1
![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (1) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (1)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Plant-Based-Soup-and-Stew-Recipes-Tom-Kha-Soup-1440x810.jpg)
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Tom Kha Soup
Tom Kha is a flavorful Thai soup with vibrant notes of lemongrass, chili peppers, and creamy coconut milk that hit all the notes: salty, spicy, and sour. Here, tofu, which has nearly 22 grams of plant protein per ½ cup serving, stands in for the usual chicken or shrimp. Pair this soup with brown rice or whole wheat noodles for a satisfying, balanced meal.
contains Soy
SERVES
5
CALORIES PER SERVING
185
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
1 tbsp extra-virgin olive oil
2 inches fresh ginger (or galangal), peeled and thinly sliced
1 stalk lemongrass, pounded with a knife and sliced in half lengthwise
2 tbsp Thai red curry paste
14-oz extra-firm tofu, cubed
5 cups low-sodium vegetable broth
1 13.5-oz can light unsweetened coconut milk
2 cups white (button) mushrooms, sliced
1 tbsp fish sauce (optional)
1 lime, juiced
Optional garnishes: fresh cilantro, sliced red chile pepper, lime wedges
Directions
1 In a large stockpot over medium heat, add olive oil and shallot. Cook, stirring occasionally, until shallot is lightly browned, 8 to 10 minutes.
2 Add ginger, lemongrass, red curry paste, and tofu. Cook another 1-2 minutes until combined.
3 Add vegetable broth, coconut milk, mushrooms, red bell pepper, broccoli and fish sauce, if using. Bring just to a boil, reduce heat, cover, and simmer until vegetables are tender, about 20 minutes.
4 Remove from heat. Carefully remove and discard lemongrass and stir in lime juice and top with garnishes as desired.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
185
total fat
11g
saturated fat
4g
protein
10g
carbohydrates
12g
fiber
1.7g
sugar
6g
added sugar
1g
sodium
559mg
TAGS:
Soy, Gluten-Free, Vegetarian, Vegan, Anti-Inflammatory, Appetizer, Lunch
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2
![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (2) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (2)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Plant-Based-Soup-and-Stew-Recipes-African-Peanut-Stew-1440x810.jpg)
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African Peanut Sweet Potato Stew
Peanut-based stews are commonly found in West African cuisines, per Saveur. This stew is dairy-free, yet has a creamy consistency from the peanut butter. Peanuts also make for a good source of protein, packing 7 grams per 1 oz serving, per the U.S. Department of Agriculture. Sweet potatoes add an excellent source of beta-carotene, which can support immune function per NIH, while kale adds an excellent source of vitamin K that supports bone and heart health.
contains Peanuts
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
310
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
1 tbsp extra-virgin olive oil
1 medium yellow onion, diced
4 cloves garlic, minced
1 tbsp freshly grated ginger
1 jalapeño, finely diced (optional)
1 tbsp tomato paste
1 tsp ground cumin
4 cups low-sodium vegetable broth
1 14.5-oz can diced tomatoes, with juice
1 medium sweet potato, peeled and chopped
½ cup natural (smooth) peanut butter
3 cups kale (or collard greens), roughly chopped
Chopped unsalted peanuts, for garnish
Directions
1 In a large stockpot over medium heat, add olive oil and onion. Cook, stirring occasionally, until onions are lightly browned about 8-10 minutes.
2 Add garlic, ginger, jalapeño, if using, tomato paste, cumin, and cook 1 minute more.
3 Stir in vegetable broth, diced tomatoes, sweet potato and peanut butter. Bring to a boil, reduce heat, cover, and simmer until sweet potato is soft, about 30 minutes.
