Special diet: gluten-free, nut-free, soy-free, vegan
Loaded with potatoes, beans, and greens, this chunky Vegan Vegetable Soup is easy to prepare in about 45 minutes. It’s perfect for using up whatever veggies you have leftover in the refrigerator.
Some of my favorite vegan Mediterranean diet recipes include both potatoes and beans. Not only is the combination delicious, it’s satisfying, not to mention economical.
And when it comes to soup recipes, you can’t beat them with vegetables like carrots, celery, and leafy greens. Or really whatever you have on hand.
Ingredients
This recipe uses common ingredients available at major supermarkets:
- olive oil
- onion
- fresh garlic
- carrots
- celery
- gold potatoes
- canned white beans
- canned diced tomatoes
- vegetable broth (or water)
- dried thyme
- bay leaf
- salt-free seasoning blend
- kale
- salt and pepper
Substitutions
This recipe is highly adaptable so you can easily substitute the ingredients with great results. Whether you’re missing certain ingredients or want to use what you have on hand, here are some suggestions:
- Any color of onion can be used (yellow, white, or red.)
- Yellow, red, white potatoes, or even sweet potatoes all work well in this recipe.
- Instead of white beans like Cannellini or Great Northern, any of your favorite beans can be used. These included kidney, pinto, black, or chickpeas.
- Fresh chopped tomatoes can be substituted for canned.
- Different spice blends can be used such as lemon pepper, Italian seasoning, or Herbes de Provence.
- Instead of kale, any of your favorite greens can be added such as chard, collards, escarole, or spinach. If you like them cooked a little more, either saute them before adding to the soup or add them before turning off the heat.
- Or instead of greens, try other vegetables such as broccoli, zucchini, or green beans.
Instructions
Making this vegan vegetable soup on the stove is really easy:
- ▢ 1 Tablespoon olive oil
- ▢ ½ cup onions , diced
- ▢ 3 cloves garlic , minced
- ▢ ½ cup carrots , diced
- ▢ ½ cup celery , diced
- ▢ 2 cups gold potatoes , cubed (or substitute red or white potatoes)
- ▢ 1 can white beans , (15 ounces) rinsed and drained (1 ½ cups)
- ▢ 1 can diced tomatoes, (15 ounces) with the juice
- ▢ 8 cups low sodium vegetable broth, (or water)
- ▢ 1 teaspoon dried thyme
- ▢ 1 bay leaf
- ▢ 1 teaspoon salt-free seasoning blend
- ▢ 2 cups kale , (any variety) chopped
- ▢ salt and pepper, to taste
- Heat the olive oil in a large pot over medium heat.
- Saute the onion until slightly translucent and soft.
- Add the garlic and saute for 30 seconds.
- Next add the carrots and celery and saute for a couple more minutes.
- Then add the potatoes, beans, tomatoes with the juice, vegetable broth, thyme, bay leaf, and salt-free seasoning blend.
- Stir to combine. Simmer, uncovered, until the potatoes are tender when pierced with a fork.
- Remove the pot from the heat and stir in the chopped kale.
- Taste the soup and add salt and pepper as desired.
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Serving suggestions
While this soup is a wonderful hearty meal on its own, you can also enjoy it with some crusty sourdough bread, like my favorite from Bread SRSLY, or a sandwich. Or try it with one of the following salads:
- Mediterranean Green Bean Salad
- Marinated Artichoke Hearts Salad
- Mediterranean Spinach Salad with Orzo
- Moroccan Carrot and Orange Salad
Storing and reheating
Leftover soup can be covered and refrigerated for up to 4 days, or frozen for up to 3 months. Make sure you follow proper guidelines for cooling soup safely.
If it seems too thick when it’s time to reheat, add a little more broth or water to thin it out. And taste to adjust for the seasonings before serving.
FAQ
What can I add to bland vegetable soup?
If you’re soup is lacking the flavor you’re looking for, try stirring in a little tomato paste or a splash of lemon juice or balsamic vinegar. Start with a little, give it a taste, and add more as needed.
How do you know when soup is ready?
Once all of the vegetables are tender when pierced with a fork and all of the ingredients are heated through, the soup is ready to eat.
Should you simmer soup with lid on or off?
It’s best to simmer the soup with the lid off. This way you can keep an eye on it and stir it occasionally. If you put the lid on, the temperature will rise, causing the soup to boil, and the vegetables may overcook.
More soup recipes
- Spanish Chickpea Stew with Spinach
- Vegan Wild Rice Soup in the Instant Pot
- Vegan Potato Corn Chowder Instant Pot Recipe
- Easy Greek Lentil Soup (Fakes Soupa)
And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.
- Leftover soup can be covered and refrigerated for up to 4 days. If it seems too thick when it’s time to reheat, add a little more broth or water to thin it out. And taste to adjust for the seasonings before serving.
- Any color of onion can be used (yellow, white, or red.)
- Gold, red, or white potatoes work well in this recipe.
- Instead of white beans, any of your favorite beans can be used such as kidney, pinto, black, or garbanzo.
- Fresh chopped tomatoes can be substituted for canned.
- Different spice blends can be used such as lemon pepper, Italian seasoning, or Herbes de Provence.
- Instead of kale, any of your favorite greens can be used such as chard, collards, escarole, or spinach. If you like them cooked a little more, either saute them before adding to the soup or add them before turning off the heat.
- Want to pair your soup with a delicious salad? I recommend a Marinated Artichoke Hearts Salad.
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Calories: 202kcal | Carbohydrates: 37g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Sodium: 1295mg | Potassium: 978mg | Fiber: 7g | Sugar: 6g | Vitamin A: 4798IU | Vitamin C: 45mg | Calcium: 148mg | Iron: 6mg
Nutritional information is an estimation only.
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This post was originally published 12/26/2017. It was updated for better user experience.
By Lauren Lewis –
"OUR WORLD" 