5 Nutritious Soup Recipes

Photo: Erin Cahoone

Photo: Erin Cahoone
Photo: Erin Cahoone

Few things are more satisfying than a hot, nourishing bowl of soup. These five nutritious soup recipes—all vegan and gluten-free—will warm up your fall and winter.

“Creamy” Broccoli Soup

Ingredients
1 T olive oil
½ medium onion, diced
4 cups broccoli florets (can substitute asparagus)
4 garlic cloves
2 T water
2 cups spinach leaves
3/4 cup cashews, soaked in water for 1 hour
1 tsp red or brown miso paste (optional)
2 cups water
¼ cup nutritional yeast
1 T lemon juice or vinegar
1 tsp each sea salt and pepper

Directions
In a lidded pot, cook onions, garlic and broccoli with oil and 2 T water until broccoli is bright green, about 6–8 minutes. Add spinach to the pot and cook for 2 additional minutes. Transfer to blender and blend with remaining ingredients. Adjust consistency with water if necessary. Adjust salt and pepper to taste. Garnish with fresh broccoli florets. For a non-vegan version, bacon and cheddar cheese make great additions. Makes 4–6 servings.

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Photo: Erin Cahoone
Photo: Erin Cahoone

Fragrant Cabbage and Chickpea Soup

Ingredients
1 T olive oil
½ medium onion, thinly sliced
2 cups Napa, Savoy or green cabbage, cut into ½-inch pieces
2 cloves garlic, minced
2 tsp cumin
2 tsp cinnamon
1 15-ounce can peeled and diced tomatoes, with juice
½ cup of canned chickpeas, drained and rinsed
2–3 cups of water
1 tsp each sea salt and pepper
1 green onion, thinly sliced
¼ cup parsley leaves, roughly chopped
2 tsp lemon zest

Directions
In a large pot, heat oil. Add onion and cook until translucent, about 3 minutes. Add cabbage and cook until soft, about 20 minutes. Add garlic and cook another 2 minutes. Add cumin, cinnamon, tomatoes, chickpeas and 2 cups water. Simmer for at least 20 minutes. Season with salt and pepper and adjust consistency with additional water if desired. Remove from heat and add green onion, parsley and lemon zest. Makes 5 servings.

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Photo: Erin Cahoone
Photo: Erin Cahoone

Ginger and Shiitake Miso Soup with Seaweed and Cilantro

Ingredients
1 T olive oil
½ medium onion, thinly sliced
1 cup shiitake mushroom caps, thinly sliced
1 T ginger, minced
1 T garlic, minced
1 T chili paste
1 T agave nectar
1 T tamari (gluten-free options are available)
½ cup dried seaweed (Arame works best)
3 cups water
3 T red or brown miso paste
4 oz extra firm tofu, cut into small cubes
1 green onion, thinly sliced
¼ cup cilantro leaves, roughly chopped
4 tsp sesame oil

Directions
In a large pot, heat olive oil. Add onions and cook until translucent, about 3 minutes. Add mushrooms and cook until soft, another 1-1.5 minutes. Add ginger, garlic, chili paste, agave, tamari and seaweed. Cook 2 more minutes. Add water and miso paste. Cook until mixture is dissolved. Cook another 5 minutes until flavors come together. Add tofu. Remove from heat and add green onion, cilantro and sesame oil. Cooked soba or rice noodles make great additions. Makes 4 servings.

Photo: Erin Cahoone
Photo: Erin Cahoone

Smoky Kale and Cannellini Bean Soup

Ingredients
2 T olive oil
½ bunch lacinato or dinosaur Kale, stem removed and cut crosswise into ½-inch ribbons (can substitute purple or regular green kale)
½ medium onion, sliced into ¼-inch slices
4 cloves garlic, minced
2–2½ cups water (or vegetable stock)
½ tsp dried oregano
½ tsp dried thyme
¼ tsp ground sage
½ tsp sweet smoked paprika
1 tsp each sea salt and black pepper
1/8–¼ tsp liquid smoke* (optional)
1 cup canned, diced tomato, with liquid
1 cup canned cannellini beans (or any white beans), with liquid
½ cup parsley leaves, roughly chopped
2 tsp apple cider vinegar

*Liquid smoke is a natural product made from the condensation of smoke mixed with spring water and can be purchased from most grocery stores—look for it near the spices. I used Wright’s in my recipe.

Directions
In a 4-quart pot, heat oil over medium heat. Add onions and cook for 3 minutes. Add kale and garlic and cook for 1 minute, or until kale starts to wilt. Add water, oregano, thyme, sage, paprika, salt, pepper, liquid smoke and tomato. Simmer for 20–30 minutes. Add beans. Turn off heat and add parsley and vinegar. Makes 46 servings.

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Photo: Erin Cahoone
Photo: Erin Cahoone

Spicy Sweet Potato Soup

Ingredients
2 medium sweet potatoes, peeled and cut into 1-inch pieces (about 4 cups)
½ medium yellow onion, peeled and cut into 1-inch pieces
2 cloves garlic, peeled
1½ cups water
¼ cup plus 1 T of Grade B maple syrup (or ¼ cup agave nectar)
½ chipotle chile in adobo
2 T freshly squeezed lime juice (can substitute apple cider vinegar)
1 cup canned coconut milk (can substitute any milk)
Sea salt and black pepper to taste
Green onions, thinly sliced, and vegan sour cream to garnish

Directions
Place sweet potatoes, onion and garlic in 4-quart or larger tightly lidded pot and add water. Bring to boil and reduce heat to medium. Cook until potatoes are tender, about 20 minutes. Remove from heat and let cool slightly to make handling easier. Transfer to blender and add maple syrup, chipotle chile and coconut milk, and purée until smooth. Return mixture to heat and bring up to almost a boiling point. Turn off heat and add lime juice, salt and pepper to taste. Garnish with sliced green onions and vegan sour cream. Makes 5 servings.

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