This Moroccan-spiced red lentil soup checks all the boxes:

• It’s deeply nourishing, thanks to protein-and-fiber-packed lentils; 
• It’s luxuriously creamy, thanks to sweet potatoes, which act as a natural thickener, and a quick partial-blend of the soup at the end; 
• It’s super satisfying and cozy, thanks to its duality of wholesomeness and indulgence

Built from simple pantry staples, made extraordinary by special spice blend ras el hanout, and fancied up with a drizzle of olive oil and a dollop of creamy coconut yogurt, file this one under “go-to recipes for surviving thriving in winter.”

In my lentil soup era 💁🏽‍♀️

When I’d finished testing my Mediterranean Lentil Soup recipe (spoiler alert: not your average lentil soup), I started daydreaming about other ways to riff on lentil soups, like an artist experimenting with a beloved medium.

The medium? Lentils. The vision? Another fun, inventive soup proving that lentils are anything but boring.

And that’s how this soup came to be.

After trying it out for the first time, my partner Max formally requested I make this soup “every time it rains until the end of eternity.” Now it may not rain that much here in San Diego, but I’m taking that as a win.

It’s also easy to make! The hardest part is finely dicing the sweet potatoes so they melt into the soup. But if you’ve got a sharp knife and a bit of patience, you’re golden.

Ingredient notes

Red lentils

Unlike green, brown, or French green lentils, red lentils fully soften and disintegrate when cooked, so this soup feels a bit like the sibling of an Indian dal which, of course, I could wax poetic about (as I do in my Dal Palak, Dal Makhani, and Dal Tadka recipes).

If you’re using split red lentils (AKA masoor dal), soak them for just 10 minutes, rather than the 20 minutes listed in the recipe, as they will cook faster. 

Where to buy: You can buy standard red lentils at most grocery stores. And you can find split red lentils at South Asian grocery stores.

Sweet potatoes

Sweet potatoes are the undercover hero of this red lentil soup for two reasons: 1) their natural sweetness beautifully softens the heat from the chilis and spices, and 2) they cook until they nearly melt into the soup, naturally thickening it. 

They give the final product a cozy richness and eliminate the need for an ingredient like coconut milk, making them this soup’s undisputed MVP (…most valuable potato).

Onion

As I have mentioned (too?) many times before, starting a soup by slowly, thoroughly browning your onions is one of the easiest ways to amplify the flavor and build a complex, sweet-savory base. It’s the first step in my Mediterranean Lentil Soup, and it’s the first step here!

Brown the onions.

I know it can be tempting to saute the onions for just like four minutes, but when you’re making a plant-based soup with simple ingredients, this one change makes a big difference. 

Plus, you can use the time while the onions cook to multitask, as they don’t need much stirring (i.e., peel and dice those sweet potatoes). 

A trio of aromatics

A rule I live by: if you’re starting a recipe with garlic, ginger, and green chilis, you’re doing something right. I use them to start practically all of my Indian dishes, but they also work really well in a North African or Middle Eastern-inspired dish like this.

If you’re sensitive to heat, just omit the green chili!

And a trio of spices!

The first two are familiar faves—coriander and cumin—but the third is a special guest star (though if you’ve made my Vegan Tagine with Chickpeas, you know it well): ras el hanout.

This complex spice blend, whose name translates to “head of shop” in Arabic, is a staple in Moroccan cooking, lending a slight floral sweetness balanced by a pleasant earthiness. There are countless variations and, yes, many already include coriander and cumin—but trust me, a bit extra enhances the soup.

Where to buy: Find ras el hanout in well-stocked grocery stores (Whole Foods reliably has it), spice shops, Middle Eastern markets, and various online retailers. 

If you’re reluctant to buy a new ingredient for a single recipe, check out this article for more ways to use ras el hanout!

Substitute: Check out the FAQ for three alternatives to buying ras el hanout. 

Step-by-step instructions

1. Soak the lentils for 20 minutes as you prep the aromatics and veggies. After 20 minutes, drain and rinse the lentils.

2. Peel and finely dice the sweet potatoes. A fine dice is important so they cook in the soup in the time allotted and melt into the texture. 

3. Heat the olive oil over medium heat, then add the onions with a bit of salt.

4. Cook for 10 to 12 minutes, stirring occasionally, until golden brown.

5. Add the garlic, ginger, green chili, and tomato paste.

6. Stir almost constantly for 2 minutes.

7. Add the ras el hanout, coriander, and cumin.

8. Stir constantly for 30 seconds.

9. Add the sweet potatoes, red lentils, vegetable broth, water, bay leaf, salt, and black pepper.

10. Stir to combine.

11. Bring to a boil, then reduce the heat and simmer, uncovered, for 25 minutes, until the sweet potatoes are tender and lentils are soft.

12. Remove from the heat and fish out the bay leaf. Use an immersion blender on low to blend roughly half (not all!) of the soup.

13. Stir in lemon juice and cilantro. Serve with a dollop of yogurt, a drizzle of olive oil, and fresh mint.

Tips for making this recipe

Finely dice the sweet potatoes

This requires a bit of patience (and a sharp chef’s knife), but you’ll be rewarded for your effort! 

If you leave the potatoes in large pieces, they won’t cook down as quickly and it’ll take longer to finish the soup (and the lentils may get really soft).

No need to be precise about the shape of the pieces (i.e. they don’t need to be dainty cubes). I’ve even included detailed instructions for dicing sweet potatoes in the recipe card notes. 

Multitask while the lentils soak

The very first step should be soaking the red lentils for two reasons:

1. You can (and should!) use that time to prep the aromatics and sweet potatoes.
2. It helps cut down on the overall cook time as the lentils will start to soften.

Tailor the heat to your liking

This one’s for my baby-mouths out there—feel free to omit the optional green chile pepper. You may also want to use two teaspoons of ras el hanout instead of one tablespoon. It’s not a spicy spice but it does add warm heat.

Use low-sodium vegetable broth or less salt

The recipe calls for 2 teaspoons Diamond Crystal kosher salt which sounds like a lot, but this makes over 8 cups of soup! Plus Diamond Crystal Kosher salt, as I have mentioned many times, is half as salty as table salt, teaspoon for teaspoon.

If all you have is regular vegetable broth instead of low-sodium, you’ll need to scale back on the salt considerably. Start with just a quarter teaspoon and add more to taste at the end.

Partially blend the soup

To achieve this soup’s perfect texture, I partially blend it—just partially! We’re looking for richly creamy but not totally textureless.

To keep this a one-pot meal, use your immersion blender. I have this one and I can’t stop raving about it. It’s so powerful it can blend a batch of homemade curry paste, no problem!

Don’t have an immersion blender? Transfer roughly half of the soup to a stand blender. Puree it and then pour it back into the soup.

Don’t skip the finishing touches

On its own, this soup is delicious and wholesome—but the finishing touches give it the richness and luxury that make it spectacular. Thus, they are not optional, in my book.

I finish each bowl with a dollop or two of creamy coconut yogurt and a drizzle or two of extra virgin olive oil. I also add fresh cilantro and mint at the end for brightness and freshness, and—of course—lemon juice, to awaken all the warm flavors.

Recommended yogurt brands: We love Culina and Cocojune for soup-dolloping, because they are creamy, tart, and without any sweet undertones.

Fun variations

This soup is a great one to riff on, so make it your own! Here are some suggestions:

• Use split yellow lentils (AKA moong dal) instead of red lentils—but soak for only 10 minutes.
• Replace the ras el hanout with garam masala for an Indian-flavored spin (like dal!).
• Replace the lemon at the end with lime!
• For extra richness, stir in ½ to 1 cup (120 to 240 mL) canned coconut milk when you add the broth.
• For more veggie action: dice a few carrots and sauté after the onions for a few minutes until just starting to soften. Or, fold in a few handfuls of baby spinach or baby kale after partially pureeing the soup and simmer until wilted.

More hearty yet nutritious soups & stews

• Vegan Tagine with Chickpeas (if you’re looking for more ways to use ras el hanout!)
• Vegan Gambian Peanut Stew (another cozy bowl featuring sweet potatoes!)
• Mediterranean Lentil Soup (the wow-worthy lentil soup which inspired this recipe)
• Lemony Chickpea Soup (AKA chicken noodle soup’s bright, vegan cousin)
• Creamy White Bean Soup with Kale (maybe one of my most wholesome soups of all time?)

Frequently Asked Questions

If you cozied up with and loved this spiced red lentil soup, I’d be honored if you left a rating and review below! ❤️

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Red Lentil Soup

A creamy, warmly-spiced red lentil soup that’s anything but ordinary. Richly-flavored and naturally thickened with sweet potatoes, this cozy bowl is the whole package: hearty, wholesome, and flavorful.

Course Dinner, Lunch, Soup

Cuisine Moroccan-inspired

Diet Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 4

Calories 441.1kcal

Author Nisha Vora

Ingredients

• 1 cup (200g) red lentils
• 3 tablespoons (42g) extra virgin olive oil, plus more for finishing
• 1 large yellow onion, diced (~ 2 cups / 300g once diced)
• Diamond Crystal kosher salt
• 4 cloves garlic, chopped
• 1 tablespoon (10g) freshly grated/minced ginger
• ½ serrano or jalapeño pepper, finely chopped (optional, see Note 1)
• 2 tablespoons (30g) tomato paste
• 1 tablespoon ras el hanout (see Note 2)
• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• 2 medium (~ 20 oz / 570g total) sweet potatoes, peeled and finely diced into ¼” cubes, see Note 3 for instructions)
• 4 cups (960 mL) low-sodium vegetable broth (see Note 4)
• 1 cup (240 mL) water
• 1 bay leaf
• Freshly cracked black pepper
• Several squeezes of fresh lemon juice

For serving

• 1 handful (~12g) cilantro leaves and tender stems, chopped
• 1 small handful (~5g) fresh mint leaves, chopped or torn with hands
• ~ ½ cup (120g) creamy coconut yogurt (see Note 5)
• Flatbread to serve 4 (optional)

Instructions

• Add the red lentils to a bowl, cover with water, and soak for 20 minutes.

  Multitasking: In the meantime, prep the onion and sweet potatoes (I prep the garlic, ginger, and green chili while the onions cook).

  After 20 minutes, drain the lentils and rinse with fresh water.
• Heat the olive oil in a Dutch oven or soup pot over medium heat. Once shimmering, add the onion with a pinch of salt. Cook, stirring occasionally, until nicely golden brown, 12 to 15 minutes. If the onions brown too quickly, add a splash of water and/or lower the heat a touch.

  Multitasking: If you feel comfortable multitasking, you can use this time to prep the garlic, ginger, and green chili.
• Add the garlic ginger, green chili if using, and tomato paste. Stir almost constantly for 2 minutes, stirring the tomato paste into the aromatics. Add the ras el hanout, coriander, and cumin. Stir constantly for 30 seconds. If it starts to dry out, add a splash of water to deglaze the pan.
• Add the finely diced sweet potatoes, lentils, vegetable broth, water, bay leaf, 2 teaspoons of kosher salt, and several cracks of pepper.

  NOTE: If using sea salt or Morton’s kosher salt, use 1 ¼ teaspoons. If using table salt, use 1 teaspoon.
• Stir to combine and bring to a boil, then reduce the heat to a simmer. Simmer, uncovered, until the lentils are soft and sweet potatoes are tender and have softened, about 25 minutes. Remove from the heat and scoop out the bay leaf.

  NOTE: If the sweet potatoes still have some bite, simmer for another 5 minutes or until they're tender.
• Add an immersion blender to the pot and start on low speed. Blend roughly half of the soup until it’s thicker and creamy but some texture still remains. Don’t blend it all!

  If you don't have an immersion blender, carefully transfer roughly half of the soup to a stand blender. Remove the center cap and replace it with a dish towel to allow venting, and blend until pureed. Stir the puree back into the soup.
• Add several squeezes of lemon juice and the cilantro to the soup. Taste, adding salt or pepper as needed. Serve in bowls and garnish with a dollop or two of yogurt, a drizzle or two of extra virgin olive oil, and the chopped mint. If desired, serve with flatbread on the side.

Notes

General note: To make this soup as efficiently as possible, use the multitasking steps listed in the instructions. 

Note 1: This adds a subtle heat. If you want spicy, use the whole pepper.

Note 2: If ras el hanout is not available, you can have a few options:

1. 1. Use garam masala for an Indian-spiced version
   2. Use the following spices: ½ tsp each ground coriander, cumin, and ginger; ¼ tsp each ground turmeric, cardamom, cinnamon, freshly grated nutmeg, black pepper, and cayenne pepper
   3. Try making this ras el hanout recipe from a Moroccan food writer.

Note 3: No need to be precise about the sweet potato shape; just make sure that they are small-diced so that they fully soften in the time allotted. If you want precise instructions on how to finely dice a sweet potato, here they are:

1. 1. Using a sharp knife, cut the peeled sweet potato in half crosswise.
   2. Cut side down, slice from top to bottom into 4 to 5 planks (depending how thick the sweet potato is); the planks should be about ¼” (~7 mm) in thickness.
   3. Stack two planks on top of another, then cut them lengthwise (about ¼”) into strips.
   4. Then cut the strips crosswise (¼”) into small cubes.

Note 4: If using regular vegetable broth instead of low-sodium, you’ll need to use considerably less salt. Start with just ¼ teaspoon and add more to taste at the end.

Note 5: My go-to yogurts are Culina or Cocojune, which are vegan coconut-based yogurts that are creamy, tart, and have no sweet undertone.

Nutrition

Serving: 2cups (470g) | Calories: 441.1kcal | Carbohydrates: 68.7g | Protein: 15.6g | Fat: 11.8g | Saturated Fat: 1.8g | Polyunsaturated Fat: 0.2g | Sodium: 769.1mg | Potassium: 1427.7mg | Fiber: 12.6g | Sugar: 14.8g | Vitamin A: 16667IU | Vitamin C: 31.4mg | Calcium: 71.8mg | Iron: 4.1mg

The post Red Lentil Soup appeared first on Rainbow Plant Life.

It’s brightened by preserved lemons and lemon zest and fancied up with an herby olive oil drizzle and lemony yogurt dollop. YUM!

Make this when you want warm-you-from-the-inside-out nourishment, or wholesome indulgence, or cozy comfort food…or, in other words, a really good lentil soup.

Table of Contents:
1. Ingredient notes
2. Step-by-step instructions
3. Tips for making this recipe
4. Frequently Asked Questions
5. Recipe card with notes

In a world of mediocre lentil soups, eat this really good one

There are probably a million-plus lentil soups out on the internet, so I wanted this one to be a little different. Not complicated or fussy, but unique and fun. So let’s talk about two of my favorite elements in this recipe (also two of my favorite things to talk about in general): preserved lemons, and toppings.

If you’re new to preserved lemons, I’m so excited for you—they’re salted and fermented lemons with a truly singular savory-salty-citrusy flavor and used in various Middle Eastern and Mediterranean recipes. I always have them on hand. I make the preserved lemon vinaigrette from my cookbook, Big Vegan Flavor (p. 164) at least once a month, I use them in mocktails, and I love to fold them into different stews and soups like this one.

They add their quintessential funky lemony flavor that makes people ask, “What is that flavor in the background?”

Second, toppings. If you know me at all, you know I love a topping. The herby oil topping in this recipe (fresh herbs + lemon zest + olive oil) is simple but so effective, adding richness and freshness.

