Low-calorie Vegan Soup Recipes That Actually Satisfy (and Warm Your Soul)

You want soups that are light but still fill you up. Same. These five vegan bowls hit that magical spot where cozy comfort meets fresh, vibrant flavor—without the calorie bomb. We’re talking slurpable goodness, hearty textures, and big flavor payoffs that won’t leave you rummaging for snacks an hour later.

Grab a pot. Let’s make something you’ll actually crave.

1. Smoky Chickpea & Tomato Stew That Eats Like Dinner

This is the soup you make when you’re hungry-hungry but still want to keep things light. It’s thick, smoky, and loaded with chickpeas for serious staying power. A spoonful tastes like a campfire night met a Mediterranean pantry—only it’s ready in about 30 minutes.

Ingredients:

• 1 tablespoon extra-virgin olive oil (optional; skip or reduce for ultra low-cal)
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional)
• 1 (28-ounce) can crushed tomatoes
• 2 cups low-sodium vegetable broth (plus more as needed)
• 2 (15-ounce) cans chickpeas, drained and rinsed
• 1 teaspoon maple syrup (to balance acidity)
• Salt and black pepper, to taste
• 2 cups baby spinach
• 2 tablespoons chopped fresh parsley or cilantro
• Lemon wedges, for serving

Instructions:

1. Warm a large pot over medium heat. Add oil (or a splash of broth). Sauté onion and bell pepper for 5 minutes until softened. Stir in garlic, smoked paprika, cumin, and red pepper flakes; cook 1 minute until fragrant.
2. Pour in crushed tomatoes and vegetable broth. Add chickpeas and maple syrup. Bring to a gentle boil, then reduce to a simmer for 15 minutes, partially covered, stirring occasionally.
3. Season with salt and pepper. Stir in spinach until wilted, 1–2 minutes. If it’s thicker than you like, splash in more broth.
4. Finish with parsley or cilantro and a good squeeze of lemon.

Serve with a crunchy salad or a slice of toasted sourdough if you want. For variety, add diced zucchini or swap spinach for kale. Pro tip: It tastes even better the next day, so double it for easy lunches.

2. Creamy Cauliflower Alfredo Soup (Without a Drop of Dairy)

Silky, rich, and shockingly light—this soup feels like a cozy bowl of fettuccine Alfredo…minus the pasta and the heaviness. Cauliflower and cannellini beans blend into velvet. You’ll get that creamy mouthfeel with simple pantry ingredients.

Ingredients:

• 1 tablespoon olive oil (optional)
• 1 medium onion, chopped
• 3 cloves garlic, sliced
• 1 large head cauliflower, cut into florets (about 6 cups)
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 2 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• 1/4 teaspoon ground nutmeg
• Salt and white or black pepper, to taste
• Chives or parsley, finely chopped, for garnish
• Red pepper flakes, optional

Instructions:

1. In a large pot over medium heat, sauté onion in oil (or a splash of broth) for 5–6 minutes. Add garlic and cook 1 minute.
2. Add cauliflower, beans, and broth. Bring to a boil, then simmer 12–15 minutes until the cauliflower is very tender.
3. Stir in nutritional yeast, lemon juice, nutmeg, salt, and pepper. Blend with an immersion blender until completely smooth (or transfer to a blender in batches).
4. Taste and adjust salt, lemon, and pepper. Thin with extra broth if you prefer a lighter texture.

Garnish with chives and a pinch of red pepper flakes for heat. For a “loaded” vibe, add roasted mushrooms or air-fried broccoli on top. If you’re feeling fancy, drizzle with a few drops of truffle oil—seriously, it slaps.

3. Gingery Miso Vegetable Soup With Noodles You’ll Crave

Light but slurpable, this is your weeknight savior. The miso brings umami, ginger adds warmth, and the noodles make it satisfying without being heavy. It’s basically a nourishing hug in a bowl.

Ingredients:

• 1 teaspoon sesame oil (optional but delish)
• 1 small onion, thinly sliced
• 1 tablespoon fresh ginger, grated
• 2 cloves garlic, minced
• 6 cups low-sodium vegetable broth
• 1 cup sliced mushrooms (shiitake or cremini)
• 1 cup matchstick carrots
• 2 cups chopped bok choy (stalks and leaves separated)
• 4 ounces rice noodles or soba (gluten-free if needed)
• 2–3 tablespoons white or yellow miso paste
• 1 tablespoon low-sodium tamari or soy sauce (to taste)
• 1 cup edamame (shelled, thawed if frozen)
• 2 green onions, thinly sliced
• Lime wedges, for serving
• Chili crisp or sriracha, optional

Instructions:

1. In a soup pot, warm sesame oil over medium heat. Sauté onion 3–4 minutes. Add ginger and garlic; cook 30 seconds until fragrant.
2. Pour in broth. Add mushrooms, carrots, and bok choy stalks. Simmer 6–8 minutes until tender.
3. Add noodles and cook according to package directions in the broth (usually 3–5 minutes). Turn off heat.
4. In a small bowl, whisk miso with a ladle of hot broth until smooth. Stir into the pot along with tamari, bok choy leaves, and edamame. Do not boil after adding miso to keep the flavors fresh.
5. Taste and adjust salt/soy. Finish with green onions and a squeeze of lime.

