Best Vegan Soup Recipes for Meal Prep & Freezing That You’ll Crave All Week

Soup season? It’s every season when you’ve got bowls this good waiting in the freezer. These vegan soups are weeknight gold: big flavor, easy prep, and they reheat like a dream. Make a pot (or five), portion them out, and pat your future self on the back.

We’re talking hearty veggies, creamy textures without dairy, and spices that wake up your taste buds—no sad desk lunches here. Grab your largest pot and let’s stock that freezer like pros.

1. Cozy Creamy Tomato-Basil With Garlic Crouton Crunch

This is your nostalgic tomato soup glow-up. It’s rich, silky, and naturally creamy thanks to cashews—not cream. The garlic croutons freeze shockingly well, so you get the crunch even on day four.

Ingredients:

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 4 cloves garlic, minced
• 2 tablespoons tomato paste
• 2 cans (28 oz each) crushed tomatoes
• 3 cups vegetable broth
• 1 teaspoon sugar (balances acidity)
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 cup raw cashews, soaked in hot water 20 minutes and drained
• 1 cup fresh basil leaves, loosely packed
• 1 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper
• For Garlic Croutons: 4 cups cubed crusty bread, 3 tablespoons olive oil, 2 cloves garlic grated, 1/2 teaspoon salt

Instructions:

1. Warm the olive oil in a large pot over medium heat. Add onion and a pinch of salt; cook until translucent, 6–8 minutes. Stir in garlic and tomato paste; cook 1–2 minutes until fragrant and slightly darkened.
2. Add crushed tomatoes, vegetable broth, sugar, oregano, and red pepper flakes. Simmer uncovered 20–25 minutes to thicken and mellow the acidity.
3. Blend: Add cashews and basil. Use an immersion blender to puree until ultra-smooth (or carefully blend in batches in a stand blender). Season with salt and pepper to taste.
4. Make croutons: Toss bread with olive oil, grated garlic, and salt. Bake at 375°F (190°C) for 10–12 minutes, stirring once, until golden and crisp. Cool completely.

Serve with a swirl of olive oil and a rain of croutons. For meal prep, freeze soup in single servings and croutons separately in a zip-top bag. Variation: add roasted red peppers for extra sweetness, or a splash of coconut milk for a luxe finish.

2. Smoky Chickpea & Kale Stew That Eats Like A Meal

Protein, greens, and deep smoky flavor—this one’s the superhero of weeknight dinners. It’s hearty without being heavy, thanks to bright lemon at the end. Perfect for ladling over rice or scooping with crusty bread.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 tablespoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon dried thyme
• 1 bay leaf
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 4 cups vegetable broth
• 1 bunch kale, stems removed, chopped (about 6 packed cups)
• 2 tablespoons soy sauce or tamari
• Juice of 1 lemon
• Salt and black pepper to taste
• Optional heat: 1/4 teaspoon crushed red pepper

Instructions:

1. Heat oil in a Dutch oven over medium. Sauté onion, carrots, and celery with a pinch of salt until softened, 7–9 minutes. Add garlic; cook 1 minute.
2. Stir in smoked paprika, cumin, thyme, and bay leaf; toast 30 seconds. Add chickpeas, tomatoes, and broth. Bring to a simmer and cook 15 minutes.
3. Add kale and soy sauce; simmer another 10–12 minutes until kale is tender. Finish with lemon juice and season to taste with salt, pepper, and red pepper if using.

Serve with a drizzle of olive oil and lots of black pepper. Freezing tip: kale holds up well here, but if you like it extra vibrant, stir in half the kale after reheating. Want more body? Add 1 diced potato with the veggies or stir in cooked farro before serving.

3. Creamy Curried Butternut & Red Lentil Bliss

This soup is velvet in a bowl—sweet roasted squash meets cozy curry and protein-packed red lentils. It’s insanely satisfying and thick enough to be a main. Plus, it freezes like a champ without separating.

Ingredients:

• 1 large butternut squash (about 3 lbs), peeled, seeded, cubed
• 2 tablespoons olive oil, divided
• 1 teaspoon kosher salt, divided
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons mild curry powder
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 1 cup red lentils, rinsed
• 1 can (14 oz) coconut milk, full-fat
• 4 cups vegetable broth
• 1 tablespoon maple syrup (optional, balances)
• Juice of 1/2 lime
• Fresh cilantro for garnish
• Black pepper to taste

Instructions:

1. Roast squash: Toss cubes with 1 tablespoon oil and 1/2 teaspoon salt. Roast at 425°F (220°C) on a sheet pan for 25–30 minutes until caramelized at edges.
2. Meanwhile, heat remaining oil in a pot over medium. Sauté onion with remaining salt until soft, 6–8 minutes. Add garlic and ginger; cook 1 minute. Stir in curry powder, turmeric, and coriander; toast 30 seconds.
3. Add roasted squash, lentils, coconut milk, and broth. Bring to a simmer and cook 15–18 minutes until lentils are tender.
4. Blend until creamy with an immersion blender. Stir in maple syrup if using and lime juice. Adjust salt and pepper.