Add to that a dollop of creamy yogurt (fun fact: in Middle Eastern as well as Indian cooking, yogurt is often incorporated in contexts like this), and you’re looking at an utterly indulgent soup experience.

Watch the video

How I made LENTIL SOUP taste 10x BETTER

With over 135K views on Youtube, this Mediterranean Lentil Soup recipe has been a hit with my community. I hope you love it just as much!

Ingredient notes

Green lentils

Great news—your standard, budget-friendly supermarket green lentils are ideal for this soup! Brown lentils would also work. While I love French Green lentils (aka Puy lentils) and black Beluga lentils, they’ll take longer to cook here, so my recommendation is to save those pricier lentils for your salads and side dishes.

Looking for a red lentil soup? Look no further than my Red Lentil Soup! It’s deeply warming and spiced and has melt-in-your-mouth sweet potatoes!

Onions

I firmly believe that every good soup starts with golden brown onions (or onion-adjacents, like leeks). This means that you’re going to be spending 10 to 15 minutes sautéeing these bad boys at the start of this recipe. I promise you this is not only worth it, but critical to developing the most flavorful soup base possible.

I actually tried this recipe with onion and fennel because I like pairing fennel with preserved lemons, but it crowded the pan too much and didn’t allow the onions to brown >> less flavor.

So I said goodbye to my dear fennel, thinking I would miss it—but the value added by browning the onions far outweighed the addition of fennel.

TLDR: Spend the time and wait until the onions turn golden brown. Your patience will pay dividends and give your soup serious depth of flavor.

Preserved lemons

When I develop recipes for hearty soups and stews, I’m often going for cozy-with-a-dash-of-fun-zippiness. Preserved lemons are one of my favorite ways to bring some brightness to meals like this one. They lend this soup a unique umami flavor and lemony edge that keeps it feeling light and fresh despite being a soup.

Tips for buying: You can find preserved lemons at Middle Eastern markets or online (and my Whole Foods now sells them).

For DIY-ers: Make them yourself using my recipe! Be warned—these need to ferment for three weeks

Substitute: Omit and when finishing the soup, stir in one tablespoon of lemon zest.

Spices

To complement the Middle Eastern-inspired addition of preserved lemons, I also add ground coriander and Aleppo pepper. The citrusy flavor of coriander complements the lemony flavors in the soup (hi, preserved lemons and lemon zest) while the Aleppo pepper adds a mild kick.

Nutritional yeast

As in my lemony chickpea soup, this recipe calls for some nutritional yeast stirred in at the end. It adds a savory depth of flavor, but it also naturally thickens the soup a bit. Start with 2 tablespoons, taste, then add more as desired.

Herb topping

I love my wholesome meals with a dash of indulgence—and this herby oil topping is exactly that. You’ll finely chop fresh basil, dill, parsley, or a mix of them, and combine the herbs with lemon zest and good quality olive oil. That’s it! Spooned over the soup before serving, it adds a luxurious mouthfeel and a fresh, herby flavor.

Step-by-step instructions

Heat the olive oil in a Dutch oven over medium-high, then add the onions and a bit of salt. Cook until softened and golden brown, stirring occasionally, 10 to 15 minutes.

Add the carrots, garlic, and preserved lemon peel, stirring frequently for 5 minutes until carrots begin to soften.

Add the Aleppo pepper and coriander and stir constantly for 30 seconds.

Pour in the broth, water, lentils, bouquet garni (bay leaves and thyme sprigs), and black pepper, then cover and bring to a boil. Simmer, covered, for 20 minutes, or until lentils are tender. 

As the soup simmers, make the Herby Oil: combine the lemon zest, chopped fresh basil/dill/parsley, olive oil, and flaky sea salt.

Prepare the yogurt sauce (optional): in a bowl, stir together the yogurt with lemon juice, salt, and pepper.

When the lentils are tender, remove the bouquet garni and stir in the nutritional yeast. Cook, uncovered, for 1 to 2 minutes.

Remove from the heat and stir in the lemon juice. 

Top each bowl of soup with the herby oil and yogurt sauce (if using). Serve with crusty bread!

Tips for making this recipe

Multitask

The first step of this recipe—browning the onions—takes at least 10 minutes, if not closer to 15 minutes. It doesn’t require you to babysit the pan, just occasional stirring.

Translation: this is time you can use to prep other ingredients, if you feel comfortable! If you want to give it a try, I recommend chopping the garlic, carrots, and preserved lemon peel and measuring out the spices during this time.

Don’t skip the toppings!

This lentil soup is good on its own, but the toppings are what give it an indulgence factor that sets it apart from other lentil soups.

Indulgence booster #1: An herby oil made of finely chopped herbs (basil, dill, flat-leaf parsley, or a mix of these), lemon zest, and enough good-quality olive oil to make it adequately spoonable. This topping is so transformative that I consider it mandatory in this recipe.

Indulgence booster #2 (optional): Yogurt brightened with some lemon juice and a bit of salt and pepper. I recommend a tangy & creamy yogurt with no sweet undertones (I love Culina or Cocojune coconut-based yogurts). If you can’t find that, skip the yogurt, or sub with vegan sour cream (I like Violife’s Just Like Sour Cream).

You’ll have plenty of time to prepare both of these components while the soup simmers. When it’s time to serve, spoon the herb oil over each bowl and (optionally), dollop with a spoon of the yogurt.

Adjust the salt as needed

I use regular vegetable broth in this recipe, which has a fair amount of salt, so if you happen to be using low-sodium vegetable broth, you’ll need to add considerably more salt to season.

Recommendation: Imagine Organic makes the best store-bought vegetable broth IMO, but if you really want to take this soup over the top flavorwise, use some better than bouillon “no-chicken” broth base with water instead of broth (this is what I use in my really good white bean soup).

The package recommends using 1 tsp for every 1 cup water, but that can be a bit salty, so I’d start with 2 ½ teaspoons for 5 cups (1.2 L) of water and add more to taste.

Frequently Asked Questions

Did this lentil soup warm you up from the inside out? Let me know by leaving a rating and review below. I love hearing from you!

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Mediterranean Lentil Soup

This lentil soup is the definition of wholesome indulgence! Made from pantry staples with great flavor from browned onions and preserved lemons for a unique brightness. Topped with a drizzle of luxurious herby oil, this hearty, warming lentil soup is just what you need this season.

Course Dinner, Lunch

Cuisine Mediterranean

Diet Vegan, Vegetarian

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 4

Calories 360.3kcal

Author Nisha Vora

Ingredients

• 4 tablespoons extra virgin olive oil, divided
• 1 large yellow onion diced (~2 cups / 300g once diced)
• Kosher salt and freshly cracked black pepper
• 3 medium carrots, scrubbed and diced (6 to 7 oz / 170 to 200g diced)
• 6 cloves (22g) garlic, finely chopped
• 2 tablespoons (18g) preserved lemon peel, finely chopped (see Note 2)
• 1 teaspoon Aleppo pepper 1 ½ to 2 tsp for spicy
• 2 teaspoons ground coriander
• 4 cups (960 mL) vegetable broth (see Note 3)
• 1 cup (240 mL) water (or more broth)
• 1 cup (200g ) green lentils (or brown lentils)
• 2 to 3 tablespoons (10 to 15g) nutritional yeast

Bouquet Garni: use kitchen twine to tie together (see Note 4)

• 2 bay leaves
• 8 to 10 sprigs (1.5 to 2g) thyme

For serving

• 1 medium lemon
• 1 cup (16g) fresh basil leaves, dill, and/or flat-leaf parsley (see Note 5)
• Flaky sea salt
• ½ cup (4 oz / 120g) plain-flavored yogurt (optional but recommended, see Note 6)
• Crusty bread to serve 4 or 6

Instructions

• Heat 2 tablespoons (28g) of olive oil in a Dutch oven or soup pot over medium-high. Once shimmering, add the onion plus ½ teaspoon kosher salt. Cook until onion has softened and is golden brown, stirring occasionally, 10 to 15 minutes. If the onions brown too quickly, add a splash of water and scrape up any browned bits.

  a. While the onions cook, you can prep some of the other ingredients.
• Add the carrots, garlic, and preserved lemon peel. Stir frequently until carrots are just starting to soften, about 5 minutes. Add the Aleppo pepper and coriander and stir constantly for 30 seconds. If things are browning quickly or the spices dry out, deglaze with a splash of water and lower the heat a bit.
• Pour in a splash of broth and scrape up any browned bits. Add the remaining broth, 1 cup (240 mL) water, lentils, herb bundle, and about 10 twists of black pepper. Stir well, cover, and bring to a boil.
• Once boiling, reduce the heat to a simmer. Simmer, covered, for 20 minutes, or until lentils are tender, occasionally uncovering to ensure the soup isn’t bubbling rapidly (the lentils will cook unevenly).
• While the soup simmers, make the Herb Oil: Zest the lemon. Finely chop the fresh herbs. Mix herbs and lemon zest together in a small bowl. Stir in 2 tablespoons (28g) good-quality olive oil and season with two pinches of flaky sea salt. Taste, adding more olive oil or salt as desired (I like more olive oil for richness and so it becomes a looser “herb oil”).
• While the soup simmers, make the yogurt sauce (optional): In a small bowl, mix the yogurt with 1 tablespoon lemon juice, and season with salt and pepper.
• When the lentils are tender, scoop out the bay leaves and thyme; discard. Stir in the nutritional yeast and gently cook, uncovered, for 1 to 2 minutes. Remove from the heat and stir in 1 tablespoon lemon juice. Taste, adding more lemon juice or salt as desired. For a richer, savory flavor, add the extra 1 tablespoon nutritional yeast.
• Serve soup in bowls and spoon with the Herb Oil and a dollop of yogurt sauce, if using. Serve with crusty bread.

Notes

1. The prep time assumes you multitask. Since the onions take a while to brown, I use this downtime to prep everything else: chop carrots, garlic, lemon peel, measure out spices, etc.
2. You can include the preserved lemon flesh but remove seeds and rinse the flesh, as it’s salty. If you don’t have preserved lemons, skip this. Add 1 tablespoon lemon zest to the soup when it’s done simmering.
3. If using low-sodium vegetable broth, you will need to add considerably more salt. Imagine Organic makes the best store-bought vegetable broth IMO, but if you want to take this soup over the top, use better than bouillon “no-chicken” broth base (start with 2 ½ teaspoons for 5 cups / 1.2 L water, then add more as desired).
4. If you don’t have kitchen twine, just add the herbs loose (and fish them out at the end).
5. I love using mostly basil with a little bit of dill. The basil is best when used on day 1 though, as the basil in leftover Herb Oil will blacken in the fridge.
6. My go-to yogurts are Culina or Cocojune, which are vegan coconut-based yogurts that are creamy, tart, and have no sweet undertone. A standard thin vegan yogurt will not add much in terms of texture or flavor, so I’d skip it altogether.

Nutrition

Calories: 360.3kcal | Carbohydrates: 44.1g | Protein: 14.7g | Fat: 14.3g | Saturated Fat: 2.1g | Polyunsaturated Fat: 0.36g | Monounsaturated Fat: 0.11g | Sodium: 819.7mg | Potassium: 703.5mg | Fiber: 10.6g | Sugar: 6g | Vitamin A: 611IU | Vitamin C: 13.5mg | Calcium: 56.6mg | Iron: 3.7mg

The post Mediterranean Lentil Soup appeared first on Rainbow Plant Life.

A mixture of dried white beans, fresh herbs, and miso elevates this soup, while garlic (braised inside the soup!) and extra virgin olive oil add lots of rich flavor. 

Cozy up to this nourishing yet indulgent white bean soup this winter, make it as part of your meal prep, or freeze leftovers for an emergency meal. 

Table of Contents
1. Why you’ll love this recipe
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Variations
6. Frequently asked questions
7. Recipe card with notes

Why you’ll love this recipe 

Simple ingredients, big flavor 

Some of my favorite recipes are ones that feature relatively simple ingredient lists but surprise you with their big, bold flavors. Think my Tomato-Fennel Braised Chickpeas, Vegan Broccoli Salad, or Lemony Chickpea Soup. 

And this soup is a great example of that in action. The primary ingredients are a simple mirepoix (onions, carrots, and celery), dried white beans, fresh herbs, garlic, and olive oil. In other words, budget-friendly, plant-based staples you can find in nearly any grocery store. 

But the deep savoriness and woodsy, herby flavors will blow you away. Thanks to a little miso and Better than Bouillon plus two heads of garlic, the result is a soup that’s perfectly salty and savory with a surprising depth of flavor. 

RPL recipe tester Callie says it has “chicken noodle soup vibes” (no chickens required!). 

Nourishing but indulgent 

Beans are arguably the cheapest and most accessible superfood in the world and they come with a whole host of health benefits, including lots of heart-protective fiber, plant protein, and minerals like potassium, iron and magnesium. 

Combined with vitamin-rich carrots as well as antioxidant-rich garlic and fresh herbs, there’s a lot to love about this soup. 

Despite the nourishing ingredients, this soup is cozy and even rich. That’s because the beans are lovingly drizzled with extra virgin olive oil and whole garlic braises inside the soup, lending a rich mouthfeel that’ll delight your taste buds. 

Great for meal prep 

With 1 pound of dried beans, this soup makes a generous quantity so you’ll have lunch or dinner set for several days. Or, you can freeze half the soup for 3 to 6 months. That way, you’ll have a few emergency meals ready in the freezer when you have a busy week. 

And while the cook time is on the longer side because we’re using dried beans, after the first 20ish minutes, the soup cooks completely hands off in the oven. So use that time to do whatever else you love: hanging with the fam, exercising, having a glass of wine with your number one, taking a walk…whatever you like! 

Ingredient Notes

Dried White Beans

While I am a fan of using canned beans in soup for convenience, as in my Vegan Potato Leek Soup, in recipes where beans are the main attraction, I prefer to use dried beans because it really makes a big difference. 

Cooking beans from scratch dramatically improves the flavor and texture of the beans (and it’s simpler than you think).

For this soup, any dried white bean works, such as Great Northern Beans or cannellini beans, or even smaller navy beans. And don’t worry, you don’t need to cook the beans separately. They cook in the soup at the same time as everything else. 

Note: You do need to soak the beans in advance in order for them to cook through in the soup without the soup taking 2 to 3 hours to finish.

Don’t have time for a full soak? Check out the FAQ for instructions on how to quickly soak beans.

Mirepoix

This is the French term for a mixture of onions, carrots, and celery, lightly cooked or sauteed in oil or butter. It’s used as the aromatic flavor base for so many dishes, including soups. 

For tips on varying this soup with different flavors, check out the Variations section. 

Fresh herbs 

If you’ve made any of my soup recipes by now, you’re probably already familiar with a bouquet garni. Another French term, and it simply means a bundle of herbs tied together.

In this recipe, I use a mixture of rosemary, sage, and bay leaves, but you can mix things up based on what you have on hand (again, see the Variations section). 

Tips for buying: Some grocery stores will send a package of herbs called “poultry herbs.” The exact mix varies, but it may include a mix of thyme, rosemary, or sage. Feel free to buy one of those packages if you don’t want to buy individual rosemary and sage. 

Garlic 

Instead of mincing sautéed garlic as is customary in soups, this recipe uses whole garlic that gets sneakily braised inside of the soup. 

