quick vegan soups with pantry ingredients

Quick Vegan Soups with Pantry Ingredients

Creating delicious vegan soups using pantry staples is not only easy but also an economical and healthy choice. Here are several recipes that yield hearty and nutritious soups, perfect for those busy weeknights or when you need a comforting meal without extensive preparation.

1. Chickpea and Spinach Soup

Ingredients:

• 1 can of chickpeas (drained and rinsed)
• 4 cups vegetable broth
• 2 cups fresh or frozen spinach
• 1 onion (diced)
• 3 cloves garlic (minced)
• 1 teaspoon cumin
• Salt and pepper to taste
• Olive oil

Instructions:

1. In a pot, heat 2 tablespoons of olive oil over medium heat.
2. Sauté the diced onion until translucent, about 5 minutes. Add the minced garlic and cumin, and cook for an additional 1-2 minutes.
3. Stir in the chickpeas and vegetable broth. Bring to a boil.
4. Reduce heat and add the spinach. Simmer for about 10 minutes. Season with salt and pepper to taste.

Nutritional Tip: Chickpeas are high in protein and fiber, making this soup particularly filling.

2. Tomato Basil Soup

Ingredients:

• 2 cans of diced tomatoes
• 1 can coconut milk (optional for creaminess)
• 1 onion (chopped)
• 3 cloves garlic (minced)
• 2 cups vegetable broth
• 1 tablespoon dried basil
• Salt and pepper to taste
• Olive oil

Instructions:

1. Heat 2 tablespoons of olive oil in a large pot. Add the chopped onion and sauté until softened.
2. Add garlic and cook for another minute.
3. Stir in the diced tomatoes, broth, and basil. Bring to a boil and then reduce heat to a simmer for 15-20 minutes.
4. Blend until smooth or leave it chunky according to preference. Stir in coconut milk, if desired, add salt and pepper to taste.

Cooking Tip: Pair this soup with a slice of crusty vegan bread for a full meal experience.

3. Lentil Vegetable Soup

Ingredients:

• 1 cup dried lentils (any color)
• 4 cups vegetable broth
• 2 carrots (diced)
• 2 stalks celery (diced)
• 1 can diced tomatoes
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 teaspoon thyme
• Salt and pepper to taste
• Olive oil

Instructions:

1. In a pot, heat 2 tablespoons of olive oil. Add onions, carrots, and celery, sautéing for about 5 minutes.
2. Add garlic and thyme, cooking for another minute.
3. Stir in lentils, diced tomatoes, and vegetable broth. Bring to a boil.
4. Reduce to a simmer and cook for about 25-30 minutes until lentils are tender. Season with salt and pepper.

Nutrition Boost: Lentils are an excellent source of iron and folate, suitable for plant-based diets.

4. Coconut Curry Soup

Ingredients:

• 1 can coconut milk
• 1 tablespoon red curry paste
• 4 cups vegetable broth
• 1 cup cooked rice or quinoa
• 2 cups mixed frozen vegetables (such as peas, carrots, and corn)
• 1 onion (chopped)
• Olive oil
• Salt to taste

Instructions:

1. In a pot, heat 2 tablespoons of olive oil over medium heat. Add the onion and sauté until translucent.
2. Add the red curry paste, cooking for an additional minute until fragrant.
3. Pour in the vegetable broth and coconut milk. Stir well and bring to a boil.
4. Reduce heat, add the mixed vegetables and cooked rice or quinoa. Simmer for about 10 minutes. Add salt to taste.

Flavour Tip: Enhance this soup with fresh cilantro or lime juice when serving for a burst of flavor.

5. Pea and Mint Soup

Ingredients:

• 2 cups frozen peas
• 4 cups vegetable broth
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 cup fresh mint leaves
• Salt and pepper to taste
• Olive oil

Instructions:

1. Heat 2 tablespoons of olive oil in a pot. Add onions and sauté until translucent, about 5 minutes.
2. Add garlic, cooking for an additional minute.
3. Stir in the peas and vegetable broth, bring to a boil, and simmer for about 10 minutes.
4. Blend until smooth, add fresh mint, and blend again. Season with salt and pepper.

