Healthy Vegan Soup Recipes That Are Filling & Flavorful You’ll Crave Weekly

Looking for soups that are cozy, hearty, and absolutely bursting with flavor—without a drop of dairy or meat? You’re in the right pot. These five healthy vegan soup recipes are the kind that warm you up, fill you up, and make leftovers something you’ll actually fight over. They’re weeknight-friendly, meal-prep gold, and honestly, way more exciting than a sad salad. Grab a big pot and let’s make your kitchen smell incredible.

1. Creamy Roasted Tomato Basil Soup With Garlicky White Beans

This is the tomato soup you dreamed about as a kid—but all grown up and ridiculously satisfying. Roasting the tomatoes and garlic makes them sweet and jammy, while creamy white beans add body and protein. It’s an easy weeknight win that tastes like it simmered all day.

Ingredients:

• 2 lbs ripe tomatoes (Roma or vine), halved
• 1 large yellow onion, thickly sliced
• 1 head garlic, top trimmed to expose cloves
• 3 tbsp extra-virgin olive oil, divided
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 tsp dried oregano
• 1/4 tsp crushed red pepper flakes (optional)
• 1 can (15 oz) cannellini beans, drained and rinsed
• 3–4 cups low-sodium vegetable broth
• 1 tbsp tomato paste
• 1 tbsp balsamic vinegar
• 1/2 cup packed fresh basil leaves, plus more for garnish
• 1–2 tsp maple syrup (optional, to balance acidity)

Instructions:

1. Preheat oven to 425°F (220°C). On a sheet pan, toss tomatoes and onion with 2 tbsp olive oil, salt, pepper, oregano, and red pepper flakes. Nestle the garlic head in, drizzle with remaining 1 tbsp oil, and wrap the garlic in a small piece of foil. Roast for 30–35 minutes until tomatoes are blistered and caramelized.
2. In a large pot, add roasted tomatoes and onions. Squeeze the roasted garlic cloves out of the skins into the pot. Stir in tomato paste and cook 1 minute over medium heat to deepen the flavor.
3. Add cannellini beans and 3 cups vegetable broth. Simmer for 10 minutes. Add basil and balsamic.
4. Blend with an immersion blender until smooth (or carefully transfer to a blender in batches). Add more broth if you prefer a thinner consistency. Taste and adjust salt, pepper, and a touch of maple syrup if the tomatoes are very tangy.
5. Warm through for 2–3 minutes. Serve hot with extra basil on top.

Serve with crunchy sourdough or a grilled “cheese” made with your favorite vegan mozzarella. For extra richness, swirl in a spoonful of coconut milk. Want more oomph? Add cooked orzo right into the pot at the end. This soup freezes like a champ for up to 3 months.

2. Chunky Lentil & Mushroom “Beefy” Stew That Eats Like A Meal

Think of this as your hearty, stick-to-your-ribs stew—minus the heaviness. Earthy mushrooms and umami-rich miso give it that deep, savory flavor, while brown lentils make it incredibly filling. Perfect for cold nights, meal prep, or feeding a hungry crowd that swears they “need meat.”

Ingredients:

• 2 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 ribs celery, diced
• 2 carrots, peeled and diced
• 12 oz cremini or baby bella mushrooms, chopped
• 1 1/2 cups brown or green lentils, rinsed
• 1 tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 bay leaf
• 6 cups low-sodium vegetable broth
• 2 tbsp soy sauce or tamari
• 1 tbsp white or yellow miso paste
• 1 cup frozen peas
• Salt and black pepper, to taste
• Chopped parsley, for serving

Instructions:

1. Heat olive oil in a heavy pot over medium heat. Sauté onion, garlic, celery, and carrots with a pinch of salt for 5–6 minutes until softened.
2. Add mushrooms and cook 5–7 minutes until browned and most moisture evaporates. Stir in tomato paste, smoked paprika, and thyme; cook 1 minute.
3. Add lentils, bay leaf, and broth. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, stirring occasionally, until lentils are tender.
4. Stir in soy sauce and miso (dissolve miso in a ladle of hot broth first to avoid clumps). Add frozen peas and cook 3 more minutes.
5. Remove bay leaf. Taste and season with salt and pepper. If too thick, splash in more broth; if too thin, simmer a few more minutes.

Garnish with parsley and cracked pepper. Serve over mashed potatoes, with crusty bread, or ladle it onto steamed rice for a cozy bowl. Want a “stew and dumplings” moment? Drop in dollops of vegan biscuit dough for the final 10–12 minutes and cover to steam. Seriously comforting.

3. Golden Coconut Curry Chickpea Soup With Sweet Potatoes

Velvety, fragrant, and just the right amount of spicy, this soup is sunshine in a bowl. The combo of coconut milk, curry paste, and ginger makes it deeply flavorful, while chickpeas and sweet potatoes keep it satisfying. It’s the one you’ll crave on a dreary day.

Ingredients:

• 1 tbsp coconut oil or olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp red curry paste (use vegan; brands vary in heat)
• 1 tsp ground turmeric
• 1 large sweet potato (about 1 lb), peeled and cubed
• 1 red bell pepper, sliced
• 1 can (14 oz) full-fat coconut milk
• 4 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tsp soy sauce or tamari
• 1 tsp maple syrup or coconut sugar
• Juice of 1/2 lime, plus wedges to serve
• Fresh cilantro or Thai basil, for garnish
• Optional: 1–2 cups baby spinach or kale

Instructions:

1. Warm oil in a pot over medium heat. Sauté onion for 3–4 minutes until translucent. Add garlic and ginger; cook 1 minute until fragrant.
2. Stir in curry paste and turmeric; cook 1 minute to wake up the spices. Add sweet potato, bell pepper, coconut milk, and broth. Bring to a simmer.
3. Add chickpeas and simmer 15–18 minutes, until sweet potatoes are tender.
4. Season with soy sauce and maple syrup. Stir in greens, if using, and cook 1–2 minutes until wilted.
5. Finish with lime juice. Taste and adjust salt, curry heat, or lime as needed.