This technique (and this recipe in general) is adapted from the recipe in my cookbook Big Vegan Flavor for “A Really Good Pot of Saucy Beans,” and once I started cooking beans that way, I’ve never turned back.

Instead of peeling and chopping garlic, all you do is slice off the top layer of each head of garlic to expose the cloves, add it to the soup, and drizzle with olive oil. 

The result is a savory-sweet, mellow and not too intense garlicky flavor that infuses the entire soup. And yes, it tastes as good as it sounds. 

Extra virgin olive oil 

Again, whenever I cook beans from scratch, I always add some olive oil to the beans before they cook and at the end. It significantly improves the mouthfeel and makes me actually crave beans. 

In this soup, olive oil is really the only source of fat and it makes a huge difference, so don’t skip it! 

White miso 

Miso is a fermented soybean paste and thanks to the fermentation process, it has a wonderful savory depth of flavor with a subtle sweetness. The miso is whisked into hot broth at the end to make it easier to blend into the soup, taking this humble soup over the top.

Tips for buying: Look for white miso or similarly mild forms of miso, such as shiro miso or yellow miso (affiliate link). Darker varieties of miso (e.g., red or brown) are much stronger in flavor and will overwhelm this soup. 

Better than Bouillon No-Chicken Base

While I typically use a store-bought organic vegetable broth for soups, when I need a little extra oomph, I turn to Better than Bouillon’s vegan No-Chicken Broth Base (affiliate link). It gives this soup a chicken noodle soup flavor profile and a richness that broth alone can’t bring. 

Unlike salt or bouillon cubes, Better than is more like a seriously savory condiment, almost akin to soy sauce. 

Tips for buying: My local Whole Foods sells this, but you may need to purchase it online. You can also try the Better than Bouillon’s vegetable base. Or, an alternative brand like this (which is sold at my local Sprouts). 

Substitute: If you don’t want to buy a seasoned broth base, omit and use low-sodium vegetable broth instead of water. 

Step-by-step instructions 

Sauté the mirepoix in an oven-safe soup pot or Dutch oven for about 10 minutes, or until softened.

Add the red pepper flakes and cook for 30 seconds. 

Pour in the water and scrape up any browned bits. Add the soaked dried beans plus a bit of salt and pepper. 

Stir to combine and bring to a boil (cover the pot to speed this up). 

While the soup comes to a boil, prepare the herbs and garlic.

Tie the herbs together to make a bouquet garni. Remove the papery outer layers of the garlic heads and slice of the top to expose the cloves. 

When the soup has come to a boil, add the Better than Bouillon.

Stir well to dissolve the Better than Bouillon.

Add the bouquet garni and the garlic heads to the soup. Pour a glug of extra virgin olive oil on top of the beans. 

Cover the soup and transfer to the oven at 350ºF (175ºC). Bake until the beans are tender, about 1 hour, depending on size and freshness of beans. 

When the beans are tender, scoop out the bouquet garni (discard) and garlic heads (keep). 

Scoop out a ladle or two of hot broth into a glass. Add in the miso and whisk well to dissolve the miso.

Pour the miso broth back into the soup and stir to combine. 

Once cool enough to touch, squeeze the garlic cloves into the soup. Add a drizzle of good-quality olive oil and stir well.

Taste, adding more salt or pepper or extra virgin olive oil for richness. Garnish with parsley, if desired. 

Tips for making this recipe

Don’t use those dusty old beans! 

If you’ve had a bag of beans lying around in your pantry for years, I’m afraid it’s time to dump those. 

I know, I know…food waste, but luckily dried beans are one of the cheapest grocery store items. And you’ll save yourself some time. Old beans never soften fully, or they take forever to soften, and constantly checking the beans for doneness without success will annoy you greatly. 

Tip: If using a standard-sized white bean like Great Northern Beans, provided the beans aren’t too old, the soup should be done in about 1 hour. If using smaller beans like navy beans, check at 45 minutes.

The baking soda and salt help soften the beans.  

You might be wondering why I soak the beans in a mixture of water with baking soda and salt. 

Contrary to myths proclaiming that adding salt to beans before they’re done cooking prevents them from softening, in reality, soaking beans in a salty solution actually tenderizes them and improves their texture (read more at Serious Eats). 

And baking soda helps soften them a bit more quickly (this is why I add baking soda to my chickpeas in my homemade hummus recipe). 

Check for doneness…a few times

When testing whether dried beans are done, always taste a handful of beans (not just one bean), as some beans may be done faster than others.

Don’t skip the flavor boosters 

In this otherwise simple soup, three ingredients play a big role: extra virgin olive oil, miso, and Better than Bouillon.

If you need to omit the Better than Bouillon, use low-sodium vegetable broth instead of water.

If you don’t have access to miso, you can add 1 to 2 teaspoons of soy sauce or tamari instead (no need to dissolve them in hot water like the miso). 

Variations on this recipe 

Mirepoix

While a classic mirepoix consists of onions, carrots, and celery, you could easily replace the celery with 1 bulb of thinly sliced fennel, the onion with two finely chopped leeks, or the carrots with 2 medium diced red bell peppers.

Dried beans

If you’re a specialty bean fan, feel free to branch out into other bean varieties. 

I’ve made this soup with Rancho Gordo’s mayocoba beans (technically a yellow bean) and I’m sure it’d be fantastic with their cassoulet beans, flageolet beans, or ayocote blanco beans. 

If you’re wondering “are Rancho Gordo beans worth the hype,” check out this YouTube video where I blind taste tested five types of dishes made with (a) canned beans, (b) dried beans, and (c) specialty dried beans from Rancho Gordo. 

Spoiler alert: The Rancho Gordo beans won in pretty much every category, so much so that there are several comments accusing me of posting sponsored content on behalf of Rancho Gordo without disclosing it (it was not a sponsored video!). 

Fresh herbs

Feel free to replace either the rosemary or sage with fresh thyme. And, if you love oregano, add ½ to 1 teaspoon of dried oregano when you add the red pepper flakes. 

Other variations 

For extra veggie action, stir in some finely chopped lacinato kale during the last 15 to 20 minutes of cooking. Or after the soup is done, stir in a few handfuls of chopped baby spinach or baby kale, and simmer the soup briefly until wilted.

For a fun spin on chicken noodle soup, when the soup is done, stir in some cooked small-sized pasta, such as orecchiette or macaroni. If using this option, use 7 cups (1.7 liters of water), and add more freshly boiled water after adding the pasta as needed. 

Flavor variation

For a more Middle Eastern-inspired flavor profile, instead of red pepper flakes, use Aleppo pepper. And add 1 teaspoon ground cumin, ½ teaspoon ground coriander, and a tablespoon or two of harissa paste or sauce at the same time. 

Frequently asked questions 

If you loved this White Bean Soup, please give the recipe a rating and review below! And of course, tag me with your remakes on Instagram!

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Really Good White Bean Soup

This hearty, rich, and thick white bean soup will surprise you with its savory depth of flavor. Dried white beans, fresh herbs, miso, and braised garlic turn an ordinary bean soup into extraordinary. Scoop up with crusty bread for the ultimate cozy yet nourishing winter meal!

Course Dinner, Soup

Cuisine Italian-Inspired, Mediterranean

Diet Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Cook Time 1 hour hour 25 minutes minutes

Soaking Time 8 hours hours

Total Time 1 hour hour 45 minutes minutes

Servings 6

Calories 380kcal

Author Nisha Vora

Ingredients

For Soaking

• 1 pound (454g) dried white beans, such as cannellini or great northern (see Note 1)
• 1 ½ tablespoons Diamond Crystal kosher salt (see Note 2)
• 2 teaspoons baking soda

For Cooking

• 4 ½ tablespoons extra-virgin olive oil, divided
• 1 large yellow onion, diced (~ 2 cups)
• 3 medium carrots, diced (1 to 1 ½ cup)
• 3 celery ribs, diced (~ 1 cup)
• Kosher salt and freshly ground black pepper
• ½ to 1 teaspoon red pepper flakes (1 tsp for spicy)
• 6 to 7 cups (1.5 to 1.7 L) filtered water (see Note 3)
• 1 large or 2 small rosemary sprigs (or 8 to 10 thyme sprigs)
• 1 large or 2 small sage sprigs
• 2 bay leaves
• 2 teaspoons Better than Bouillon “no chicken” base (see Note 4)
• 2 medium heads of garlic
• 1 tablespoon white miso

For Serving

• 1 handful of flat-leaf parsley chopped (optional)
• Crusty bread to serve 4 to 8

Instructions

• Soak the beans: Place dried beans in a large bowl and cover with cold water (~ 8 cups/2 L). Add the salt and baking soda. Cover and soak for 8 to 12 hours, or overnight. Drain and rinse well. See Note 5 for a quick soaking.
• When ready to cook, arrange a rack in the middle of the oven and preheat to 350ºF (175ºC).
• In a Dutch oven or large ovenproof soup pot, heat 1 ½ tablespoons olive oil over medium. Once hot, add the onions, carrots, and celery with a big pinch of salt. Cook, stirring occasionally, until softened, about 10 minutes. Add the red pepper flakes, if using, and stir frequently for 30 seconds.
• Pour in 6 cups (1.5 L) water, the drained beans, ½ tsp kosher salt, and lots of pepper (if not using Better than Bouillon, use 1 tsp kosher salt). Partially cover and bring to a boil.
• Meanwhile, make the Bouquet Garni: using kitchen twine, tie together the rosemary and sage sprigs plus bay leaves.
• Once it comes to boil, add the Better than Bouillon and stir thoroughly to dissolve. Add the bouquet garni and submerge in the liquid.

  Boil uncovered for 10 minutes.
• Meanwhile, prep the garlic: Trim the bottom roots and scrub away any dirt on the bottom. Slice off ~ ¼ inch (0.5 cm) from the top of each head to expose all of the cloves, as if roasting whole garlic. Peel away any paper outer layers of garlic.
• Once the beans have boiled for 10 minutes, turn off the heat. Add in the garlic heads. Pour a glug of olive oil (~ 2 tablespoons) on top of the garlic and beans. Cover the pan.
• Bake in the oven until the beans are tender, 60 to 75 minutes (for small beans, like navy beans, check around 45 minutes; see Note 6).
• Pick out the bouquet garni (discard) and garlic heads (keep these). Scoop a ladle of hot broth into a glass. Add the miso to the hot broth; whisk well until miso is dissolved. Pour miso broth into the soup and stir well.
• If the soup is too thick for your liking, add ½ to 1 cup (120 to 240 mL) of freshly boiled water.
• Once cool enough to touch, squeeze garlic cloves out of their skins and into the soup, stirring well. Drizzle in 1 tablespoon of good-quality olive oil and season with salt and pepper to taste. Garnish with chopped parsley, if using. Taste, adding more olive oil for richness.
• Once cooled, store the soup in a storage container for up to 5 days in the fridge, or freeze for up to 6 months.

Video

Notes

1. This soup is best with dried beans cooked in the oven, but if using canned beans or for Instant Pot instructions, check out the FAQ section.
2. If using Morton’s kosher salt or sea salt, use 2 ¾ teaspoons. If using table salt, 2 ¼ teaspoons.
3. If you prefer a thick consistency almost like a stew, use 6 cups (1.5 L) water. If you like a thinner texture, use 7 cups (1.7 L) water. I typically start with 6 cups or 6 ½ cups, then add boiled water at the end as needed. If using 7 cups, you may want to use 1 TBSP Better than Bouillon.
4. The Better than Bouillon no-chicken base adds incredible savory flavor to this soup, lending it a grown-up chicken noodle soup flavor. If using 7 cups (1.7 L) water, you may want to add 2 ½ teaspoons or 1 tablespoon.
5. To quick soak beans, follow the instructions here (it will take ~1 hour). 
6. If your beans are not that fresh, they will take longer to soften and may never get truly creamy so I recommend using beans you’ve purchased not in the distant past.

Nutrition

Calories: 380kcal | Carbohydrates: 53g | Protein: 19g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 916mg | Potassium: 1512mg | Fiber: 13g | Sugar: 4g | Vitamin A: 5233IU | Vitamin C: 5mg | Calcium: 205mg | Iron: 8mg

The post Really Good White Bean Soup appeared first on Rainbow Plant Life.

While the classic French version features butter and cream, I promise you won’t miss the dairy here (no gluten, nuts, or soy either!). Thanks to a few secrets, this soup is rich and creamy and brimming with cozy flavor (but packed with good-for-you ingredients!). 

Not only is this soup delicious, but it also boasts a simple ingredient list and a one-pot option. And it’s great for meal prep! 

Table of Contents:
1. Why you’ll love this recipe
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Variations
6. Frequently Asked Questions
7. Recipe card with notes

Why you’ll love this recipe

Comforting yet wholesome  

This soup is cozy, creamy, and everything you want in a bowl of comfort. With melt-in-your mouth golden potatoes and sweet leeks, it delivers pure comfort food, bowl after bowl. 

And the secret to its rich, velvety texture? Adding creamy cannellini beans and blending half the soup—no dairy needed.

But don’t let the indulgent vibe fool you—each bowl is packed with fiber, protein, and antioxidants from leafy greens, garlic, and fresh herbs. And just when you think it can’t get better, a drizzle of lemony herb oil comes in for that perfect, rich finish and luxurious mouthfeel. 

Looking for more wholesome but comforting soups? This savory White Bean Soup is my new favorite!

Simple ingredients, big flavor

You’ll be surprised by the gourmet flavors and elegance of this soup given the simple ingredient list. Everyday ingredients like white beans, leeks, potatoes, baby spinach, garlic, olive oil, lemon, fresh herbs, and vegetable broth mix and mingle until they transform into a medley of rich yet bright flavors.  

Great for meal prep 

This potato leek soup works great for meal prep in many ways. 

One, the leftovers are excellent, so you can enjoy a delicious, hearty soup for midweek lunches. 

Two, the soup is freezer friendly, so you can whip up a double batch and store it in the freezer for busy weeks. Souper Cubes (affiliate link) are your best friend here!

Three, you can prep several items ahead of time to cut down on prep time the day you make this soup. For instance, you can slice and wash the leeks 3 to 5 days ahead of time: just pat them dry, then store in a paper towel-lined airtight container in the fridge). 

You can also chop the garlic up to 5 days ahead of time (store in an airtight container in the fridge). And you can whip up the herby oil a few days ahead of time and refrigerate it in a small jar. 

PS: If you love my Creamy White bean Soup with Kale, you will definitely love this soup, as it’s adapted from that fan-favorite recipe (with over 500 5-star reviews!). 

Ingredient notes 

Leeks 

Is there any greater winter vegetable than the humble leek? Okay, maybe fennel or cabbage (I have a lot of “favorite” vegetables), but leeks truly shine in winter and I’m on a mission to make more people fall in love with them.

When cooked down, their oniony flavor mellows into a sweet butteriness that makes the perfect base for soups (and mushroom dishes, like this Vegan Mushroom Stroganoff or Vegan Mushroom Risotto!). 

Gold Potatoes 

When it comes to choosing the type of potato for a potato leek soup, there’s only one good option in my opinion: the Yukon gold potato (or any other golden potatoes). 

Golden potatoes have both medium starch and waxiness. They’re like the Goldilocks of potatoes. In contrast, Russets have very little flavor and are less creamy, so avoid those here. And red potatoes are waxy potatoes, which means they’ll be delicious but won’t get as creamy. 