4 Remove from heat. Stir in kale and garnish with peanuts, if desired.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
310
total fat
20g
saturated fat
3g
protein
11g
carbohydrates
26g
fiber
7.3g
sugar
10.2g
added sugar
1g
sodium
399mg
TAGS:
Peanuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Lunch, Dinner
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3
![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (3) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (3)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Plant-Based-Soup-and-Stew-Recipes-Roasted-Cauliflower-Soup-1440x810.jpg)
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Creamy Roasted Cauliflower Soup
This roasted cauliflower soup is ultra-creamy but also completely dairy-free. The secret is using pureed white beans to create a thick, hearty soup and add plenty of satiating fiber and protein to the pot. Roasting cauliflower transforms the virtually tasteless veggie into a sweet, caramelized one. Cauliflower is a winter veggie packing an excellent source of vitamin C and contains both antioxidant and anti-inflammatory properties.
5.0 out of 3 reviews
SERVES
7
CALORIES PER SERVING
130
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
20 min
COOK TIME
1 hr
TOTAL TIME
1 hr 20 min
Ingredients
1 head cauliflower, cut into florets
1 large sweet onion, diced
3 tbsp avocado oil, divided
4 cloves garlic, minced
4 cups low-sodium vegetable stock
1 15-oz can reduced-sodium white kidney beans, rinsed and drained
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 lemon, juiced
Directions
1 Preheat oven to 400 degrees F. Line a baking sheet with foil.
2 Add cauliflower, onion, and 2 tablespoons avocado oil to the prepared baking sheet and toss until vegetables are well coated. Roast cauliflower and onion until browned and tender, 40 minutes, tossing halfway through. Optional step: Reserve 7 small cauliflower florets for topping if desired.
3 In a large pot over medium heat, add remaining 1 tablespoon of avocado oil, garlic cloves, roasted cauliflower, and onion. Sauté for 2-3 minutes. Add vegetable stock, white beans, salt and black pepper and bring to a boil. Reduce to a simmer and let cook for 20 minutes, stirring occasionally, to allow the flavors to come together.
4 Remove from heat. Stir in lemon juice and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring to a standard blender and blending until smooth.
5 To serve, garnish with reserved cauliflower florets.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
130
total fat
6g
saturated fat
0.8g
protein
4g
carbohydrates
16g
fiber
4.4g
sugar
4.7g
added sugar
0g
sodium
220mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Vegan, Anti-Inflammatory, Lunch, Appetizer
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4
![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (4) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (4)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Plant-Based-Soup-and-Stew-Recipes-Italian-Wedding-Soup-1440x810.jpg)
iStock
Vegetarian Italian Wedding Soup
The pork and beef meatballs traditionally found in Italian wedding soup are swapped out for plant-based ones made with mushrooms and lentils. Swapping out meat for plant-based foods like lentils can benefit heart health, per research. Mushrooms add plenty of umami flavor while lentils are a source of plant-based protein and fiber. Stir in the ‘meatballs’ right before serving to avoid them falling apart.
contains Wheat
5.0 out of 2 reviews
SERVES
4
CALORIES PER SERVING
326
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
1 hr
Ingredients
2 cups cooked (button) mushrooms, sliced
1 cup cooked brown lentils
¾ cup whole wheat breadcrumbs
½ cup fresh parsley
2 tbsp ground flaxseed meal
1 tbsp Italian seasoning
¼ tsp kosher salt, divided
2 tbsp olive oil, divided
1 large yellow onion, diced
3 ribs celery, diced
2 large carrots, diced
3 cloves garlic, minced
5 cups low-sodium vegetable broth
½ cup dried whole wheat orzo pasta
½ tsp ground turmeric
⅛ tsp freshly ground black pepper
4 cups fresh baby spinach
Directions
1 In a food processor, place cooked mushrooms, lentils, breadcrumbs, parsley, flaxseed, Italian seasoning and salt. Pulse until a dough-like mixture comes together, about 1-2 minutes. Let sit for 10 minutes, to allow the flaxseed meal to absorb some of the moisture, before rolling into about 12 (2-inch) meatballs.
2 In a cast iron skillet, on medium heat, add 1 tbsp olive oil and brown meatballs for 7-8 minutes until golden on all sides. Reduce heat to low, cover, and cook 5 minutes. Using tongs, turn meatballs and cook an additional five minutes, until meatballs are dark brown. Remove from heat and set aside.
