Warm your soul with this Vegan Hearty Vegetable Soup, a bowl full of nutrition and comfort. This recipe combines vibrant vegetables, protein-packed lentils, and warming spices to create a balanced, flavorful dish that is perfect for all seasons. Whether you’re meal prepping or serving a crowd, this soup delivers exceptional taste and nourishment.

This detailed recipe guide will help you recreate this comforting classic in your kitchen, complete with tips, nutritional information, and storage suggestions.

Ingredients (Serves 6-8)

Base Ingredients

  • 2 tablespoons olive oil (or vegetable broth for oil-free cooking)
  • 1 large yellow onion, diced
  • 3 garlic cloves, minced

Vegetables

  • 3 medium carrots, peeled and sliced
  • 2 celery stalks, diced
  • 1 medium zucchini, diced
  • 2 cups green beans, trimmed and cut into 1-inch pieces
  • 2 medium potatoes, peeled and cubed (Yukon Gold or russet recommended)
  • 1 cup diced butternut squash

Broth and Tomatoes

  • 6 cups low-sodium vegetable broth
  • 1 can (14.5 oz) diced tomatoes, with juice

Legumes and Grains

  • 1 cup dried lentils (brown or green), rinsed
  • ½ cup quinoa, rinsed

Herbs and Spices

  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 2 teaspoons dried thyme
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • Salt and black pepper, to taste

Final Additions

  • 2 cups kale or spinach, chopped
  • 1 tablespoon fresh lemon juice (optional, for brightness)
  • 2 tablespoons fresh parsley, chopped (optional garnish)

Instructions

Step 1: Prepare Your Ingredients

Start by gathering and prepping all your ingredients. Dice the vegetables into similar-sized pieces to ensure even cooking. Rinse the lentils and quinoa under cold water to remove any dirt or bitterness.

Step 2: Sauté the Aromatics

In a large soup pot, heat olive oil over medium heat. If you prefer an oil-free version, use a few tablespoons of vegetable broth instead. Add the diced onion and cook for about 5 minutes, stirring occasionally until the onion is soft and translucent. Add the minced garlic and sauté for another minute until fragrant.

Step 3: Add the Vegetables

Toss in the carrots, celery, zucchini, and green beans. Stir well and cook for 5-7 minutes to allow the vegetables to soften slightly and release their natural flavors.

Step 4: Season and Add Tomatoes

Stir in the smoked paprika, ground cumin, thyme, oregano, salt, and black pepper. These spices enhance the depth of the soup. Add the canned diced tomatoes with their juices, stirring to combine.

Step 5: Incorporate the Broth and Proteins

Pour in the vegetable broth and bring the mixture to a boil. Add the potatoes, butternut squash, lentils, and quinoa. Stir to distribute the ingredients evenly.

Step 6: Simmer to Perfection

Reduce the heat to medium-low, cover the pot with a lid, and let the soup simmer for 30-35 minutes. Stir occasionally to prevent sticking. The lentils and quinoa should cook through, and the vegetables should be tender.

Step 7: Add the Greens

Once the soup has simmered, stir in the chopped kale or spinach. Cook for an additional 5 minutes until the greens are wilted and bright in color.

Step 8: Adjust Seasoning

Taste the soup and adjust the seasoning as needed. For extra brightness, add a squeeze of fresh lemon juice.

Step 9: Serve and Garnish

Remove the bay leaf before serving. Ladle the soup into bowls and garnish with freshly chopped parsley if desired.

Step 10: Enjoy the Comfort

Serve warm with crusty bread, a side salad, or enjoy it on its own as a wholesome, satisfying meal.

Tips for the Best Soup

  1. Customizations: Use any seasonal vegetables you have on hand. Sweet potatoes, parsnips, or peas make great additions.
  2. Texture Tip: For a creamier texture, blend a portion of the soup with an immersion blender.
  3. Batch Cooking: This soup freezes exceptionally well, making it perfect for meal prep.
  4. Flavor Boost: Add a teaspoon of nutritional yeast for a cheesy flavor or a dash of red pepper flakes for some heat.

Nutritional Information (Per Serving)

  • Calories: 240
  • Protein: 10g
  • Carbohydrates: 42g
  • Fiber: 10g
  • Fat: 4g
  • Sodium: 520mg

Weight Watchers SmartPoints

This Vegan Hearty Vegetable Soup is approximately 3 SmartPoints per serving, depending on the specific brands and ingredients used.

Storage Instructions

  1. Refrigeration: Store in an airtight container in the refrigerator for up to 5 days.
  2. Freezing: Portion the soup into freezer-safe containers or bags. Freeze for up to 3 months.
  3. Reheating: Reheat on the stovetop over medium heat, adding a splash of vegetable broth or water to thin the consistency if needed.

Why This Recipe Stands Out

  • Nutrient-Dense: Packed with fiber, vitamins, and plant-based protein.
  • Easy to Make: Minimal prep time and one-pot cooking make it simple and convenient.
  • Family-Friendly: A meal that satisfies vegans and non-vegans alike.
  • Perfect for Any Season: Light enough for spring but hearty enough for winter.

Serving Suggestions

  1. Serve alongside whole-grain bread or crackers for a complete meal.
  2. Pair with a fresh side salad with a tangy vinaigrette.
  3. Top with avocado slices or a dollop of vegan yogurt for added richness.

This Vegan Hearty Vegetable Soup is a deliciously comforting dish that brings together the goodness of nature in every spoonful. Try this recipe today and enjoy a warm, nourishing bowl of soup that’s perfect for any occasion!