Can’t get enough of potatoes? Be sure to try my Ultimate Crispy Roasted Potatoes, Vegan Mashed Potatoes, or Vegan Scalloped Potatoes!

Cannellini Beans 

The classic potato leek soup is more of a side dish, but I’m more of a soup-for-dinner-kinda-girlie, especially in winter. 

The addition of cannellini beans (AKA the king of creamy beans) brings protein and fiber to the soup but also another layer of creaminess, especially when you blend half of the soup.

Substitute: Cannellini beans may also be sold as “white kidney beans.” if you can’t find these, use another white bean, preferably a medium or larger sized bean.

Tip: Want to take the soup over the top? Cook your beans from scratch. You’ll need 8 ounces or 225 grams of dried beans. If you have a copy of my first cookbook, The Vegan Instant Pot Cookbook, flip to page 38 an Instant Pot cook time chart for dried beans (affiliate link).

Fresh Herbs

If you make my recipes even somewhat regularly, you already know I’m a huge fan of incorporating fresh herbs into my meals. They add so much flavor, nuance, and dimension. 

And the fresh herbs hit hard in this recipe. First, a medley of sturdy herbs (sage, thyme, and bay leaves) is tied into a bundle (a “bouquet garni”), infusing the soup with woodsy, herbal aroma while it simmers. Then, the soup gets finished with the most luscious lemony herb oil. 

The lemony herb oil might sound complicated, but it’s simply a matter of finely chopping some parsley and dill and mixing them with lemon zest, grated garlic, flaky sea salt, and good quality olive oil. 

Substitutes: Around the holidays, at some American grocery stores, you will find a blend of “poultry herbs,” which typically features thyme, rosemary, and either sage or rosemary. Feel free to use those. Also, you can substitute the sage with rosemary. If you don’t have dill, you can just replace it with more parsley. 

Baby spinach

While a traditional potato leek soup doesn’t have any greens, I snuck in a few handfuls of baby spinach for a nutrition boost. I promise you will hardly even notice the greens! 

Tip: Want a purely creamy soup without the texture of silky greens? Simply omit the spinach.

Step-by-step instructions

Heat the olive oil in a Dutch oven over medium-high heat and add the sliced leeks. 

Stir occasionally until the leeks have softened and are starting to brown, then add the garlic and chili flakes (optional). 

Sauté briefly, stirring frequently. Add in the vegetable broth to deglaze the pot. 

Add the peeled and diced potatoes, cannellini beans, bouquet garni, salt, and pepper. Bring the soup to a boil, then reduce the heat and simmer, covered, for 20 to 25 minutes. 

Once the potatoes are tender, scoop out half of the soup into a stand blender*. Blend the half batch of soup until creamy and thick. 

*For a one-pot option: use an immersion blender instead. Add the immersion blender directly in the pot and blend roughly half of the soup, taking care to not blend all of it (you want some texture!). 

Pour the blended soup back into the pot and stir until the soup has thickened. 

Add the chopped baby spinach and simmer briefly until the spinach has wilted. 

While the soup simmers, make the lemony herb oil. 

Finely chop the parsley and dill. Zest the lemon and grate the garlic. Combine the herbs, lemon zest, garlic, and a bit of flaky sea salt. 

Transfer to a small jar and drizzle in the extra virgin olive oil. Stir, adding more salt to taste.

Tips for making this recipe 

Don’t skip the lemony herb oil! 

This soup is good on its own, but you’d be selling it short if you didn’t finish it with the lemony herb oil. 

The fresh parsley and dill add extra layers of flavor and character, the extra virgin olive oil adds silky richness and a gorgeous mouthfeel, the lemon zest brings a delightfully bright flair, and fresh garlic gives everything a fun zing. 

You can store leftover herby oil in the fridge for about 1 week. The oil will likely solidify after being refrigerated for more than 24 to 48 hours, but just let the jar of herby oil sit out at room temperature for ~10 minutes. 

While it doesn’t take long to chop the herbs and zest the lemon/garlic, if you have a mini chopper or mini food processor, you can add all of the ingredients for the herby oil to the machine and whiz it up.

Wash the leeks thoroughly

Leeks are one of my very favorite vegetables, but they are pretty filthy. Literally. They are covered in dirt. 

Be sure to wash them thoroughly so you don’t end up biting into any gritty sand while slurping your luxurious soup! Washing instructions are in the recipe card. 

Use good quality broth 

The quality of your vegetable broth matters in a soup with simple ingredients, so use the best-quality broth you have access to. 

For store-bought broths, my favorite brand is Imagine Organic (affiliate link). The broth is rich and flavorful (and when you taste it by the spoon, it’s actually pretty tasty–—something I definitely cannot say for other store-bought broths). 

You can also use a Better than Bouillon “no-chicken” broth base for a savory depth of flavor (affiliate link). Start with 2 to 3 teaspoons of the base for 4 cups (960 mL) broth to avoid oversalting the soup. 

Multitask

To make this recipe most efficiently, lean into multitasking a little bit.

While the leeks are cooking on the stove, peel and dice the potatoes. And while the soup simmers, make the Herby Oil. 

Variations 

This soup is quite flexible and can be adapted based on what you have on hand and/or what you prefer. 

Don’t have leeks? While this soup will no longer be a potato leek soup, it would still be delicious with sweet onions. Use 2 medium sweet onions or 6 large shallots. 

Switch up the herbs. Use fresh rosemary instead of sage or thyme in the bouquet garni. Use chives instead of dill in the herby oil, or just more parsley. 

Skip the baby spinach or replace it. Want a purely creamy soup? Skip the baby spinach. Or, if you prefer, replace it with baby kale or a few handfuls of thinly sliced lacinato kale. If using whole kale, simmer for a few extra minutes, or until the kale is tender. 

Add more veggies if you like. Feel free to use up to 5 ounces (140g) of baby spinach (a standard size bag of baby spinach). You will want to add more salt to taste and/or more herby oil per serving. Or, dice a few carrots or thinly slice a fennel bulb; sauté for a few minutes after the leeks soften. 

Frequently Asked Questions

If you love this creamy vegan potato leek soup, please be sure to leave a rating and review below! It’s always much appreciated

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Creamy Vegan Potato Leek Soup

Made with simple, wholesome ingredients, this Vegan Potato Leek Soup is deceptively flavorful! Classic buttery leeks and tender potatoes pair with creamy cannellini beans and a bright herby oil for a nourishing complete meal.

Course Dinner, Soup

Cuisine French-Inspired

Diet Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Cook Time 35 minutes minutes

Total Time 55 minutes minutes

Servings 4

Calories 471kcal

Author Nisha Vora

Ingredients

• 3 large leeks
• 2 bay leaves
• 2 large sprigs fresh sage (or rosemary)
• 10 to 12 sprigs (7g) fresh thyme
• 2 tablespoons extra virgin olive oil
• Kosher salt and freshly cracked black pepper
• 12 ounces (340g) Yukon gold potatoes (3 medium potatoes)
• 6 cloves garlic, finely chopped
• 1 teaspoon Aleppo pepper (optional; or ¼ to ½ tsp red pepper flakes)
• 4 cups (960 mL) good-quality vegetable broth
• 2 (15-ounce / 425g) cans cannellini beans, drained and rinsed
• 3 ounces (85g) fresh baby spinach, chopped (optional)

Herby Oil

• 1 cup (14g) flat-leaf parsley (leaves only)
• 1 handful (8g) fresh dill (leaves only) (or more parsley)
• 2 medium lemons
• 1 clove garlic, grated or minced
• ½ teaspoon flaky sea salt
• ¼ cup (56g) extra virgin olive oil

Instructions

• Prep the leeks: Cut off the roots and the top few inches of dark green tops first, then thinly slice the remaining leeks. Add to a bowl of cold water and gently agitate them to loosen the dirt. Use your hands or a slotted spoon to scoop out the leeks onto a clean towel and pat dry (don’t drain them, or the dirt will fall back into the leeks).
• Make the Bouquet Garni: Gather the bay leaves, sage sprigs, and thyme sprigs in a single pile. Use kitchen twine to tightly tie them together (see Note 1). Set aside.
• Heat the 2 tablespoons of olive oil in a Dutch oven or soup pot over medium-high heat. Once shimmering, add the leeks with a few pinches of salt. Cook until softened and starting to brown, 7 to 9 minutes, stirring occasionally.

  a. While this cooks, rinse the potatoes, then peel and dice them.
• Add the garlic and chili flakes to the pot. Cook for 1 to 2 minutes, stirring frequently. If needed, add a splash of broth to deglaze, scraping up any browned bits. Add the broth, Bouquet Garni, ½ teaspoon kosher salt, pepper to taste, potatoes, and beans. Stir well.
• Bring the soup to a boil. Then reduce the heat to medium-low, cover the pot, and simmer the soup for 20 to 25 minutes, or until the potatoes are tender, uncovering to stir a few times.
• Meanwhile, make the Herby Oil: Finely chop the parsley and dill. Using a microplane, zest the lemons on top of the parsley, then grate the garlic into the mix. Add to a small jar (this makes it easier to distribute the oil). NOTE: If you prefer things less lemony, start with 1 lemon's zest.

  Stir in the flaky sea salt and the ¼ cup (56g) olive oil. Taste, adding more salt to taste.
• Once the potatoes are tender, scoop out the Bouquet Garni and discard. Blend about half of the soup (3 to 3 ½ cups / 680 to 800g).

  a. Stand blender option: Transfer half of the soup to a stand blender. Replace the blender cap with a dish towel to allow the steam to vent. Blend until thick and smooth. Return to the pot and stir to incorporate.

  b. One-pot option: Use an immersion blender throughout half of the soup, but be sure to not blend it all—you want to retain some texture.
• Add the baby spinach to the soup. Simmer for 2 minutes, or until the spinach has wilted and is silky. Season to taste with salt and pepper.
• Serve the soup in bowls. Spoon the Herby Oil over each bowl.

Video

Notes

1. If you don’t have kitchen twine to tie up the thyme/sage into a “bouquet garni”: (1) replace the twine with either (a) a long stem of flat-leaf parsley, with leaves removed or (b) plain, unwaxed dental floss; OR (2) Add the herbs to a cheesecloth and remove after simmering; OR (3) Add the thyme/sage sprigs & bay leaves whole in the soup; after simmering and before blending, use tongs to fish the whole sprigs and bay leaves out, discarding.

Nutrition

Calories: 471kcal | Carbohydrates: 65g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Sodium: 1657mg | Potassium: 1323mg | Fiber: 13g | Sugar: 5g | Vitamin A: 3930IU | Vitamin C: 37mg | Calcium: 226mg | Iron: 8mg

The post Creamy Vegan Potato Leek Soup appeared first on Rainbow Plant Life.

Anywho, this Malaysian Curry Noodle Soup perfectly fits the bill. It’s a rich, curry-meets-noodle-soup hybrid that hits all the best notes: super savory, spicy, a little tart and sweet, rich and brothy, creamy but not heavy…are you getting the picture? 

And I’m extra delighted because I’ve been saving this recipe for YEARS. I first developed this recipe in early 2021 (seriously, it’s been years) but had to sit on it because I knew I wanted to include it in my second cookbook. 

Suffice to say, I am so thrilled that this book, Big Vegan Flavor, is nearly here! This recipe is part of the “wow-worthy dinners” chapter of the book, where you’ll find exciting, big flavor dinners from noodle soups to curries to stir fries and carby things. 

Table of Contents:
1. What is curry laksa?
2. Video: How to make this soup
3. Why you’ll love this recipe
4. Ingredient notes
5. Tips for making this recipe
6. Frequently Asked Questions
7. Recipe card with notes

Video: How to make this noodle soup

I had so much fun making this recipe on my dear friend Sadia’s YouTube channel. Check it out!

the ultimate CURRY NOODLE SOUP (ft.@RainbowPlantLife)

What is curry laksa?

Malaysia is home to many varieties of laksas. Some of these spicy noodle soups are tart and brothy, while others are rich and have more of a creamy base. My version is inspired by the latter and is often called curry laksa, laksa lemak, or curry mee, depending on the region (variations of this dish are also popular in Singapore).

Curry laska is a rich noodle soup with lots of warming spices, a coconut milk broth, and airy tofu puffs that soak up so much flavor.

Most traditional versions include fish products and sometimes meat, but my version makes a few creative swaps for a big flavor recipe that won’t make you miss the meat/fish. 

More delicious Southeast Asian recipes

• Thai Laab with Tofu: an aromatic, zesty ground meat salad made 100% plant based.
• Vegan Thai Green Curry: your favorite Thai takeout order, made at home!
• Thai Green Curry Paste: to take your green curry to the next level, you need a killer curry paste!
• Thai Pumpkin Soup: a velvety winter squash soup with SO much flavor!

Why you’ll love this recipe

You get the best of both (okay, a few) worlds

Southeast Asian flavors are on full display—citrusy lemongrass, cooling and piney galangal, that trademark sweet-tart pairing of lime and sugar. 

But Chinese and Indian flavors also get blended into the mix, a nod to Malaysia’s multicultural cuisine. Soy sauce seasons the broth and laksa paste with deep savoriness, while cumin, coriander, and curry leaves add delightfully warm Indian flavors. 

The result is the kind of soup that will make you tell your friends “you absolutely have to try this.”

There’s nothing quite like homemade curry paste

Although I’m not here to hate on store-bought curry paste, there are three reasons why this recipe has you spend a little extra time to make your own laksa paste. 

First, store-bought laksa paste, especially a vegan one, is hard to find unless you have easy access to Malaysian groceries. 

Second, making your own curry paste will undoubtedly take your cooking skills up a notch or two (any time I whip up my homemade Thai green curry paste, I end up feeling more confident in my skills). 

Most importantly, though: The flavors are unmatched when you make curry paste yourself—it’s so fresh and fragrant, zingy, and savory. Plus, you can tailor the spice level to your needs. 

It’s not as complicated as it sounds 

I will be the first one to admit that the ingredient list in this recipe is long. But, for one, if you look at any traditional laksa recipe that’s not watered down, a long ingredient list is typical. That’s because making a great curry paste requires a variety of herbs, spices, and aromatics. 

And two, achieving a rich depth of flavor that tastes like it’s been simmering for hours (without actually simmering for hours and without using animal products)…requires a fair number ingredients. 

That said, the actual making of the recipe is pretty straightforward.

The laksa paste gets blended in a food processor (Authentic? No. Quick? Yes). And the homemade broth needs just 3 to 4 ingredients and simmers for just 10 minutes.

From there, you just sauté the laksa paste, add the broth and simmer with a few other ingredients, and finally pair with simply cooked noodles. 

And the result is a complex, layered dish that will absolutely wow your tastebuds. 

PS: Want tips for meal prepping this soup to make it easier during the week? Jump to the Tips section!

Ingredient notes

I recommend visiting your local Asian grocery store to find many of these ingredients! If you have an H Mart or similar store near you, you can find all the listed ingredients there (except for the curry leaves).

Kombu and wakame

Many traditional laksa broths are made with shrimp (or chicken), so we need a fair amount of umami from plant-based sources.

My broth uses two types of seaweed: kombu, which is a type of kelp, and wakame (the latter is optional). Bonus: seaweed is an incredible source of vitamins and minerals, including iodine.

You can find kombu at most Asian grocery stores and well-stocked regular grocery stores like Whole Foods. Kombu is very rich in umami since it’s naturally packed with glutamic acid, the amino acid behind umami. Wakame is a milder seaweed that adds additional salty sea-like notes but is optional. 