3 Using an instant pot, select the sauté function and allow the pot to get hot. Add remaining 1 tbsp olive oil, onion, celery, carrots, and garlic and cook, stirring frequently, until onions begin to soften, about 5-7 minutes.
4 Add broth, pasta, turmeric, black pepper, and stir until combined. Cover with lid, making sure the vent is set to seal, and set to cook at high pressure for 10 minutes. Once time has elapsed, let the Instant Pot depressurize naturally for 10 minutes before releasing the rest of the pressure. (Alternatively: In a large stockpot over medium heat, add 1 tbsp olive oil, onion, carrots, and garlic, and cook, stirring frequently, until onions begin to soften, about 5-7 minutes. Add broth. Cover with a lid, bring to a boil, add pasta, lower and let simmer on low for 12-15 minutes, until carrots and pasta are cooked. Add turmeric and black pepper, cook for another 1-2 minutes.)
5 Stir in spinach and cooked meatballs just before serving.
Nutrition Facts
Amount per serving
Serving size1 ½ cup
calories
326
total fat
10g
saturated fat
1.3g
protein
13g
carbohydrates
49g
fiber
12.8g
sugar
8.6g
added sugar
1.6g
sodium
591mg
TAGS:
Wheat, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Family-Friendly, Lunch, Dinner
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![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (5) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (5)](https://i0.wp.com/images.everydayhealth.com/images/recipes/Plant-Based-Soup-and-Stew-Recipes-Vegetarian-Ramen-1440x810.jpg)
iStock
Miso Mushroom Ramen
Ramen can be easily transformed into a nutritionally dense bowl. Instead of using generic ramen noodles that may be sky-high in sodium, look for ones made from whole wheat or rice flour and contain no added salt for a healthier alternative. This ramen is packed with hearty cremini mushrooms which are low in calories, provide a source of B vitamins and also known as baby bella or portobello mushrooms per the kitchn.
contains Sesame, Soy, Wheat
5.0 out of 3 reviews
SERVES
4
CALORIES PER SERVING
294
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
1 tbsp sesame oil
2 ½ cups cremini mushrooms, sliced
6 cloves garlic, minced
1 tbsp grated fresh ginger
5 cups low-sodium vegetable broth
1 tbsp red miso paste
1 red bell pepper, diced (optional)
10 oz dry whole-wheat udon noodles
Garnishes: soft boiled eggs, sliced scallions, seaweed, sesame seeds
Directions
1 In a large stockpot over medium heat, add sesame oil, mushrooms, garlic, and ginger. Cook, stirring frequently, until mushrooms begin to soften, about 5-7 minutes.
2 Add vegetable broth, 2 cups water, miso paste, and red bell pepper, if using, and bring to a simmer. Simmer for 10 minutes, until broth is flavorful and bell pepper is tender.
3 Add noodles and cook until tender, about 5 minutes.
4 Garnish as desired.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
294
total fat
6g
saturated fat
0.6g
protein
12g
carbohydrates
55g
fiber
1.2g
sugar
4.8g
added sugar
1.2g
sodium
570mg
TAGS:
Sesame, Soy, Wheat, Mediterranean, Vegetarian, Anti-Inflammatory, Quick & Easy, Lunch, Dinner
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6
![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (6) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (6)](https://i0.wp.com/images.everydayhealth.com/images/recipes/ways-to-use-potatoes-that-are-actually-good-for-you-03-potato-soup-1440x810.jpg)
Alamy
Vegan Potato-Leek Soup
You don’t have to be vegan to enjoy this soup and reap its healthy benefits. AsCleveland Clinicpoints out, more plant-based foods like this dish in your diet may help decrease blood pressure and therisk of heart diseaseand certaintypes of cancer. Indeed, astudy published in the September 2021Journal of Urologyfound that in men younger than 65, aplant-based dietdecreased the overall risk ofprostate cancerby 19 percent and the risk of dying from the disease by 47 percent.