Top with fresh herbs and a squeeze of lime. Want it creamier? Blend 1–2 cups of the soup and stir back in. For extra heat, add sliced chiles or a dash of chili crisp. Serve with jasmine rice or naan on the side for dunking—trust me, you’ll want to chase every last spoonful.

4. Smoky Black Bean Tortilla Soup With Corn And Avocado

All the flavors of your favorite taco night—now in soup form and totally plant-based. It’s smoky, zesty, and layered with texture thanks to crispy tortilla strips and creamy avocado. The secret weapon? A touch of chipotle and fire-roasted tomatoes for that char-kissed flavor.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 jalapeño, seeded and minced (optional)
• 1 tbsp ground cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 2 cans (15 oz each) black beans, drained and rinsed
• 4 cups vegetable broth
• 1–2 chipotles in adobo, chopped, plus 1 tsp adobo sauce (adjust to taste)
• 1 1/2 cups corn kernels (fresh or frozen)
• Juice of 1 lime
• Salt and pepper, to taste
• For serving: baked tortilla strips, diced avocado, chopped cilantro, sliced radishes, lime wedges

Instructions:

1. Heat oil in a pot over medium heat. Sauté onion, garlic, and jalapeño with a pinch of salt for 4–5 minutes until softened.
2. Stir in cumin, chili powder, and smoked paprika; cook 30 seconds. Add fire-roasted tomatoes, black beans, broth, and chipotle.
3. Simmer 12–15 minutes to meld flavors. Use a potato masher to mash some of the beans in the pot for a thicker texture.
4. Stir in corn and cook 3–4 minutes. Finish with lime juice and season to taste.

Load up bowls with tortilla strips, avocado, cilantro, and radishes. Want a veggie boost? Add diced zucchini in the last 5 minutes or stir in spinach at the end. For crunch without frying, lightly spray corn tortillas with oil, slice, and bake at 375°F (190°C) for 8–10 minutes until crisp.

5. Cozy Wild Rice & Mushroom Soup With Lemon And Thyme

Silky, brothy, and deeply comforting, this soup is like a walk in the woods—if the woods smelled like garlic and thyme. Wild rice brings chew and nuttiness, while mushrooms add an elegant umami vibe. A squeeze of lemon brightens everything at the end.

Ingredients:

• 2 tbsp olive oil
• 1 tbsp vegan butter (optional for richness)
• 1 large leek, white and light green parts sliced (or 1 onion, diced)
• 3 cloves garlic, minced
• 3 ribs celery, sliced
• 2 carrots, diced
• 12 oz mixed mushrooms (cremini, shiitake, oyster), sliced
• 1 cup wild rice blend, rinsed
• 6 cups vegetable broth
• 1 tsp dried thyme (or 1 tbsp fresh)
• 1 bay leaf
• 1/2 cup light coconut milk or unsweetened cashew cream
• Juice of 1/2 lemon, plus zest to taste
• Salt and black pepper, to taste
• Chopped parsley, for garnish

Instructions:

1. Heat olive oil and vegan butter in a large pot over medium heat. Sauté leek, garlic, celery, and carrots with a pinch of salt for 6–7 minutes until softened.
2. Add mushrooms and cook 6–8 minutes until browned and reduced.
3. Stir in wild rice, broth, thyme, and bay leaf. Bring to a boil, then reduce to a gentle simmer. Cook 40–50 minutes, stirring occasionally, until rice is tender and some grains have burst.
4. Remove bay leaf. Stir in coconut milk or cashew cream and warm through for 2 minutes.
5. Finish with lemon juice and zest. Season generously with salt and pepper.

Top with parsley and extra lemon zest for zing. If you like it thicker, blend 1 cup of the soup and return it to the pot. For a protein bump, stir in a can of white beans during the last 10 minutes. Meal-prep tip: wild rice continues to absorb liquid, so add a splash of broth when reheating.

Why These Soups Hit The Sweet Spot

These bowls aren’t just warm and cozy—they’re balanced. You get protein from beans and lentils, long-lasting energy from whole grains like wild rice, and loads of fiber and antioxidants from veggies and herbs. Plus, each pot is built with layers of flavor—think roasted garlic, miso, chipotle, and citrus—so you never miss the meat or dairy.

Pantry Swaps To Keep It Easy

• No cannellini beans? Use navy or great northern beans.
• Out of sweet potatoes? Butternut squash works beautifully.
• Only have regular tomatoes? Add an extra teaspoon of tomato paste to deepen the flavor.
• Sensitive to heat? Skip jalapeño and chipotle; use mild chili powder.
• Gluten-free? Use tamari instead of soy sauce, and check your curry paste.

Make-Ahead And Freezer Tips

• Most of these soups keep for 4–5 days in the fridge. Flavors get even better by day two.
• Freeze in single portions for easy lunches. Leave out delicate greens and add fresh when reheating.
• Thin with a splash of broth or water when reheating if the soup has thickened.

Ready to ladle up something hearty and wholesome? Pick one of these healthy vegan soup recipes that are filling & flavorful and let it simmer while you queue up your favorite playlist. Your kitchen’s about to smell amazing—and you’re about to have leftovers worth bragging about.