Substitute: If you cannot find wakame or don’t want to purchase it, simply omit it OR replace it with a few dried shiitake mushrooms. Kombu + shiitakes = total umami bomb.

Chinese light soy sauce

Soy sauce deeply and thoroughly seasons every spoonful of this soup, both in the broth and the laksa paste. 

Substitute: Can’t find Chinese light soy sauce? Standard supermarket soy sauce works too, but you’ll need more of it since it’s less intense. See the recipe card for details.

Chile peppers

You can’t have curry paste without chili peppers! In my recipe, I use fresh Thai chile peppers, but use what’s available to you. 

Substitute: Any dried red chiles will do the trick, but you’ll want to rehydrate them by soaking in hot water for 15 minutes. Or you can try a fresh Fresno pepper, jalapeño, or serrano pepper. Start with ½ of a pepper and then add more as desired.

Spice level note: If you like things big spicy, use 4 or more fresh Thai chiles in the laksa paste, and garnish your soup with a thinly sliced pepper or two. To keep things mild, use three dried red chiles in the paste. 

Lemongrass

The aroma and flavor of lemongrass are indescribable (beyond “it makes every spoonful taste more interesting”). Lemongrass is sold at well-stocked supermarkets like Whole Foods, and of course Southeast Asian grocers and larger pan-Asian grocers.

Tip: Intimidated by lemongrass? Not to worry! There are step-by-step photos on how to prep lemongrass in my cookbook, Big Vegan Flavor!

PLUS inside the book, you’ll get access to a website that contains 20 instructional cooking videos on topics y’all have asked questions about, like how to prep lemongrass, how to prep fennel, how to toast whole spices, how to cook with cast iron, etc. 

Galangal

Commonly confused with ginger, galangal is actually quite the opposite. While ginger is spicy and warming, galangal is cooling and smells like a pine forest.

Galangal is an essential aromatic in Southeast Asian cooking and used in both Thai curry paste and Malaysian laksa paste. Find it at Southeast Asian grocers and larger pan-Asian grocers.

Substitute: Despite their differences, you can use ginger instead and it will still be delicious. 

Tip: Galangal usually has a tough exterior, so break out your sharpest knife to lob off any hard knobs. I like to thinly slice it into matchsticks so it blends more easily in the food processor. 

Cashews 

Candlenuts are traditionally added to a laksa paste for a bit of creaminess, but good luck finding those! I use roasted cashews for a similar effect (you need just 2 tablespoons). 

Fresh curry leaves

If you have a local Indian grocery store, you’ll find one of the greatest ingredients there: fresh curry leaves. They add a subtle but delightful Indian twist to this soup. 

Substitute: There is no good substitute for curry leaves, so simply omit if not available or if you don’t feel like making a trip to the Indian grocery store. This soup is still delicious without them!

Fried tofu puffs

This is simply tofu that has been fried, but it has a uniquely spongy, airy, and porous texture. This texture makes them the perfect vessel for soaking up all the flavor in a brothy soup. 

Tip: These are sold in the refrigerated section of Asian grocery stores (sometimes the freezer section). They may be called “fried tofu puffs,” “tofu puffs” or “soy puffs.”

If the puffs are very large, tear them in half before adding to the soup. That way they’re more bite-sized and soak up even more flavor.

Substitute: If you can’t find these, I recommend baking your own tofu or frying your own tofu, though it won’t have the same slurpable texture. 

Tips for making this recipe

Split the dish into four components and prep ahead 

This dish feels easier to conquer when you think of it being split into four components, two of which you can make ahead of time! 

The four components: (1) the broth, (2) the laksa paste, (3) the ingredients that go into the soup (this includes the broth, laksa paste, plus a few additional ingredients), and (4) the soup toppings. 

Shop beyond your usual grocery store

For this recipe, you’ll likely need to visit a Southeast Asian market or a large pan-Asian store like H Mart (and an Indian grocery store if you want to use the fresh curry leaves). These stores are home to key laksa ingredients you won’t find in a standard grocery store.

Of course, you can order just about any ingredient online these days, but it’s obviously harder to order fresh ingredients like lemongrass or fresh chiles online. 

Chop the tough aromatics before blending 

Even with a food processor, it helps to chop the laksa paste ingredients before adding them to the food processor, especially for tough ingredients (e.g., lemongrass and galangal).

And you’ll want to scrape down the sides of your food processor as you go along in order to get the smoothest possible consistency. The texture will never be that smooth, but I don’t think that’s a problem. Actually, it’s a nice reminder that this is homemade! 

Taste the soup as you go

We all have different taste preferences, so taste-test along the way to get things just to your liking. 

Feeling too spicy? Feel free to add a bit more coconut milk and more lime juice. Too sour? Add a bit more sugar. Not savory enough? Finish with a few dashes of soy sauce. 

Get creative with the toppings

Like a lot of Asian noodle soups (think phở or ramen), you can get really creative with the toppings here. The recipe card provides my favorite options, but feel free to use your imagination!

PS: My two favorite toppings are (1) Chinese chili crisp and (2) fried shallots, both of which you can purchase at the store….but there are also homemade versions of these condiments in Big Vegan Flavor!

Frequently Asked Questions

I hope you’ll love this Malaysian Curry Noodle Soup recipe from my new cookbook Big Vegan Flavor! To everyone who has already pre-ordered, THANK YOU!! Y’all are making my dreams come true.

Already ordered? Please visit this page for instructions on accessing your preorder bonus content!

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Malaysian Curry Noodle Soup

This deeply savory Malaysian curry noodle soup is a vegan version of the popular curry laksa and it does not disappoint! Made with a homemade laksa paste and a fusion of Southeast Asian, Chinese, and Indian flavors, you’ll fall in love with this recipe from my new cookbook, Big Vegan Flavor.

Course Dinner, Soup

Cuisine malaysian

Diet Vegan, Vegetarian

Prep Time 40 minutes minutes

Cook Time 35 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Servings 4

Calories 639kcal

Author Nisha Vora

Ingredients

Broth

• 3 sheets (about 12g) kombu (see Note 1)
• 3 tablespoons (50g) Chinese light soy sauce (see Note 2)
• 1 tablespoon wakame seaweed (optional)
• 1 lime

Laksa Paste

• 1 ½ teaspoons coriander seeds
• 1 teaspoon cumin seeds
• 3 medium shallots roughly chopped
• 4 garlic cloves, chopped
• 2- inch (5cm piece) galangal, very thinly sliced (see Note 3)
• 1- inch (2.5cm) piece fresh turmeric, peeled + rough chop (or ¾ tsp ground turmeric)
• 1 to 4 fresh Thai chiles, stemmed (see Note 4)
• 2 stalks lemongrass, smashed and finely chopped (see Note 5)
• 2 tablespoons (25g) roasted cashews (or peanuts)
• 1 tablespoon Chinese light soy sauce
• 1 small handful (5g) fresh cilantro leaves and tender stems
• 1 lime: 1 teaspoon zest + 2 teaspoons juice
• 1 to 2 tablespoons neutral-flavored oil of choice (or water)

Soup

• 2 tablespoons neutral-flavored oil of choice
• 8 ounces (227g) oyster mushrooms, torn into strips (see Note 6)
• Sea salt (or kosher salt)
• 1 (13.5-ounce/400ml) can full-fat coconut milk
• 5 to 10 fresh curry leaves (or 10 to 15 dried curry leaves; optional) (see Note 7)
• 1 (8-ounce/227g) package fried tofu puffs or soy puffs
• 1 to 2 teaspoons coconut sugar or brown sugar, more as needed
• 6 to 8 oz (170 to 230g) dried ramen noodles OR 10 oz (285g) fresh noodles of choice
• 1 to 2 limes

Optional Toppings

• Fresh mint leaves, cilantro, and/or Thai basil leaves
• Thai chiles, thinly sliced (for spicy!)
• Bean sprouts
• Chinese chili oil / chili crisp

Instructions

• Make the broth. Cut a few slits in the kombu to release the flavor. In a small or medium saucepan over medium heat, bring 5 cups of water (1.2 L), the kombu, wakame (if using), and soy sauce to a simmer. Gently simmer for 10 minutes, then remove from the heat and stir in 1 tablespoon lime juice. The broth should taste like the sea.

  a. Fit a medium or large bowl underneath a colander and strain the broth, discarding the kombu and wakame.
• Optional – toast the whole spices. Heat a dry frying pan over medium heat. Once hot, add the coriander and cumin seeds. Cook, stirring or shaking the pan frequently, until aromatic and a few shades darker. Remove from the heat to prevent burning.
• Make the laksa paste. In a food processor or small-capacity high-powered blender (a 32 ounce/1 L or smaller blender cup), add the coriander and cumin seeds, shallots, garlic, galangal (or ginger), turmeric, chile peppers, lemongrass, cashews or peanuts, soy sauce, cilantro, lime zest, and lime juice. Blend until a paste forms, stopping to scrape down the sides as you go.

  a. Add the oil (or water) gradually, 1 tablespoon at a time, until a paste comes together (it won’t be completely smooth but try to get it as smooth as you can).

  b. Tip: Don’t stick your eyeballs directly over the blender or they’ll water!
• In a Dutch oven or soup pot, heat the 2 tablespoons oil over medium-low heat. After several minutes / once the pan is hot, add the Laksa Paste and cook, stirring frequently to prevent sticking, until it just starts to dry out, 5 to 8 minutes.
• Pour in the Broth, scraping up any browned bits stuck to the bottom. Add the mushrooms, ¼ teaspoon sea salt, and the leftover lemongrass stalks (if using; see Ingredient Notes). Bring to a boil, then lower the heat and simmer rapidly for 10 minutes.
• Use a slotted spoon to discard the whole lemongrass pieces, if used. Add the coconut milk, curry leaves, and tofu puffs. Simmer for 5 minutes. Taste for seasonings, adding a few dashes of soy sauce or salt as needed. Taste, adding the sugar to taste.
• While the soup simmers, cook the noodles according to the package directions. Drain and keep warm.
• Assemble. Divide the noodles among four bowls. Ladle hot curry on top and add desired garnishes. Squeeze fresh lime juice on top. Add optional toppings.

Video

the ultimate CURRY NOODLE SOUP (ft.@RainbowPlantLife)

Notes

General note: To prep the Broth and Laksa Paste ahead of time, visit the first tip in the Tips section of the post. 

1. Kombu is a type of kelp and is sold at well-stocked grocery stores and Asian grocers. Wakame is another type of seaweed, though optional so feel free to omit or substitute with a couple dried shiitake mushrooms.
2. Don’t have Chinese soy sauce? Use 1/4 cup (68 g) standard supermarket soy sauce (or tamari) in the Broth. And use 1 ½ tablespoons of it in the laksa paste.
3. Galangal is sold at Southeast Asian & larger Asian grocers; use ginger if not available. It can have a hard exterior, so use a sharp knife and cut off any hard knobs. No need to peel it as long as you slice it very thinly.
4. Chile peppers. For spicy: Use 4 fresh chiles in the laksa paste and garnish with 1 to 2 thinly sliced peppers. If not available, use ½ to 2 serrano or jalapeños depending on spice preference. For mild heat, use ~ 3 dried red chile peppers in the laksa paste but soak them in hot water for 15 minutes first to rehydrate (makes it easier to blend). 
5. Lemongrass: First, chop off the top tough parts of the lemongrass and the bottom root, then peel the papery outer layers until you reach the tender inner core. If you have a rolling pin or mallet, smash down on it to open up the aroma; then finely chop it. With the tough unused stalks, you can smash down on them as well, then add them to the soup in step 5 (discard before using). 
6. Not a fan of mushrooms? Replace with snap peas, snow peas, or chopped baby bok choy and add in step 6 along with the tofu puffs.
7. Fresh curry leaves: Sold at Indian/South Asian grocers. Omit if not available.

Nutrition

Calories: 639kcal | Carbohydrates: 55g | Protein: 26g | Fat: 45g | Saturated Fat: 21g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Sodium: 1849mg | Potassium: 779mg | Fiber: 7g | Sugar: 5g | Vitamin A: 7IU | Vitamin C: 13mg | Calcium: 118mg | Iron: 4mg

The post Malaysian Curry Noodle Soup appeared first on Rainbow Plant Life.

The trick: half the chickpeas get pureed with lemon zest, miso, and nutritional yeast into a creamy base that makes every spoonful rich and savory. A bit of long-grain white rice naturally thickens the broth, and a big hit of fresh dill and lemon juice keeps things bright enough you’ll want to enjoy this soup all year long.

It’s the kind of soup that feels indulgent but is quietly loaded with good stuff; 16g of fiber and 20g of protein per serving, no heavy cream in sight. And it’s a meal prep dream: leftovers keep for 5+ days, and it freezes beautifully.

Table of Contents:
1. Ingredient notes
2. Step-by-step instructions
3. Tips for making this recipe 
4. Frequently Asked Questions
5. Recipe card with notes

Watch the video

The Cheap and Easy Soup I Make (Almost) Every Week

With over 1.4 million views on YouTube, this chickpea soup recipe is a huge hit with my community. I hope you love it just as much!

Ingredient notes 

• Chickpeas. Two cans, used two ways: one simmered in the soup, the other pureed with lemon zest, miso, nutritional yeast, and plant milk into a creamy base. That puree is how you get the rich, cheesy body. Freshly cooked chickpeas make it even better if you have time (see the FAQ section for instructions), but canned chickpeas works great here.
• Long-grain white rice. A small amount thickens the soup naturally as it simmers. I’m partial to jasmine rice but any long-grain rice works. Sub: Brown rice works but needs to be pre-boiled separately (see recipe card).
• Lemon. Lots of fresh juice and zest make this soup sing so don’t skimp! A microplane and citrus juicer make quick work of it (and are two of my most-used kitchen tools!). 
• Dill. I love the citrusy and grassy flavor of dill against the tart lemon. Sub: Fresh basil, flat-leaf parsley, or a blend of all three. If you end up with leftover dill, use it to whip up a batch of my Vegan Ranch Dressing or this lovely Asparagus Galette.
• Miso + nutritional yeast. The umami duo that makes the soup taste delightfully savory and cheesy so don’t skip these! Use white or mellow miso only, as darker varieties will overwhelm the soup.

Step-by-step instructions

Start by rinsing the rice in a fine-mesh sieve until the water runs clear.

Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Once hot, add the carrot and onion and cook until they’ve softened, about 10 minutes.

Add the garlic and cook until fragrant, stirring often. Stir in the tomato paste, oregano, coriander, turmeric, and red pepper flakes. If needed, deglaze the pot with a splash of vegetable broth.

Add the rinsed rice and toss to coat. Next, add one can of chickpeas, along with a pinch of salt and pepper. Toss to coat.

Pour in the vegetable broth and half of the chopped dill. Bring to a boil, then reduce to a simmer.

Simmer, covered, for 15 minutes.

Meanwhile, make the chickpea puree.

In a food processor, blend together until smooth: one can of chickpeas, plant milk, lemon zest, lemon juice, nutritional yeast, miso, salt, and pepper.

Taste and adjust the seasonings as needed.

Stir the chickpea puree and chopped spinach into the soup. Simmer until thickened and the spinach is wilted.

Turn off the heat and stir in the lemon juice and remaining dill. Season to taste with salt and pepper, then serve the soup in bowls with crusty bread on the side for dunking. Enjoy!