Serving Suggestion: Serve chilled in summer months for a refreshing treat.

6. Bean and Quinoa Chili

Ingredients:

• 1 can black beans (drained and rinsed)
• 1 can kidney beans (drained and rinsed)
• 1 can diced tomatoes
• 1 cup quinoa (rinsed)
• 4 cups vegetable broth
• 1 onion (diced)
• 2 cloves garlic (minced)
• 2 tablespoons chili powder
• Salt and pepper to taste
• Olive oil

Instructions:

1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Sauté the onion for about 5 minutes.
2. Add garlic and chili powder, cooking for another minute.
3. Stir in black beans, kidney beans, diced tomatoes, quinoa, and vegetable broth. Bring to a boil.
4. Reduce heat and let it simmer for 20-25 minutes. Season with salt and pepper before serving.

Variations: Top with avocado or vegan sour cream for a richer taste.

7. Sweet Potato and Black Bean Soup

Ingredients:

• 2 large sweet potatoes (peeled and diced)
• 1 can black beans (drained and rinsed)
• 4 cups vegetable broth
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Olive oil

Instructions:

1. Heat 2 tablespoons of olive oil in a pot. Add onions and sauté until translucent.
2. Stir in garlic, cumin, and smoked paprika, cooking for an additional minute.
3. Add sweet potatoes, black beans, and vegetable broth, bringing to a boil.
4. Reduce heat and simmer until sweet potatoes are tender, about 20 minutes. Season with salt and pepper.

Healthy Note: Sweet potatoes are a rich source of vitamins A and C, providing a nutrient-dense option.

8. Miso Soup

Ingredients:

• 4 cups water
• 1/4 cup miso paste (any type)
• 1 cup tofu (cubed)
• 2 green onions (sliced)
• 1 cup mixed dried seaweed (nori or wakame)
• Optional: vegetables like mushrooms or bok choy

Instructions:

1. Boil water in a pot. Lower the heat and dissolve miso paste into the water.
2. Add tofu cubes and seaweed. If desired, add sliced vegetables and cook for 5-7 minutes.
3. Garnish with sliced green onions before serving.

Vegan Tip: Miso paste is a fantastic source of probiotics and adds depth of flavor to any soup.

9. Cabbage and Potato Soup

Ingredients:

• 4 cups chopped cabbage
• 2 potatoes (peeled and diced)
• 4 cups vegetable broth
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 teaspoon thyme
• Olive oil
• Salt and pepper to taste

Instructions:

1. In a pot, heat 2 tablespoons of olive oil. Sauté onions until translucent, about 5 minutes.
2. Add garlic and thyme, cooking for 1 minute.
3. Stir in cabbage, potatoes, and broth. Bring to a boil, then reduce heat to a simmer for 30 minutes.
4. Season with salt and pepper before serving.

Cabbage Benefits: Low in calories but high in nutrients, cabbage is great for weight management.

10. Broccoli and Cauliflower Cheesy Soup

Ingredients:

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 4 cups vegetable broth
• 1 onion (chopped)
• 2-3 tablespoons nutritional yeast
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Olive oil

Instructions:

1. Heat olive oil in a pot and sauté onions until translucent.
2. Add broccoli and cauliflower, then pour in the vegetable broth. Bring to a boil and simmer until vegetables are tender, about 15-20 minutes.
3. Blend the soup until smooth, then stir in nutritional yeast and garlic powder. Season with salt and pepper.

Taste Enhancement: Nutritional yeast adds a cheesy flavor without dairy, perfect for vegan diets.

Final Thoughts on Pantry Soups

These quick vegan soup recipes showcase the versatility and accessibility of pantry ingredients while being both nourishing and satisfying. With a variety of flavors and textures, you can easily rotate these meals throughout the week, ensuring that you enjoy a healthy, homemade vegan meal in no time.