contains Soy
5.0 out of 4 reviews
SERVES
8
CALORIES PER SERVING
173
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
3 tbsp extra-virgin olive oil
4 leeks, white and light green parts only, roughly chopped
1 rib celery, diced
3 cloves garlic, minced
2 lb Yukon gold potatoes, skin on, chopped into ½-inch pieces
4 cups low-sodium vegetable broth
1 tsp dried thyme
1 tsp dried rosemary
½ tsp ground coriander
2 bay leaves
1 cup unsweetened plain soy milk
2 tsp kosher salt
½ tsp freshly ground black pepper
Directions
1 Place a large stockpot over medium heat and add oil, leeks, celery, and garlic. Cook, stirring frequently, until vegetables are soft and tender, about 10 minutes.
2 Add potatoes, broth, thyme, rosemary, coriander, and bay leaves and bring to a boil. Lower heat, cover, and simmer until potatoes are very soft, about 20 minutes.
3 Remove from heat. Cool slightly, then strain out bay leaves and puree the soup using an immersion or countertop blender.
4 Return mixture to stockpot over medium, addsoy milk, and simmer. Season with salt and pepper and serve.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
173
total fat
6g
saturated fat
0.8g
protein
4g
carbohydrates
29g
fiber
3.3g
sugar
4g
added sugar
0g
sodium
400mg
TAGS:
Soy, Gluten-free, Side Dish, Mediterranean, Vegetarian, Vegan
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![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (7) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (7)](https://i0.wp.com/images.everydayhealth.com/images/recipes/soups-good-for-a-winter-cold-07-mexican-vegetable-1440x810.jpg)
Ivan Solis/Stocksy
Spicy Mexican Vegetable Soup
If you’re a fan of spicy food, it could have the unintended but pleasant side effect of clearing your sinuses if you’re suffering from a cold or congestion, according to the Ear and Sinus Institute. This vegetarian soup also delivers prebiotics, a kind of fiber that fuels beneficial bacteria in the gut, where research has found 70% of your immune system is located. And this veggie-heavy soup is so low in calories it makes a great partner to a salad or half-sandwich.
5.0 out of 5 reviews
SERVES
10
CALORIES PER SERVING
154
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
1 tbsp extra-virgin olive oil
3 bell peppers (any color), diced
1 red onion, diced
4 cloves garlic, minced
1 tbsp dried oregano
2 tbsp ground cumin
¼ tsp ground cayenne pepper
1 28-oz can diced tomatoes
64 oz low-sodium vegetable broth
2 4.5-oz cans diced green chilis
2 15-oz cans reduced-sodium black beans, drained and rinsed
1 15-oz can reduced-sodium corn, drained and rinsed
Optional garnishes: Fresh cilantro, sliced radishes, tortilla strips, avocado, Greek yogurt
Directions
1 Place a large stockpot or dutch oven over medium heat. Add olive oil, bell pepper, and red onion. Cook, stirring occasionally, until peppers begin to soften, 5 to 7 minutes.
2 Add garlic, stir, and cook for 1 minute more. Stir in oregano, cumin, and cayenne.
3 Add diced tomatoes, vegetable broth, diced green chilis, black beans, and corn. Bring just to a boil, reduce heat, cover, and simmer until vegetables are tender, 20 to 30 minutes. Garnish as desired.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
154
total fat
2g
saturated fat
0.3g
protein
6g
carbohydrates
28g
fiber
9.4g
sugar
7.4g
added sugar
0.8g
sodium
427mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Low-Fat, Anti-Inflammatory, Cholesterol-Conscious, Appetizer, Side Dish
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8
![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (8) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (8)](https://i0.wp.com/images.everydayhealth.com/images/recipes/soups-good-for-a-winter-cold-01-carrot-ginger-1440x810.jpg)
Cameron Whitman/Stocksy
Carrot Ginger Soup
Carotenoids, the plant-based pigments that make carrots orange, could also be the reason they excelat fending off illness, according to the National Institutes of Health (NIH). One, beta-carotene, is converted to vitamin A, a nutrient critical to enhancing immune function, according to past research. Ginger also has known antioxidant and anti-inflammatory properties, and the combo can help send colds packing. Have this low-cal soup as a starter or side.
