Best Vegan Soups and Stews
These healthy vegan soups and stews are perfect for a delicious, nourishing meal any night of the week.
Soups make a great meal year-round but there’s nothing better than warming up with a cozy bowl of soup on a chilly day.
This list of yummy, hearty soups and stews will have you enjoying nourishing meals all Fall and Winter. Whether you serve them as a starter, side or main, everyone will enjoy these top-rater recipes and I’m sure many of them will become new favourites.
- Dietary Needs: All recipes are vegan, gluten-free and can be made oil-free.
- Nutrition Features: Many are low in fat and/or low calorie, high in fiber and provide a source of protein.
- Easy to make with simple, pantry ingredients any night of the week.
- The recipes all keep well so are perfect for meal prep.
- Lots of variety from creamy soups to chowder to simpler broth-based soups.
- All are delicious regardless of dietary preferences: vegan, plant-based, vegetarian or omnivore!
Kale and Cauliflower Soup
This kale and cauliflower soup is a reader favourite. It easy to make with just a few simple ingredients and makes a delicious way to warm up during the colder months.
The recipe is oil-free, low in fat, low calorie and gluten-free.
This vegan mulligatawny soup recipe is easy to make with red lentils, carrots, apple and coconut milk for a healthy, delicious soup that’s packed with sweet and spicy flavour.
This recipe is high in protein, vegan, gluten-free, nut-free and easy to make with minimal prep time and simple pantry ingredients.
Lentil Tomato Soup
This easy vegan lentil tomato soup is full of flavour, ready in about 30 minutes and made in 1-pot with simple, pantry ingredients.
This recipe is low in fat, gluten-free and high in fiber and protein.
Mushroom Wild Rice Soup
This delicious dairy-free and vegan mushroom wild rice soup makes a wonderful, soul-soothing meal anytime of year.
The recipe is gluten-free and can be made oil-free. It is made with dried mushrooms so you'll need to plan ahead for soaking time but once the mushrooms are ready, the soup comes together quite easily.
Vegan Lasagna Soup
This delicious vegan lasagna soup is quick and easy to make in one pot for a healthy meal that’s perfect for satisfying a lasagna craving any night of the week!
This recipe takes under 45 minutes to make with everyday staples and can be made gluten-free and oil-free, if needed.
Curried Lentil Soup
Easy Minestrone Soup
This minestrone soup is a popular recipe that’s easy to make and tastes amazing. You can have this hearty, healthy soup on the table in less than 30 minutes.
You can make it with your choice of pasta and beans and aside from that, you only need a few other simple ingredients. This is a great one for cleaning out the fridge and pantry.
Vegan Black Bean Soup
This hearty but creamy vegan black bean soup is one of the most popular recipes at Running on Real Food. Try it topped with avocado and tortilla chips for an amazing vegan meal. This recipe is great for food prep as the flavours only get better the next day.
This soup is gluten-free, oil-free, a source of plant-based protein, low in fat and high in fiber.
Vegan Potato Leek Soup
This creamy potato leek soup is easy to make in 30 minutes for a healthy, comforting and delicious plant-based meal. This recipe is gluten-free and can be made oil-free.
Cauliflower Potato Soup with Peas
This creamy cauliflower potato soup with peas is chunky, hearty, full of nutrition and flavour and takes just 30 minutes to make. Thie recipe is gluten-free, oil-free, sugar-free and low in fat.
Vegan Cashew Carrot Soup
This soup is smooth and creamy, rich and decadent, but made with healthy, simple, whole food ingredients. It’s ready in under 30 minutes for an easy meal that works for busy weeknights but is just as suited to delicious weekend meals.
It can be made in advance as it tastes even better a day or two later. This recipe is oil-free and gluten-free.
Coconut Ginger Carrot Soup
This incredible coconut ginger carrot soup is so easy to make and has the most amazing, slightly sweet and perfectly spiced flavour.
The recipe calls for just a few simple ingredients, is gluten-free and oil-free and takes just 30 minutes to make.
Kabocha Squash Soup
This easy and delicious kabocha squash soup is rich, creamy, perfectly seasoned and perfect for warming up on a cold day.
Vegan Tortilla Soup
This tortilla soup is easy to make in about 20 minutes with simple, everyday ingredients and is gluten-free and can be made oil-free.