Tips for making this recipe 

Adjust the flavors to your liking

Once the soup is finished simmering, give it a taste and adjust the flavors however you want.

Love big lemony flavor? Add more fresh lemon juice or zest. Want some spice in just about everything? Add an extra pinch of red pepper flakes. There’s always room to sprinkle in more fresh herbs or a dollop of vegan pesto. Or keep it simple, and drizzle every bowl with good-quality olive oil for richness.

Make it your own

While I’d love for you to try the recipe as written the first time, there are so many ways to put your own spin on its flavors, consistency, and textures:

• Swap the chickpeas for white beans for extra creaminess.
• Switch up the herbs. Use flat-leaf parsley or basil instead of dill, or a blend of all three.
• Add more veggies. Toss in sliced celery, shaved fennel, or shredded cabbage after sautéing the onions and carrots, or add a handful of cauliflower florets with the broth.
• More greens. Bump the baby spinach up to 5 ounces (140g).
• Add some crunch. Top your bowl with the crispy lentils from my Butternut Squash Soup, homemade croutons or roasted chickpeas (check out pages 229 and 236 of Big Vegan Flavor, respectively). 

Multitask efficiently

To make this chickpea soup recipe come together as efficiently as possible, you’ll want to do a little multitasking. Here’s what I do.

1. Since the onions and carrots sauté for about 10 minutes and don’t need to be stirred very often, use that time to chop the garlic and measure out the tomato paste and spices.
2. While the soup simmers, make the chickpea puree and chop the baby spinach.

Frequently Asked Questions

If you love this Lemony Chickpea Soup recipe, please be sure to leave a rating and review below! And tag me on Instagram – I love seeing your photos!

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Lemon Chickpea Soup

This chickpea soup is so rich and creamy that no one will believe it's made from plant-based pantry staples. With fresh lemon juice and dill plus a creamy chickpea puree, it’s comforting and rich yet also packed with plant protein and fiber to keep you full!

Course Dinner, Soup

Cuisine Mediterranean, New American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Cook Time 35 minutes minutes

Total Time 55 minutes minutes

Servings 4

Calories 500kcal

Author Nisha Vora

Ingredients

• ⅓ cup (65 to 70g) long-grain white rice (see Note 1)
• ¼ cup (56g) extra virgin olive oil
• 4 medium carrots, scrubbed and finely chopped
• 1 large yellow onion finely chopped
• Kosher salt and freshly cracked black pepper
• 2 (15-ounce / 425g) cans chickpeas, divided
• ¾ cup (12g) fresh dill (no thick stems), chopped and divided
• 5 cloves garlic, finely chopped
• 2 tablespoons tomato paste
• 2 teaspoons dried oregano
• ½ teaspoon ground coriander
• ½ teaspoon ground turmeric
• ¼ to ½ teaspoon red pepper flakes (½ tsp for a kick)
• 4 cups (960 mL) vegetable broth
• 3 ounces (85g) baby spinach or baby kale (can add more, see Note 2)
• ½ cup (120 mL) creamy unsweetened plant-based milk, such as full-fat oat milk or canned “lite” coconut milk
• 1 large lemon zested + 3 to 4 tablespoons lemon juice, divided
• ¼ cup (20g) nutritional yeast
• 1 tablespoon white miso

Instructions

• Add the rice to a fine-mesh sieve and rinse a few times until almost clear, then drain.
• Drain and rinse one can of chickpeas and set aside for step 5. Drain and rinse the other can of chickpeas and transfer to a food processor or small-capacity blender for step 8.
• In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Once shimmering, add the carrots and onion. Season with a few pinches of salt. Stir occasionally, until softened and lightly browned, about 10 minutes.
• Add the garlic and cook for 2 minutes, stirring frequently. Add the tomato paste plus spices (oregano, coriander, turmeric, and red pepper flakes). Stir almost constantly for 1 to 2 minutes until the tomato paste is a darker red brick color. If it sticks or starts to burn, lower the heat and deglaze with a splash of broth.
• Add the rinsed rice and toss to coat in the aromatics and oil for 1 minute. Add one can of drained chickpeas, plus ¼ teaspoon kosher salt and pepper to taste. Toss to coat. Pour in the vegetable broth, followed by half of the chopped dill. Bring to a boil.
• Reduce the heat to low to maintain a simmer and cover the pan. Simmer, covered, for 15 minutes, stirring once or twice, or until the rice is soft.
• While the soup simmers, roughly chop the spinach and make the chickpea puree.
• Chickpea Puree: To the chickpeas in the food processor or blender, add the milk, lemon zest, 2 tablespoons lemon juice, nutritional yeast, miso, 1 teaspoon kosher salt, and pepper to taste. Blend until pureed and creamy, scraping down the sides as needed. Taste for seasonings, adding more salt or lemon juice as needed.
• Stir the Chickpea Puree into the soup to combine, then add the chopped spinach. Simmer for 1 to 2 minutes, or until the soup thickens and greens slightly wilt.
• Off the heat, stir in the remaining dill and 1 tablespoon of lemon juice. Taste, adding salt/pepper or more lemon juice as desired. Transfer to bowls and drizzle each bowl with a bit of good-quality olive oil for richness.

Video

Notes

1. If using brown rice, you’ll need to quick-boil it first. Bring a medium saucepan of water to a boil and season with a pinch of salt. Stir in the brown rice and gently boil without stirring for 10 minutes. Drain the rice in a fine mesh sieve and set aside.
2. For a nutrition boost, feel free to go up to 5 ounces (140g) of baby spinach (1 standard-sized bag).

Nutrition

Calories: 500kcal | Carbohydrates: 64g | Protein: 20g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Sodium: 1159mg | Potassium: 1045mg | Fiber: 16g | Sugar: 9g | Vitamin A: 12430IU | Vitamin C: 23mg | Calcium: 133mg | Iron: 5mg

The post Lemon Chickpea Soup appeared first on Rainbow Plant Life.

Made with a short list of plant-based staples, like nuts, veggies, and beans, it’s a complete meal that you (and your family) will never know is healthy and nutrient-dense.

You’ll love this soup’s creamy texture, but to really take it over the top, shower it with the crunchy nutty crumbles before serving. A mix of toasted breadcrumbs, nuts, and simple seasonings adds a crispy contrast to the velvety, creamy soup that is :::::::::.chef’s kiss:::::::::. 

Table of contents:
1. Why this recipe works
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Flavor variations
6. Frequently Asked Questions
7. Recipe card with notes

Why this recipe works 

The ultimate mash-up. 

Two of my fan-favorite recipes came together to form this new hit: (1) my Creamy Cauliflower Soup and (2) Broccoli and White Bean Soup (recipe in my cookbook!).

Both are well-loved because the ingredients are simple and the recipes are easy yet very tasty. The same goes for this comforting dairy-free broccoli soup!

Rich and indulgent, but secretly good for you.

This soup has a mega luxe consistency thanks to cannellini beans and raw cashews. Once they’re softened and blended together, they turn velvety smooth. Your family members will have no idea this is dairy-free. 

With each spoonful, you may think, “This soup is delicious and rich. How can it be good for me?” 

Well, to start, broccoli is a superfood (and not one of those trendy superfoods you’ve never heard of). Cruciferous vegetables are known for their cancer-fighting properties (broccoli specifically contains unique anti-cancer compounds and antioxidants), along with fiber and a long list of vitamins and minerals.

The second ingredient that makes this recipe so special (and healthy) is cannellini beans. Just like black beans and chickpeas, cannellini beans are loaded with protein and fiber, and are low on the glycemic index, making them a wonderful choice for anyone watching their blood sugar levels.

And raw cashews add a good deal of healthy fats, plus extra protein and minerals. 

An easy and weeknight-friendly flavor bomb.

Rich and creamy, wholesome, AND simple…this soup has it all! Budget-friendly vegetables, seasonings, and condiments work their magic and leave you with an herbaceous and savory soup that is weeknight friendly.

Plus, blending the soup at the end means no fine dicing or mincing is required, so you save on prep time. 

Ingredient notes 

Cashews

You’ll find softened and blended cashews in many of my recipes, like Vegan Mushroom Soup and Vegan Palak Paneer, because they add a uniquely rich creaminess and act as a natural thickener.

Nut allergy? You can try using 1 (13.5-ounce) can of “lite” coconut milk to replicate the creaminess the cashews would add.

Broccoli

Broccoli is obviously super healthy, but it’s also just really delicious. I love it in pasta, rice bowls, stir-fries, and so much more.

But, if you’ve got picky eaters in your family, fear not! Since the soup gets blended, the broccoli is basically unidentifiable! They’ll just think they’re eating a creamy, delicious soup that just happens to have flecks of green in the bowl.

Substitute: If you don’t have fresh broccoli, you can use frozen (though we haven’t tried it ourselves). 

Basil 

Fresh basil leaves add a lovely herbaceous flavor to this vegan broccoli soup. You can buy basil at most grocery stores, sometimes in potted plants or in pre-clipped boxes. 

Substitute: Can’t find fresh basil? Use fresh flat-leaf parsley or a smaller amount of fresh dill as a substitute. The flavor will be good, but a bit different than if you used basil.

Soy sauce and dijon mustard

These may sound like strange ingredients for soup, but just a little of the two goes a long way. First, soy sauce (along with nutritional yeast) gives this soup an irresistible savoriness. And the bright tang of dijon mustard awakens the soup at the end.

Substitute: Use tamari or gluten-free soy sauce if you’re gluten free. If allergic to soy, omit the soy sauce and season with a little extra salt. 

Step-by-step instructions

Sauté the onion and garlic. Heat the oil in a large pot over medium heat. Once it’s warm, add the onion and a pinch of salt. Cook until they start to turn golden. Add the garlic and pepper flakes next.

Deglaze the pan with white wine. Scrape up any of the stuck browned bits on the bottom of the pan (that’s where the flavor is!). Let the mixture simmer until most of the wine has evaporated.

Now add the broccoli to the pot. Let it sauté for a few minutes, then add the cannellini beans, cashews, broth, salt, and black pepper. Stir and bring it up to a boil. Turn down the heat to a simmer, leaving the soup to cook until the broccoli is tender and soft.

Prepare the crispy nutty crumbles while you wait. Heat the oil in a frying pan over medium heat, then add the panko and pine nuts. Stir every so often, toasting until they become golden brown. Add the red pepper flakes and salt, then transfer the mixture to a bowl.

Now that the soup is just about done, pour it into a large blender bowl. Add the basil, soy sauce, dijon mustard, nutritional yeast, and lemon juice. Blend until smooth.

Ladle the soup into bowls and add a drizzle of olive oil and the crispy nutty crumbles on top. Serve with bread and enjoy!

Tips for making this recipe

Don’t skip the crispy topping! 

Yes, the soup is lovely on its own. But when you add the crispy nutty crumbles on top, it’s fantastic! 

The soup is rich and creamy, so the crunch from the nuts and panko adds the perfect contrasting texture. Plus, the subtle kick of heat from the red pepper flakes takes it over the top.

And don’t skip the drizzle of extra virgin olive oil at the end. Just a tiny bit adds an incredible mouthfeel and lovely flavor. 

Or the bread for dipping. 

A bowl of velvety soup just isn’t complete without a slice or two of crusty bread. It’s the ultimate dipper! 

Use a large blender, or blend in batches.

You need a large blender (at least 64 ounces) to blend the entire batch of soup at once. If you have a smaller blender, blend it in two batches.

Also, don’t blend the soup while it’s boiling hot. Let it rest off the heat for a few minutes. And replace the blender center cap with a dish towel to prevent steam from building up in the blender. 

Save time.

You can cut down on the cook time by making the crunchy nut crumbles ahead of time. Store them in a jar or container at room temperature for several weeks. 

You can use leftovers as toppers for other soups like my White Bean Soup with Kale, or sprinkle them over Mediterranean Lentil and Grain Bowls or all kinds of salads. 

You can also swap the broccoli for pre-cut broccoli florets to shave off a few minutes of chopping. 

Flavor Variations

• You can replace half of the broccoli florets with cauliflower florets.
• Use leeks instead of onions for a milder, herbaceous, and slightly sweeter flavor profile.
• Blend in an extra ¼ cup of nutritional yeast for a cheesier flavor that’s closer to a broccoli cheddar soup.
• A spoonful of Vegan Pesto stirred into the soup adds a bright, herby freshness.
• Top the bowls of soup with homemade croutons instead of the nutty crumbles.
• For freshness, use the leftover fresh basil leaves as a topping.
• Char leftover broccoli florets in a skillet and use them as a topping.
• Give it a spicy kick with a drizzle of chile-infused olive oil on top. We love this one from Brightland.

Frequently Asked Questions

That’s all you need to know about making this dreamy, creamy Vegan Broccoli Soup! If you love this recipe, please rate and review it below!

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Creamy Vegan Broccoli Soup

This rich and creamy Vegan Broccoli Soup will feed your soul. It’s an easy comfort food made with simple ingredients but delivers big-time on flavor. Served with crunchy nutty crumbles on top, it’ll leave you wanting more!

Course Dinner, Soup

Cuisine New American

Diet Vegan, Vegetarian

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4 (makes 6 1/2 to 7 cups)

Calories 460kcal

Author Nisha Vora

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, chopped
• 4 garlic cloves, minced
• ¼ teaspoon red pepper flakes (adds a spicy kick; omit for no heat)
• ¼ cup (60 mL) dry white wine (optional)
• 1 pound (450g) broccoli, cut into florets and stems thinly sliced
• 1 (15-ounce/425g) can of cannellini beans, drained and rinsed (see Note 1)
• 1 cup (140g) raw cashews (see Note 2)
• 3 ½ cups (840 mL) low-sodium veg broth (see Note 3)
• 1 ½ teaspoons kosher salt
• Freshly cracked pepper

For Finishing

• 1 heaping cup (20g) fresh basil leaves
• 1 teaspoon soy sauce (or tamari for GF)
• ½ to 1 teaspoon Dijon mustard (see Note 3)
• ¼ cup (20g) nutritional yeast
• 1 to 2 tablespoons freshly squeezed lemon juice
• A drizzle of good-quality extra virgin olive oil

Crispy Nutty Crumbles (optional but recommended) (see Note 4)

• 2 tablespoons extra virgin olive oil
• 1/2 cup (70g) pine nuts (or raw cashews, finely chopped; see Note 5)
• 2/3 cup (60g) panko bread crumbs (see Note 6)
• 1/4 teaspoon red pepper flakes (for a kick; omit for mild heat)
• 1/4 teaspoon flaky sea salt

For Serving:

• Crusty bread to serve 4

Instructions

• Heat a large Dutch oven over medium heat with the olive oil until warm. Add the onion and a pinch of salt and cook for 6 minutes, or until starting to turn golden. Add the garlic and pepper flakes and cook for 1 to 2 minutes, tossing frequently to prevent sticking.
• Pour in the wine (if not using, add a splash or two of your veg broth). Use the liquid to deglaze the pan, scraping up any browned bits on the bottom of the pot. Simmer until the wine has mostly evaporated and the smell of alcohol has dissipated, about 3 minutes.
• Add the broccoli florets and stems and sauté for 2 minutes. Add the cannellini beans, cashews, broth, salt, and black pepper to taste. Stir to combine. If needed, add a bit more broth to slightly cover everything.

