
1/2 tsp. sea salt
1 Tbsp. dill weed
1/2 Tbsp. herb salt such as Herbamare
1/2 tsp. black pepper
fresh basil leaves, a handful

1. Prepare beans. Drain and set aside.
2. In a medium-sized soup pot, sauté the diced onion and celery. Add the carrots. When they partially soften, add the zucchini.
3. In a blender, blend two cups of water with the tomato paste, parsley, yeast, oregano, onion and garlic powder. Return to the pot. Simmer for a while.
4. Cook pasta separately, until tender. Do not overcook. Rinse and drain.
5. Take half a cup of cooked carrots from the pot and place in the blender with 1 1/2 cups of water. Blend until creamy. Continue adding to the blender 1 1/2 cups of water, along with tamari, sea salt, dill weed, herb seasoning and pepper until thoroughly blended. Pour back into the pot.
6. Add fresh basil leaves to the soup pot. Add one to two more cups of water to the pot. Stir and simmer. Just before serving, remove basil leaves and add the pasta ribbons.

Creamy Vegetable Soup
serves 5–6

1 onion, sliced
2 cloves garlic, minced
1 Tbsp. oil or water
4 medium carrots, sliced
3 potatoes, cubed
2 Tbsp. tamari (or to taste)
2 celery stalks, sliced
6 cups water or stock
2–3 tsp. herb salt such as Herbamare
1 tsp. garlic powder
2 tsp. onion powder
2 Tbsp. fresh dill
1/4–1/2 cup cashew butter
2–3 cups assorted vegetables (peas, broccoli, zucchini, etc.)

1. Sauté onion and garlic in oil or water. Add carrots and potatoes. Stir and add two cups water and the tamari. Simmer. Add celery when vegetables begin to soften.
2. When vegetables are soft, remove half of the potatoes and carrots and blend in a blender with two cups of water, the remaining seasonings and cashew butter.
3. Return blended liquid to the pot and add assorted vegetables and two cups of water. (Add more or less water depending on desired consistency.)
4. Let simmer for 15–20 minutes until flavors are blended and vegetables are soft. This soup is even better when it sits for a few hours, if you can wait that long!

Tomato Vegetable Soup
serves 6–8

1/4 cup oil (optional)
2 cloves garlic, diced
2 onions, chopped
1 large potato, peeled, cubed
2 carrots, sliced
2 celery stalks, sliced
1/2 cup broccoli, chopped
1/2 cup cauliflower, chopped
1/2 cup fresh green peas
12 cups tomato sauce/stewed tomato juice
1/8 cup tamari (or to taste)
1 tsp. dried parsley
1/2 tsp. dried dill weed
1/2 tsp. garlic powder
1/2 tsp. sea salt
1/2 tsp. dried sweet basil

1. In a large soup pot, heat the oil or water over medium heat. Add garlic, onions, potato, carrots and celery. Sauté for five minutes. Season with half of the spices.
2. Add the remaining vegetables and cook for 3–4 minutes. Add tomato sauce, leaving two cups aside. Simmer for an hour. Add the remaining seasonings, to taste.
3. When veggies are soft, spoon half of them, especially carrots and potatoes, into a blender. Add the remaining tomato juice/sauce and purée for one minute.
4. Return mixture to the pot. Cook for one hour over low heat and serve.
Light Garden Vegetable Soup
serves 4–5

1 medium onion, diced
2 cups carrots, sliced
2 cups cauliflower flowerets
3 roma tomatoes, cubed
3 cups water
3–4 Tbsp. tamari or substitute
1 tsp. dill weed
1 cup green peas (optional)
1/2 Tbsp. vegetable bouillon
2 Tbsp. nutritional yeast
1 Tbsp. miso (blonde)
1 tsp. herb salt such as Herbamare
1 tsp. onion powder
1 tsp. dried oregano
2–3 cups zucchini, sliced in half rounds

1. In a large pot, sauté onion in a little oil or water, then add carrots and cauliflower. When almost soft, add the tomatoes. Cover and simmer until soft.
2. In a blender, blend 2 1/2 cups of the cooked vegetables with remaining ingredients, except zucchini and peas. Blend well and pour back into the soup pot. Add zucchini and peas, and cook for 15 minutes. Add more water for a thinner soup.‘Soup’er Onion Soup
serves 4

3 onions, sliced or diced
3 Tbsp. tamari or substitute
4 Tbsp. nutritional yeast
1/4 cup cashew butter
1/2 cup nutritional yeast
2 Tbsp. vegetable bouillon
1 Tbsp. onion powder
1/2 Tbsp. garlic powder
2 Tbsp. miso (blonde)
5 cups water

1. In a medium-sized soup pot, sauté the onions in a little oil. Add tamari and yeast.
2. When onions are soft, take out one cup and place them in the blender with three cups water, cashew butter, nutritional yeast, bouillon, onion powder and garlic powder. Blend and pour back into the soup pot.
3. Bring to a boil and stir for 5–10 minutes. Remove from flame.
4. In the blender, blend the miso with one cup of water and return this to the soup pot. Do not boil the miso. Add one more cup of water to the pot, stir and serve.

Sea Vegetable Miso Soup
serves 4–6

4 cloves garlic, minced
2 onions, diced
3 carrots, sliced
2 celery stalks, diced
1 tsp. each: onion & garlic powder
1/4 cup tamari or substitute
1 tsp. parsley flakes
6 cups water or stock
stick of kombu (or sea vegetable of choice)
6 Tbsp. miso paste
1 cup noodles (cooked)

1. In a soup pot, sauté the garlic and onions in a small amount of water or oil. When onions are soft, add the remaining vegetables and seasonings (except miso).
2. Add the water or vegetable stock along with the sea vegetable of choice and simmer until all vegetables are soft.
3. Remove one cup of hot broth from the pot and mix with the miso until blended. Pour this back into the soup pot. Stir. Add noodles. Serve.

Gentle World is a non-profit educational organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. Incredibly Delicious: Recipes for a New Paradigm contains many more tips to make the transition to veganism easy and delicious! Visit www.GentleWorld.org for more information.


W. C
W. C2 months ago


William C
William C2 months ago

Thank you.

Sonia Minwer Barakat Requ

Thanks for sharing

Dale O.

Some very delightful and flavourful soups here. The weather is to get colder and Winter has not gone away, so some hot soup is the order of the day.

Diane K.
Diane K5 years ago

Great soup ideas! Some interesting twists! Soup CAN be healthy, nutritious and inexpensive...

Tom Rose
Thomas Rose5 years ago

Love minestrone! Whata great recipe. Thanks

Fran F.

Thanks. The creamy vege soup sounds especially good.

Duane B.
.5 years ago

Thank you for sharing.

Cheryl B.
Cheryl B5 years ago

Makes the canned soup I just had seem less enjoyable!

Teresa Wlosowicz
Teresa W5 years ago

Some of them are good, but some are full of allergens. :-(