Top it with avocado, lime, cilantro and tortilla strips for a comforting, healthy and absolutely delicious meal. It might just be the best vegan tortilla soup there is!
Butternut Squash Lentil Soup
This delicious, oil-free, vegan butternut squash lentil soup is rich in fiber and protein, whole food plant-based and easy to make with simple, everyday ingredients.
Vegan Cream of Broccoli Soup
This vegan cream of broccoli soup is easy to make in 30 minutes with just a handful of healthy ingredients.
Enjoy this simple dairy-free twist on classic cream of broccoli for a quick, nourishing plant-based meal. The recipe is gluten-free, oil-free and low in fat.
Roasted Red Pepper Tomato Soup
The best thing about this soup is once you make the homemade roasted red peppers, you can just throw everything into the blender and you’re done! Though you only need a few ingredients, it’s full of flavour and nutrition.
This recipe is oil-free, gluten-free and low-fat.
Cauliflower Wild Rice Soup
If you want to try something a bit different, this cauliflower wild rice soup has a cheesy flavour thanks to added nutritional yeast.
This recipe is gluten-free, high in protein and low-fat. This is a popular recipe with many great reviews!
Curried Cauliflower Sweet Potato Soup
This easy, creamy curried cauliflower and sweet potato soup made with coconut milk, curry powder and sweet potato is a must-make. Green peas stirred in at the end add a delicious touch.
This recipe is budget-friendly, great for meal prep, ready in 30 minutes and is gluten-free and oil-free.
Cauliflower Sweet Potato Turmeric Soup
Vegan Sweet Potato Corn Chowder
This cozy soup is made with carrot and sweet potato for a hearty base for all the little bites of corn. You’ll only need a few simple ingredients to make it so it's great for a quick lunch or dinner. This recipe is gluten-free and oil-free.
Chickpea Vegetable Chowder
This easy chickpea chowder is one of the top 10 recipes from Running on Real Food! It gets raving reviews for flavour and simplicity, keeps well, is full of nutrition and great for the whole family.
The recipe is gluten-free, oil-free and low in fat.
Kale Lentil Soup
This simple red lentil tomato soup with kale and brussels sprouts is easy to make, satisfying and so nutritious! You’ll love this soup for a quick meal that stores well for healthy meals all week.
This soup is gluten-free, oil-free and low in fat. It's also easy to customize with any veggies you have on hand.
Slow Cooker Red Lentil Chili
Slow Cooker Butternut Squash Soup
This wonderful squash soup is so easy to make in your crockpot. Just throw all the ingredients in, let it simmer away, blend it up and enjoy. I kept it simple but a chopped apple and some coconut milk also make yummy additions.
It can also be made on the stovetop. Head over to the recipe for the instructions. Either stovetop or slow cooker, it's super easy to make, healthy and tastes amazing.
Lentil Sweet Potato Stew
This healthy lentil sweet potato stew with kale is easy to make in 1-pot with simple ingredients in about 45 minutes. The recipe is vegan, high in protein, oil-free and gluten-free.
This is a great one for making in advance and enjoying all week.
Vegan Chickpea Curry Stew
Curried Chickpea Potato Stew
This hearty vegan stew is easy to make in under 40 minutes and is full of flavour and nutrition. Try making a batch on Sunday for healthy meals all week. The flavours only get better the next day!
This recipe is gluten-free, oil-free, low in fat and high in protein.
Vegan Sweet Potato Peanut Stew
Vegan Chickpea Quinoa Stew
This 30-minute gluten-free and vegan chickpea stew features a delicious broth made from spices, coconut milk and tomatoes that makes a warming, flavourful and nourishing base for chickpeas, quinoa and veggies.
More Recipes to Try
Here are some more easy and healthy recipes you’ll love:
Thanks for sharing. I LOVE soups!!
Soup is my favorite meal – any kind, any time of year. Love it! That Cauliflower Wild Rice Soup is calling my name – definitely putting that on the menu! And I make Lindsay’s Curried Cauliflower Rice Soup all the time – it’s one of my faves! Can you tell I love cauliflower?! 🙂 GREAT collection of deliciousness!
What a great collection of vegan soup recipes! Oh where to start?? They all look so delicious!