  Bring to a boil. Reduce the heat and simmer partially covered for 15 minutes, stirring a couple times, until broccoli is tender and soft.
• Meanwhile, measure out Finishing Ingredients and prepare Crispy Nutty Crumbles.
• For the Crispy Nutty Crumbles, add the oil to a large frying pan over medium heat and allow to warm. Add the pine nuts (or chopped cashews) and stir occasionally for 2 to 3 minutes, until just starting to turn color.

  Add the panko and stir frequently for 2 to 3 more minutes, or until turning golden brown. Add the red pepper flakes, flaky salt, and a few twists of black pepper. Stir constantly for 30 seconds. Take off the heat and transfer to a bowl immediately to stop cooking.

  Store cooled leftovers in a jar in the pantry for a few weeks. You’ll likely have leftovers. Add them to other soups, salads, and grain bowls.
• Carefully pour the soup into a large high-powered blender. Remove the blender cap and cover with a dish towel to allow steam to escape. Add the basil, soy sauce, dijon mustard, nutritional yeast, 1 tablespoon lemon juice. Blend until pureed and smooth.

  Taste the soup, adding lemon juice or salt as desired. I usually add an extra ½ tablespoon lemon juice and ½ tsp kosher salt. If too thick, add more broth.

  NOTE: If your blender is smaller than 64 oz/2L, you’ll need to blend in two batches.
• Transfer soup to four bowls. Drizzle a bit of olive oil on top and sprinkle a few spoons of Crispy Nutty Crumbles. Serve with crusty bread. NOTE: when reheating leftovers, thin out with leftover broth (or water).

Video

Notes

1. Can’t find these? Use Great Northern Beans or navy beans. 

2. Allergic to cashews? Use 1 (13.5-ounce) can of “lite” coconut milk.

3. Start with ½ teaspoon Dijon mustard, blend, and taste. Add more as needed. When combined with the crispy nutty crumbles and drizzle of finishing olive oil, I prefer 1 teaspoon mustard. But if eating the soup on its own, ½ teaspoon works better.

4. The crispy nutty crumbles is technically optional, but they take this soup over the top! You will have leftovers of it, but it stays fresh for several weeks and is great topper for any soup or salad. You can also halve the recipe. The crumbles are not included in the nutrition facts. 

5. If you have pine nuts, use those, as they add this amazing buttery flavor. But raw cashews also work well, and you’ll already be using those in the soup.

6. If gluten free, sub with gluten-free panko, or substitute the panko with a crunchy nut like almonds. Another alternative: roasted chickpeas for crunch (and protein).

 

Nutrition

Calories: 460kcal | Carbohydrates: 49g | Protein: 21g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Sodium: 561mg | Potassium: 1231mg | Fiber: 12g | Sugar: 6g | Vitamin A: 1009IU | Vitamin C: 107mg | Calcium: 165mg | Iron: 7mg

Recipe: Nisha Vora / Rainbow Plant Life | Photography: Megan Morello

The post Creamy Vegan Broccoli Soup appeared first on Rainbow Plant Life.

It’s also nutrient-dense thanks to a generous amount of mushrooms, fresh herbs, garlic, and cashews. No cream or dairy needed for this dreamy cream of mushroom soup.

And despite being gourmet and fancy enough for a dinner party, this mushroom soup comes together easily and reheats well, making it a great meal prep option.

Table of Contents
1. Why this recipe works
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Frequently Asked Questions
6. Recipe card with notes

Why this recipe works

A velvety bisque texture.

Three techniques give this vegan mushroom soup a luxurious, velvety consistency and rich mouthfeel that will have your guests convinced it’s made with cream.

First, a portion of the soup is blended. This is an easy way to creamify any soup or stew, and a technique I use often, like in my Creamy White Bean Soup. Not all of the soup is blended though, so you get textural variation: silky smooth with bites of chewy mushrooms, the best of both worlds.

Second, a half cup of raw cashews are added to the portion of soup that gets blended. As you may know, raw cashews, when blended, add an incredibly creamy texture and richness.

Third, the recipe doesn’t add too much vegetable broth (you can always thin the soup out later if you wish).

Serious savory flavor.

Mushrooms naturally have a meaty depth, but this is no ordinary mushroom soup. It’s an umami powerhouse thanks to a mixture of fresh mushrooms, mushroom stock made from dried mushrooms, soy sauce and miso paste.

Each spoon is packed with a layered depth of flavor and coats your whole mouth with a rich, savory mouthfeel (the essence of umami!). Even my mushroom-averse partner was floored when he tried it and asked to have a big bowl of it for dinner.

PS: If you love the sound of these flavors, don’t miss out on my rich and super savory Mushroom Gravy during the holidays.

Gourmet but easy.

The flavors and textures in this soup will make your taste buds sing. It’s fancy enough to serve at any dinner party, and is particularly perfect as a starter for Thanksgiving and Christmas dinners.

At the same time, this vegan mushroom soup is easy to make, so you can even make it for a weeknight dinner if you want. It reheats fabulously, so it’s a great option to make on a Sunday or Monday and enjoy for a few days (if it lasts that long!).

Ingredient notes

Fresh mushrooms. Using a blend of different mushrooms adds varying textures to this creamy soup, so it’s far from a one-note cream of mushroom soup.

We love this soup with a mix of shiitake mushrooms and oyster mushrooms or maitake mushrooms, in addition to your everyday brown button mushrooms.

Where to buy: You can find a large selection of mushroom varieties at Asian grocery stores, farmers markets, and well-stocked grocery stores like Whole Foods or Sprouts.

Dried mushrooms + mushroom stock (optional). All mushrooms are rich in umami, but dried mushrooms are particularly so. Here, dried mushrooms are briefly soaked in water, then the resulting mushroom stock is added to the soup (in addition to veg broth) for enhanced savoriness.

The rehydrated dried shrooms are also added to the soup along with the fresh mushrooms.

Substitute: If you don’t have dried mushrooms or want to skip this step, this vegan mushroom soup is still great without them. For details, check out the FAQ section below.

Alternatively, if you have my cookbook, The Vegan Instant Pot Cookbook, there’s an excellent mushroom broth in Chapter 1 that would make this soup sing even more!

Soy sauce & miso. Mushrooms are already savory superstars, but when you add fermented soy products (e.g., soy sauce and miso), you really supercharge the flavor. Each bite is packed with a rich depth of flavor that’s often missing in plant-based food.

Vegetable broth. Use the best-quality vegetable broth available to you. An excellent store-bought option we love is from the Imagine Organic brand. If you have Better than Bouillon at home, you can use that as well (use a pinch less of salt).

Cashews. Blended and soaked raw cashews bring a velvety, bisque-like texture and make it feel more substantial than a side dish soup. No need to soak the cashews either!

Substitute: Allergic? Check out the FAQ section below.

Fresh herbs. Fresh thyme and rosemary add a lovely woodsy depth of flavor here.

Substitute: You can sub sage for either herb. If you don’t have access to fresh herbs, use a teaspoon each of the dried herbs, but it won’t have the same flavor.

Tip: Near the holidays, many grocery stores sell packages of “poultry herbs,” which combine rosemary and thyme with sage or marjoram, so you don’t have to buy all the herbs separately.

Step-by-step instructions

If using homemade mushroom stock, cover the dried mushrooms with room temperature water. Weight to submerge and soak for 30 minutes. Strain the liquid through a sieve, keeping the stock. Wash the rehydrated mushrooms well and slice.

For fresh mushrooms, slice them (e.g., cremini or shiitake) or tear them into pieces with your hands (e.g., oyster or maitake mushrooms).

In a Dutch oven or large soup pot, heat the olive oil over medium-high. Add the diced onions and cook until starting to soften. Add the garlic and cook for 1-2 minutes.

Now add the vegan butter. Once melted, add the sliced/torn mushrooms (and rehydrated mushrooms, if using).

Cook for about 5 minutes, or until shrooms are softened. Pour in the white wine and scrape up any browned bits, simmering until the smell of alcohol has dissipated.

Pour in the vegetable broth and homemade mushroom stock (if using; don’t pour in the last tablespoon, as it’s sediment heavy). Add the bundle of herbs and simmer, covered, for 15 minutes.

Scoop out 1/3 to 1/2 of the soup and transfer it to a stand blender. Add the cashews, soy sauce, and miso, and blend until the soup is creamy and smooth. Pour this blended soup into the remaining soup in the pot.

Stir well and simmer for 5 to 10 minutes, until the flavors have developed and soup has thickened a bit.

Tips for making this recipe

Use a variety of mushrooms.

Any time I make a mushroom-heavy dish, like vegan mushroom risotto or vegan mushroom stroganoff, I find I enjoy it most when I use at least two, if not more, different varieties of mushrooms.

This adds variation in texture as well as flavor (e.g., shiitakes are umami-rich and meaty, oyster mushrooms are more delicate, maitake mushrooms taste subtly like chicken).

And if chanterelle mushrooms are in season, if you can spring for a couple of those, they’re outrageously buttery and delicious (beware: they are pricy though).

If needed, soak the cashews briefly.

If you don’t have a high-powered blender, soak the cashews while you prep everything else. Just add them to a saucepan, cover with water, and boil for 10 minutes.

This ensures the cashews get fully pulverized when blended and you don’t end up with cashew bits in your soup.

If using dried mushrooms, get rid of the grit.

Please follow these steps so your soup is smooth and grit-free!

1) After soaking the dried mushrooms, strain the stock through a fine mesh sieve to get rid of any larger dirt particles.

2) To wash the rehydrated shrooms, add them to a bowl, cover with fresh water, and agitate them to release any dirt. Repeat a few times.

3) Finally, when adding mushroom stock to the soup, don’t pour in the last tablespoon, as it’s usually sediment-heavy.

Adjust the texture to your taste.

This soup is definitely on the creamy side, and thickens as it rests. If you want a thinner soup, add a bit more broth. When reheating leftovers, if desired, add a splash or two of vegetable broth or water to loosen.

Frequently Asked Questions

If you love this Vegan Mushroom Soup as much as we do, please rate and review the recipe with your feedback below! It’s always very much appreciated

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Creamy Vegan Mushroom Soup

Cream of mushroom soup just got a makeover with this Vegan Mushroom Soup. With a creamy bisque-like texture and incredible savory flavor, this is a gourmet soup that will wow your tastebuds. Perfect for holiday dinners!

Course Dinner, Side Dish, Soup

Cuisine New American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Servings 4 as a main

Calories 287kcal

Author Nisha Vora

Ingredients

• 1 oz (28g) dried porcini mushrooms or other dried mushrooms (optional)*
• 16 ounces fresh mushrooms, ideally a variety, such as cremini, shiitake, oyster and/or maitake**
• 1 tablespoon extra virgin olive oil
• 1 large sweet onion, finely chopped
• 8 garlic cloves, finely chopped
• 2 tablespoons vegan butter (or more olive oil)
• Kosher salt and freshly cracked black pepper
• ½ cup (120 mL) dry white wine***
• Bouquet garni: 1 large sprig of rosemary, 2 sprigs of thyme, and 2 bay leaves****
• 3 cups (720 mL) good-quality vegetable broth (4 cups if not using homemade mushroom stock)
• ½ cup (70g) raw cashews
• 1 tablespoon white miso paste (or red miso for a more robust taste)
• 1 tablespoon soy sauce or tamari (use tamari for GF)
• ¼ teaspoon Dijon mustard (optional)
• 1 small handful of fresh chives and/or parsley, chopped

Instructions

• Optional – make mushroom stock: Place the dried mushrooms in a bowl and cover with 1 ½ cups (360 mL) room temperature water. Place a smaller bowl or something heavy on top to ensure they stay submerged. Soak for 30 minutes, or until softened.
• Scoop out the mushrooms. Strain the liquid through a fine mesh sieve to catch any sediment, reserving the stock.

  Add the rehydrated mushrooms to a bowl of water and agitate with your hands. Drain the water and repeat a few times until the sediment is gone. This ensures the grit won’t make it into the soup. Slice mushrooms and set aside.
• For fresh mushrooms like cremini and shiitake, slice them (remove shiitake stems). For oyster or maitake mushrooms, tear them into strips with your hands, discarding any tough ends.
• Heat a Dutch oven or soup pout with the olive oil over medium-high heat. Add the onions with a pinch of salt, and saute for 4 to 5 minutes, or until starting to soften. Add the garlic and cook for another 1 to 2 minutes.

  Add the butter to the pan, and once melted, add the fresh mushrooms and rehydrated dried mushrooms, if using. Cook for about 5 minutes, until softened. Season with salt and pepper at the end.
• Pour in the white wine and use it to scrape up any browned bits on the bottom of the pot. Simmer for 3 to 4 minutes, or until the smell of alcohol has dissipated and some of the liquid has bubbled off.
• If using, pour in the mushroom stock but reserve the last tablespoon or so, as it’s usually sediment-heavy. Add the vegetable broth too (use 4 cups if not using mushroom stock). Add the bouquet garni and bring to a boil. Cover, reduce the heat, and simmer for 15 minutes.
• Scoop out ⅓ to ½ of the soup (about 2 ½ cups or 550 to 600g), including some mushrooms but not the bouquet garni. Transfer this to a blender and add the cashews, miso and soy sauce. Start slowly then move to high speed and blend until smooth.
• Stir the blended soup back into the remaining soup in the pot. Bring to a simmer and simmer for 5 to 10 minutes, until the flavors have developed and the soup has thickened slightly. Season with salt and pepper. If you want a slight pop of acidity, add the Dijon mustard. Remove the bouquet garni.
• Ladle soup into serving bowls. Top each with a tiny drizzle of good-quality olive oil, if a little extra richness is desired, and garnish with a small handful of chopped parsley/chives.

Video

Notes

* The dried mushrooms + mushroom stock are optional. If skipping them, use 4 cups (960 mL) vegetable broth instead of 3 cups (720 mL). If you have porcini mushroom powder, add a 1/2 teaspoon with the broth to make up for the savory flavor. 

** I like using some shiitake for that meaty depth of flavor.

*** Dry white wine varieties that work well include Pinot Gris, Sauvignon Blanc, Pinto Grigio, or Pinot Blanc. Avoid oaky wines like Chardonnay. 

If you don’t consume alcohol, replace the wine with 1/4 cup (60 mL) vegetable broth + 1 tablespoon sherry vinegar or white wine vinegar, or just skip this step. You may want to finish the soup at the end with a squeeze of lemon juice or one of these vinegars to brighten the soup.

**** You can replace thyme or rosemary with sage. 

*****If you don’t have a high-powered blender, soak the cashews in boiling water while you prep everything else. If allergic to cashews, you can sub with ½ to 1 cup of lite coconut milk. We did try substituting with 1 cup (160g) cannellini beans + ½ cup plant-based milk and it worked fine, but it was not as creamy and the soup tasted a bit bean-y.

Nutrition

Calories: 287kcal | Carbohydrates: 27g | Protein: 9g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Sodium: 1074mg | Potassium: 745mg | Fiber: 4g | Sugar: 10g | Vitamin A: 648IU | Vitamin C: 9mg | Calcium: 44mg | Iron: 2mg

Recipe: Nisha Vora / Rainbow Plant Life | Photography: Megan Morello

The post Creamy Vegan Mushroom Soup appeared first on Rainbow Plant Life.

Bursting with proper Thai flavors, this gourmet pumpkin soup is surprisingly easy. It’s made with roasted winter squash, a bundle of aromatics, spices, and coconut milk. Blend them all together and you have a rich and indulgent soup with gourmet Thai flavor.