Top with cilantro and a swirl of coconut milk. Meal prep upgrade: portion into jars and sprinkle toasted pumpkin seeds on top right before eating for crunch. For extra heat, add 1 teaspoon curry paste or a pinch of cayenne.

4. Zesty Mexican Street Corn Chowder (Dairy-Free, Big Flavor)

Imagine elote—but in spoonable, cozy form. This chowder is creamy without cream, thanks to blending some of the corn with potato. Lime, chili, and cilantro keep it lively, not heavy.

Ingredients:

• 2 tablespoons avocado or olive oil
• 1 large onion, diced
• 1 poblano pepper, diced (seeded for mild)
• 1 jalapeño, minced (optional for heat)
• 3 cloves garlic, minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 3 cups corn kernels (fresh or frozen)
• 2 medium Yukon gold potatoes, peeled and diced small
• 1 can (13.5–14 oz) light coconut milk
• 3 cups vegetable broth
• 1 tablespoon nutritional yeast (optional, adds savory)
• Juice of 1 lime, plus wedges for serving
• Salt and black pepper to taste
• For topping: chopped cilantro, sliced green onions, chili-lime seasoning, and hot sauce

Instructions:

1. Heat oil in a large pot over medium. Sauté onion, poblano, and jalapeño with a pinch of salt until softened, 6–8 minutes. Add garlic; cook 30 seconds.
2. Stir in chili powder, cumin, and smoked paprika; toast 30 seconds. Add corn, potatoes, coconut milk, broth, and nutritional yeast. Bring to a boil, then simmer 15–18 minutes until potatoes are tender.
3. Blend 2–3 cups of the soup until smooth and return to the pot (or use an immersion blender for a few pulses) to create that chowdery, creamy texture. Stir in lime juice. Season generously with salt and pepper.

Load it up with cilantro, scallions, and a sprinkle of chili-lime seasoning. To freeze, cool completely and portion. Reheat gently and add fresh lime to wake it up. Try swapping poblanos for roasted red peppers if you want zero heat—still amazing.

5. Umami Miso Mushroom Noodle Soup You’ll Slurp In Silence

Deep, savory, and restorative—this is the soup you’ll crave after a long day. The secret is layering mushrooms and miso for max umami. Bonus: noodles are added when reheating so they never get soggy in the freezer.

Ingredients:

• 1 tablespoon neutral oil (avocado or grapeseed)
• 1 tablespoon sesame oil
• 1 lb mixed mushrooms (cremini, shiitake, oyster), sliced
• 1 medium onion, thinly sliced
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 6 cups vegetable broth
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1–2 tablespoons white or yellow miso paste (to taste)
• 1 teaspoon maple syrup (balances)
• 2 cups chopped baby bok choy (or spinach)
• 8 oz udon, ramen, or soba noodles (cook separately when serving)
• To finish: sliced scallions, toasted sesame seeds, chili crisp (optional)

Instructions:

1. Heat oils in a large pot over medium-high. Add mushrooms and a pinch of salt; cook undisturbed 3 minutes, then stir and continue until browned and reduced, 8–10 minutes. Add onion; cook 4 minutes. Stir in garlic and ginger; cook 1 minute.
2. Pour in broth, soy sauce, and rice vinegar. Simmer 10 minutes. Turn off heat and whisk in miso and maple syrup until dissolved (don’t boil miso—keeps flavor vibrant).
3. Stir in bok choy to wilt, 2–3 minutes. Adjust seasoning to taste.

For meal prep, freeze the broth and veggies separately from the noodles. When ready to eat, cook noodles fresh, heat the soup, and combine in the bowl. Add scallions, sesame, and chili crisp for the mic-drop finish. Want extra protein? Toss in cubed tofu or edamame.

Freezer & Meal Prep Tips That Make You Look Like A Pro

• Cool completely before freezing to avoid ice crystals and mushy textures.
• Use wide-mouth jars or freezer-safe containers, leaving at least 1 inch of headspace.
• Label with name + date. Future you will thank present you.
• Portion in single servings for grab-and-go lunches.
• Thaw overnight in the fridge or reheat gently from frozen over low heat, stirring often.
• Hold back delicate add-ins (noodles, fresh herbs, citrus) and add after reheating for brightness.

Pantry Swaps To Keep It Easy

• No cashews? Use 1/2 cup coconut milk for creaminess in the tomato soup.
• Out of kale? Spinach or Swiss chard works in the chickpea stew.
• No butternut? Try kabocha or sweet potato in the curried soup.
• Corn chowder without coconut milk? Blend in 1/2 cup soaked cashews instead.
• Miso mushroom soup without bok choy? Napa cabbage or frozen peas are great stand-ins.

Ready to meal prep like a soup genius? Pick one, make a double batch, and stash those portions. When 6 p.m. rolls around and your kitchen smells like a cozy café, you’ll be so glad you did—seriously, soup saves the day.