Top with chili crisp if you like heat. Swap noodles for zucchini noodles to cut carbs further, or add tofu cubes for extra protein. This one is super adaptable—use any veg you have, and it still works.

4. Moroccan-Spiced Lentil & Carrot Soup That Smells Like a Vacation

Warm spices, tender lentils, and the gentle sweetness of carrots—this soup tastes complex but comes together fast. It’s deeply satisfying thanks to fiber and protein, yet it’s still low in calories. Bonus: the aroma alone will make neighbors jealous.

Ingredients:

• 1 tablespoon olive oil (or broth to sauté)
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 tablespoon tomato paste
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (optional)
• 1 pound carrots, peeled and sliced (about 3 cups)
• 1 cup red lentils, rinsed
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 tablespoon lemon juice (plus more to taste)
• Salt and black pepper, to taste
• 2 tablespoons chopped cilantro or parsley
• Plain unsweetened vegan yogurt, optional for topping

Instructions:

1. Heat oil in a large pot over medium. Sauté onion 5 minutes until translucent. Stir in garlic and tomato paste; cook 1 minute to caramelize.
2. Add cumin, coriander, turmeric, cinnamon, and cayenne. Toast 30 seconds, stirring constantly.
3. Add carrots, red lentils, broth, and bay leaf. Bring to a boil, then lower to a simmer. Cook 18–22 minutes until lentils break down and carrots are tender.
4. Remove bay leaf. Blend about one-third of the soup with an immersion blender (or transfer a few cups to a blender) to thicken while keeping texture. Stir in lemon juice, salt, and pepper.

Garnish with herbs and a spoon of vegan yogurt if you want that cool-creamy contrast. Add diced sweet potato for extra body, or swirl in a teaspoon of harissa for heat. Serve with lemon wedges—citrus makes the spices pop.

5. Bright Green Broccoli, Pea & Herb Soup That Feels Like Spring

Fresh, green, and zingy—this is the antidote to a blah day. It’s loaded with veggies and herbs, blended until silky, and finished with lemon for sparkle. Light on calories but big on satisfaction thanks to fiber and a whisper of healthy fats.

Ingredients:

• 1 teaspoon olive oil or 2 tablespoons water
• 1 small leek or onion, sliced (white and light green parts)
• 2 cloves garlic, smashed
• 4 cups broccoli florets
• 2 cups frozen peas
• 4 cups low-sodium vegetable broth
• 1/2 cup packed fresh parsley leaves
• 1/4 cup packed fresh mint or basil
• 1 tablespoon lemon zest
• 1–2 tablespoons lemon juice
• 2 tablespoons nutritional yeast (optional, for depth)
• Salt and black pepper, to taste
• 2 tablespoons pumpkin seeds or toasted almonds, for topping (optional)

Instructions:

1. In a pot over medium heat, sauté leek in oil or water for 4–5 minutes until soft. Add garlic and cook 30 seconds.
2. Add broccoli and broth. Bring to a simmer and cook 6–8 minutes, until broccoli is just tender and bright green.
3. Stir in peas and cook 2 minutes more. Remove from heat.
4. Add parsley, mint, lemon zest, nutritional yeast, and lemon juice. Blend until smooth and vibrant. Season with salt and pepper.

Top with crunchy seeds or a swirl of extra lemon for zing. If you want it creamier, blend in a few tablespoons of silken tofu. This soup is also amazing chilled—hello, easy desk lunch.

Why These Soups Actually Satisfy

Low-calorie doesn’t have to mean low-satiety. Each recipe here leans on fiber-rich veggies and legumes, umami boosters (miso, tomato paste, nutritional yeast), and bright acids like lemon to keep your palate—and stomach—happy. The textures vary from brothy to creamy, so you won’t get bored. Trust me, this is how you win at soup season without feeling weighed down.

Stock Your Pantry Like a Soup Pro

• Flavor bases: onion, garlic, tomato paste, miso, nutritional yeast
• Spices: smoked paprika, cumin, turmeric, coriander, cinnamon
• Texture heroes: chickpeas, lentils, cannellini beans, edamame
• Brighteners: lemon, lime, fresh herbs, vinegar
• Broths: low-sodium vegetable broth, or homemade scraps stock

Make-Ahead and Freezer Tips

• Batch cook: Double any recipe and freeze in single portions.
• Freeze smart: Skip adding greens and fresh herbs before freezing; stir them in when reheating to keep them vibrant.
• Noodle note: For the miso soup, cook noodles separately if you plan to store; they absorb broth over time.

Simple Swaps to Fit Your Day

• Oil-free: Sauté with broth or water. You won’t miss much, especially with good seasonings.
• Extra protein: Add tofu cubes, tempeh, or more beans. Easy.
• Lower carbs: Swap noodles for zucchini ribbons or shirataki noodles.

You’ve got five low-calorie vegan soups that don’t feel like “diet food”—they feel like dinner. Pick one tonight and let the pot do the heavy lifting. Your future self (and your taste buds) will be very pleased.