The best part is it only gets better with time. Let the soup chill in the fridge overnight, then dig into the best leftovers you’ll ever have the next day.

If you love Thai food and soup season, this recipe is a match made in heaven.

Table of Contents
1. Why this recipe works
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Frequently Asked Questions
6. Recipe card with notes

Why this recipe works

As close to authentic Thai flavors as it gets.

You can find “Thai pumpkin soups” made with pumpkin puree and curry paste, and that’s all fine and dandy if you want a 10-minute recipe. But c’mon – that’s not really a Thai soup. 

The authentic Thai flavors in this soup come from a careful blend of aromatics, spices, curry paste, soy sauce, and classic Thai ingredients like lemongrass, lime leaves, and Thai basil. They work together to create a deeply layered soup that will blow your mind. 

A streamlined process with gourmet results.

Usually, peeling and dicing winter squash takes a fair amount of time and puts unnecessary stress on our wrists (which, let’s face it, makes cooking much less fun). 

To avoid that, here, the pumpkin is simply sliced in half, rubbed with oil and spices, then roasted as-is. While you wait, prep and sauté the aromatics and spices. That’s it!

This streamlined process makes it easy to scoop the tender flesh out of the peel and blend it in a blender. No peeling or dicing involved!

Plus, with all the other flavors involved, the soup needs just 10 minutes to simmer! 

Creamy yet indulgent.

My magical and fan favorite Thai Butternut Squash Curry with Chickpeas is a creamy and indulgent masterpiece, and this Thai soup is no different.

Coconut milk and pureed roasted pumpkin become a luscious sauce when blended together, tasting like super cozy fall comfort food rolled in one aromatic Thai package. And just because it feels indulgent and rich, it doesn’t mean it’s lacking in nutrients. 

The aromatics, chiles, and spices are rich in antioxidants and anti-inflammatory compounds. Pumpkins are also rich in antioxidants and beta-carotene, which our bodies turn into vitamin A. This helps protect your eyes, immune system, and can lower your risk of certain cancers.

Fun fact: Both white pepper and black pepper contain piperine, which activates the compound curcumin (it’s what gives turmeric its yellow color and anti-inflammatory properties). This makes it up to 2,000%(!) times easier for your body to absorb!

PS: If you have my cookbook, The Vegan Instant Pot Cookbook, the Thai Red Curry Noodle Soup and Lemongrass-Ginger Kabocha Squash Soup feature similar Thai-inspired flavors you will love!

Ingredient notes

Pumpkin or winter squash. You could totally make this with a roasted sugar pumpkin to maintain its classic pumpkin soup appeal, but we found that the best flavor came from roasted kabocha squash. It’s velvety smooth when blended and has a delightfully nutty flavor. 

If you stock up on extra kabocha squash, make my Thai Kabocha Squash Curry the following week.

Substitute: We haven’t tried other pumpkin varieties but think they’d work nicely, including red kuri squash or Thai pumpkins. Roasted butternut squash works well, too!

Red curry paste. For a ton of Thai flavor in one convenient package. Maesri red curry paste is our favorite brand because it’s vegan-friendly and packs in the heat.

Aromatics. Ginger, garlic, and shallots are all commonly used in Thai cooking. Here, they’re sauteed in coconut oil to give the soup a punchy and savory baseline of flavor.

Spices. You need cumin seeds, coriander seeds, and white pepper. Cumin and coriander may sound surprising, but they’re commonly used in many Thai curries. Here, cumin adds warmth while the coriander enhances the citrusy flavors.

Substitute: I love using white pepper for its unique sharp yet bright flavor, but if you don’t have it, use freshly cracked black pepper instead.

The Thai trio: lemongrass, lime leaves, and Thai basil. 

These bring the quintessential flavors that make Thai curries so irresistible and take this from good pumpkin soup to great pumpkin soup.

So, if you have a local Southeast Asian or East Asian grocery store, seek these ingredients out! 

Lemongrass is refreshing with notes of ginger, mint, and lemon; fresh lime leaves are so unique and intoxicatingly bright; and Thai basil adds slightly spicy notes of anise when used as a garnish at the end.

Skip to the FAQ section for where to buy these ingredients. 

Substitutes: Lemongrass: you can try lemongrass powder (we love this one from Burlap and Barrel). DO NOT use lemongrass essential oil (it’s not edible!). Fresh lime leaves: order dried lime leaves online, which work well; there is no other real substitute, but you can stir in some lime zest and lime juice to taste after blending the soup. Thai basil: use cilantro (different flavor but still nice). 

Coconut milk. This brings body and richness to the soup, adds a luscious finishing mouthfeel, and balances the chile heat. It’s a must in many Thai curry and soup recipes, like my Thai Red Curry Sweet Potato Soup.

Substitute: Full-fat coconut milk will yield the richest flavor and texture, but you can use “lite” coconut milk for a lighter soup. If allergic to coconut, check out the FAQ section for our suggested alternative. 

Soy sauce. A star ingredient in many Thai recipes, soy sauce infuses a savory depth of flavor throughout the soup. 

I use Thai soy sauce, which is saltier than regular grocery store soy sauce. If using regular soy sauce (e.g., Kikkoman), use 2 tablespoons + 1 teaspoon. 

Step-by-step instructions

Roast the pumpkin. Slice the sugar pumpkin (or winter squash) in half and scoop out the seeds. Brush the flesh with the oil and spice mixture, then place it flesh side down on a parchment-lined baking sheet. Roast until the pumpkin is very soft.

Make the soup. Heat the coconut oil in a saucepan over medium-high heat. Sauté the shallots, garlic, ginger, and lemongrass until soft, then add the spice mix to toast for 30 seconds.

Deglaze the pot with a little coconut milk. Once it begins to bubble, stir in the curry paste. 

Cook the curry paste and stir frequently for a few minutes to prevent it from sticking. Now pour in the rest of the coconut milk, the broth, lime leaves, sugar, and soy sauce. 

Bring the mixture up to a boil. Lower the heat and simmer for 10 minutes. 

Blend the soup. Scoop out the warm roasted pumpkin flesh from the skin and place it in a blender. Pour in the coconut milk mixture. Blend the soup until it’s smooth and creamy (working in batches if needed). 

Let the blended soup rest for a few minutes so the flavors have a chance to mingle. Then transfer to bowls and top with the optional peanut chile crunch.

Tips for making this recipe

Toppings = even better soup! Take each bowl of pumpkin soup over the top with the peanut chile crunch if you like spicy food. It takes minutes to make and is the perfect nutty, crunchy, spicy, and salty topper. 

For a non-spicy option, garnish with roasted pumpkin seeds and/or fresh lime leaves, very finely slivered.

If you’re looking for a protein topper, you can try the pan-fried tempeh crumbles in my tempeh kecap recipe or crispy lentils in my butternut squash soup recipe. 

And as always, a creamy soup is even better with a toasted slab of good-quality bread.

Find the right amount of spice. Despite being made with only 2 tablespoons of red curry paste, the soup still turns out to be quite spicy. The curry paste we use, Maesri, is spicier than standard grocery store curry pastes (like Thai Kitchen). 

If you want to use the same brand (Maesri) but yield a less spicy soup, lower the amount of curry paste to 1 to 1 ½ tablespoons.

If using a more standard curry paste, 2 tablespoons will yield a soup with moderate heat.

Crush the spices whichever way you can. If you don’t have a mortar and pestle or spice grinder, roughly crush the cumin and coriander seeds with the back of a heavy mug or a cast iron skillet; or, add them to a ziploc bag and roll back and forth with a rolling pin or smash with a mallet. 

Give the soup a breather. Once it’s ready, let the blended soup rest for 15 minutes (or longer). This gives all of the amazing Thai flavors a chance to mingle together.

Resting also gives the soup a chance to thicken. If you like soup on the thinner side, use 4 cups broth instead or thin out the texture with broth when reheating.

Frequently Asked Questions

If you love this Thai Pumpkin Soup as much as we do, please rate and review the recipe with your feedback below It’s always very much appreciated

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Thai Pumpkin Soup

This Thai Pumpkin Soup gives you a gourmet Thai experience without any of the extra work. It’s creamy, easy to make, and layered with winter squash, warm and spicy aromatics, and bold spices and herbs. Quite possibly the most flavorful soup you’ll ever try!

Course Dinner, Soup

Cuisine Thai

Diet Gluten Free, Vegan, Vegetarian

Prep Time 20 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 4 (makes 7 to 8 cups)

Calories 399kcal

Author Nisha Vora

Ingredients

Roasted Pumpkin

• 3 pound (1.3 kg) pumpkin or winter squash (we like kabocha squash best)*
• ½ tablespoon coconut oil, or neutral-flavored oil of choice
• ½ teaspoon kosher salt
• ½ teaspoon white pepper
• ¼ teaspoon ground cinnamon

Soup

• 1 teaspoon cumin seeds (or ¾ teaspoon ground cumin)
• 1 teaspoon coriander seeds (or ¾ teaspoon ground coriander)
• 1/2 teaspoon white pepper (or freshly cracked black pepper)
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground turmeric
• 1 ½ tablespoons coconut oil, or neutral-flavored oil of choice
• 3 large shallots, chopped (or 1 small yellow onion)
• 6 garlic cloves, chopped
• 2 inch piece ginger, grated or minced (okay to leave peel on)
• 2 stalks fresh lemongrass** outer papery layers removed, then minced
• 1 13.5-ounce (400 mL) can full-fat coconut milk
• 2 tablespoons red curry paste
• 3 cups (720 mL) vegan “chicken” broth or good-quality vegetable broth***
• 12 dried Makrut lime leaves or 6 fresh lime leaves****
• 1 ½ tablespoons coconut sugar or organic brown sugar, more as needed
• 1 tablespoon + 1 teaspoon Thai soy sauce (or 2 TBSP + 1 tsp regular soy sauce)
• 1 handful of Thai basil leaves, chopped or torn

For serving

• Crusty bread, toasted
• Peanut Chile Crunch (optional, see next recipe card)

Instructions

• Preheat oven to 400ºF/205ºC. Using a sharp knife, slice the pumpkin in half. If too hard, microwave the whole squash for 2 minutes to soften. Scoop out the seeds using a spoon.
• Roast the pumpkin. Mix together the ½ tbsp of the oil, salt, white pepper, and cinnamon in a small bowl until it’s almost like a paste. Use a pastry brush or your hands to brush inside the cavities of the pumpkin/squash only, but not on the top outer rims. For the top outer rims, just brush lightly with oil (no spices, or they will burn).

  Place the pumpkin halves, flesh side down, on a rimmed sheet pan. Prick the skin with a knife to allow venting. Roast until the pumpkin is very soft, about 40 to 45 minutes.

While the pumpkin roasts, prep and make everything else in the next 3 steps.

• Crush the spices. Using an electric spice grinder or mortar and pestle, grind up the cumin and coriander seeds but don’t fully grind, leaving a little texture. Stir in the white pepper, cinnamon, and turmeric for your spice blend.

  If you don’t have either, crush them using the back of a heavy mug or a cast iron skillet, or add them to a ziploc and roll back and forth with a rolling pin or smash with a mallet.
• Make the soup. Heat a medium saucepan over medium-high heat with the 1 1/2 tbsp coconut oil. Once hot, add the shallots, garlic, ginger, and lemongrass with a pinch of salt, and cook for 3 to 4 minutes, or until shallots and garlic just start to get some color. If it starts to stick, add a splash of water to scrape up the food bits. Add the spice mix and stir almost constantly for 30 seconds.
• Add a few tablespoons of coconut milk to deglaze and pick up food bits. Once bubbling, add the curry paste. Fry for a few minutes, tossing frequently to prevent sticking. Pour in the rest of the coconut milk, broth, lime leaves, sugar, and soy sauce. Bring to a boil, then simmer for 10 minutes. Scoop out the lime leaves but keep them for now.
• Blend the soup. While pumpkin is still warm, scoop out the flesh using a large spoon or peel the skin with your hands. Transfer the flesh to the blender; discard the skin. Add the warm soup and blend until smooth and creamy.

  Taste the soup. If you want a stronger flavor from the lime leaves, add some to the soup and blend again (you need a fairly powerful blender). Note: if your blender container is smaller than 64 ounces, blend in two batches.
• Rest for 15 minutes to meld the flavors. Taste, adding more soy sauce or sugar as desired. Garnish each bowl with a handful of Thai basil and a spoon of Peanut Chile Crunch, if using. When reheating, thin as needed with broth or water, as it thickens.

Video

Notes

For ingredient substitutions, read the Ingredient Notes section or FAQ section. To keep gluten-free, use tamari instead of soy sauce. 

*We love the velvety texture and nutty flavor of kabocha squash here. Butternut squash also works great. A sugar pie pumpkin works, but it had the least flavor and texture in comparison. 

** To prepare lemongrass: cut off the tough bottom nub and the tough top green stalks. Peel the papery outer layers until you reach the tender, flexile inner white core. Smash down on it with a rolling pin or mallet, then mince. 

*** Our favorite brand of store-bought broth is Imagine Organic. 

**** For fresh lime leaves, lightly crush them with your hands to release aroma. For dried leaves, gently crumple them. 

Nutrition

Calories: 399kcal | Carbohydrates: 48g | Protein: 6g | Fat: 23g | Saturated Fat: 20g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Sodium: 1388mg | Potassium: 1504mg | Fiber: 7g | Sugar: 16g | Vitamin A: 6221IU | Vitamin C: 46mg | Calcium: 145mg | Iron: 4mg

Print

Peanut Chile Crunch

A simple condiment to add as a topping for soups, rice bowls, curries, and salads. Spicy, salty, savory, and nutty, it's utterly delicious!

Course Condiment

Diet Gluten Free, Vegan, Vegetarian

Prep Time 2 minutes minutes

Cook Time 8 minutes minutes

Total Time 8 minutes minutes

Servings 10

Calories 69kcal

Author Nisha Vora

Ingredients

• ½ cup (70g) salted peanuts
• 1 tablespoon coconut oil, or neutral-flavored oil of choice
• 1 to 2 Fresno peppers, diced**
• A few dashes of soy sauce (or tamari for GF)
• Freshly cracked black pepper
• Kosher salt

Instructions

• If your peanuts are roasted, you can skip this step, but it does deepen their flavor.

  Heat a frying pan over medium heat. Once hot, add the peanuts and toast until fragrant, 3 to 5 minutes. Take off the heat and set aside for now.
• ​​To the same pan, add the oil. Once hot, add the chile peppers. Cook for 60 to 90 seconds, then transfer to a bowl to stop cooking.
• Use a knife to finely chop the peanuts. Add the peanuts to the chile peppers and toss to combine. Add a few dashes of soy sauce, a few cracks of black pepper, and toss again. Season to taste with salt as needed.

Notes

*Use cashews if allergic to peanuts. 

** Use another medium-heat chile pepper if you can’t find Fresno peppers. Use 2 peppers for lots of heat! 

Nutrition

Calories: 69kcal | Carbohydrates: 2g | Protein: 3g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 54mg | Potassium: 80mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 38IU | Vitamin C: 4mg | Calcium: 10mg | Iron: 0.2mg

The post Thai Pumpkin Soup appeared first on Rainbow Plant Life.

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Table of Contents

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For Legume Lovers

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The post 21 Vegan Soups for Every Occasion appeared first on Rainbow Plant Life.