4.5 out of 19 reviews
SERVES
6
CALORIES PER SERVING
103
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
40 min
TOTAL TIME
55 min
Ingredients
1 tbsp extra-virgin olive oil
1 medium yellow onion, diced
2 lb carrots, chopped (skin on)
4 cloves garlic, roughly chopped
1 tbsp grated fresh ginger
2 tsp grated fresh turmeric or 1 tsp ground turmeric
6 cups low-sodium vegetable broth
2 tbsp raw apple cider vinegar
¾ tsp kosher salt
¼ tsp freshly ground black pepper
Directions
1 In a large stockpot over medium heat, add olive oil, onion, and carrots. Cook, stirring occasionally, until onions are translucent and carrots begin to soften, about 8 to 10 minutes.
2 Add garlic, ginger, and turmeric, and stir to combine. Cook 1 to 2 minutes more.
3 Stir in the broth, vinegar, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer until all ingredients are soft, about 25 to 30 minutes.
4 Remove from heat and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring it to a standard blender and blending until smooth.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
103
total fat
3g
saturated fat
0.4g
protein
2g
carbohydrates
19g
fiber
4.9g
sugar
9.8g
added sugar
1g
sodium
366mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Fat, Anti-Inflammatory, Appetizer, Side Dish, Paleo Diet, Whole30 Diet
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9
![9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (9) 9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (9)](https://i0.wp.com/images.everydayhealth.com/images/recipes/soups-good-for-a-winter-cold-03-tomato-1440x810.jpg)
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Instant Pot Tomato Soup
Research shows that tomatoes are a rich source of the antioxidant vitamin C and lycopene, another carotenoid with immune-boosting abilities, according to research. This speedy soup uses two different kinds of tomatoes (canned and sun-dried) for double the disease-fighting potential. Research shows that your body absorbs lycopene better from cooked tomatoes, so having them in soup form is smart. This low-calorie soup is the perfect partner to a grilled cheese sandwich.
4.7 out of 9 reviews
SERVES
6
CALORIES PER SERVING
152
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
2 tbsp extra-virgin olive oil
2 medium yellow onions, diced
3 medium carrots, chopped (skin on)
5 cloves garlic, minced
2 cups low-sodium vegetable broth
2 28-oz cans diced tomatoes, with juice
⅓ cup sun-dried tomatoes, dry packed
¼ tsp freshly ground black pepper
½ tsp dried basil
Fresh basil, for garnish (optional)
Directions
1 Select the saute function and allow the pot to get hot. Add olive oil, onion, and carrots and cook, stirring frequently, until onions begin to soften, about 5 to 7 minutes. Add garlic and cook until fragrant, about 1 minute.
2 Add broth and use a wooden spoon to scrape any browned bits from the bottom of the pot.
3 Add diced tomatoes, sun-dried tomatoes, pepper, and dried basil and stir to combine. Cover with the lid, making sure the vent is set to seal, and set to cook at high pressure for 15 minutes (it will take several minutes to come up to pressure). Once the time has elapsed, let the Instant Pot depressurize naturally for 10 minutes before releasing the rest of the pressure.
4 Use an immersion blender to blend the soup until completely smooth, or cool slightly and carefully transfer to a traditional blender and blend until smooth. To serve, garnish with fresh basil leaves if desired.
Nutrition Facts
Amount per serving
Serving size1½ cups
calories
152
total fat
5g
saturated fat
0.7g
protein
4g
carbohydrates
24g
fiber
6.7g
sugar
11.8g
added sugar
0.3g
sodium
533mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Side Dish, Appetizer