31 Anti-inflammatory Soup Recipes

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Nettle Soup

Iron rich nettle soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: 4

One of the best herb sources of iron is nettle. When cooked with potatoes and zucchini the healthy and nutritious nettle soup is born.

Ingredients

• 2 cups of nettle leaves
• 4 potatoes
• 1 zucchini
• 4 cups of vegetable broth
• 1 clove garlic
• 4 table spoons roasted sunflower seeds (optional)

Instructions

1. Harvest the nettles
2. With your rubber gloves still on wash the nettles thoroughly and drain in a colander
3. Peel off and cut the potatoes into small cubes as well as zucchini.
4. Take a medium-size casserole, place potatoes, zucchini, 1 garlic clove and nettles (still use gloves!) into a casserole.
5. Pour over the vegetable stock and bring to a simmer. Cook until the potatoes are soft, approximately 15 minutes.
6. Remove from the heat. Use a high-speed blender to puree the soup. Season with salt and pepper as per your taste

2. Kale Soup

Easy Kale Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT3M · Cook: PT15M · Total: PT18M · Yield: [‘4’]

Warm up with this Kale Soup! Creamy, comforting, and packed with fresh kale, it’s ready in just 20 minutes with 6 ingredients.

Ingredients

• 1 tablespoon oil
• 2 cloves garlic (finely chopped)
• 1 onion (diced)
• 2 medium potatoes (peeled and cubed)
• 3 ¼ cups vegetable stock/broth ((750ml) )
• 1 cup milk or dairy free milk ((250ml) )
• 2 large handfuls kale (chopped)
• black pepper

Instructions

1. Heat the oil in a large saucepan and add the garlic, onion and potato. Cook for 5 minutes, stirring often, until soft. 
2. Pour in the stock and simmer for 10 minutes.
3. Add the milk and kale and cook for 3 minutes or until the kale wilts slightly.
4. Season with pepper. Use a handheld stick blender to puree the soup or transfer to a blender and whiz.If your kale soup is too thick, stir in a little water and heat it up.
5. Optional serving suggestion: serve with a drizzle of cream (or non-dairy cream) and a sprinkling of seeds.

3. Carrot Orange Soup

Creamy Carrot Orange Soup (With Spinach & Almonds) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 to 6 servings’]

One of the easiest healthy carrot orange soup recipes using bell pepper, onion, oranges, garlic, and spinach, topped with roasted nuts and red pepper flakes—nourishing, incredibly filling, and easily adaptable!

Ingredients

• 1/4 cup olive oil (about 50 ml)
• 3 large cloves garlic (chopped)
• 1 large yellow onion (up to 250 grams), peeled and coarsely chopped (or replace with shallots)
• 1 large red or orange bell pepper (coarsely chopped)
• 1 teaspoon sea salt (plus more if needed)
• Freshly ground black pepper to taste
• 1 pound carrots, peeled and coarsely chopped (465 grams)
• 32 oz low-sodium vegetable broth (4 cups (946 ml))
• 1 cup packed spinach leaves (30 grams) (or replace with fresh parsley leaves (25 grams))
• 1/2 cup fresh orange juice (113 ml (the equivalent of 2 large oranges juiced))
• Sliced almonds (optional (or lightly salted and roasted peanuts))
• Dried chili flakes or red pepper flakes to taste (if you love some heat)

Instructions

1. Place the oil in a minimum 5-quart pot and melt over medium heat. Stir in the garlic, yellow onion, and bell pepper. Season with sea salt and royally with black pepper. Cook and stir for 5 minutes.
2. Add the carrots and stir to combine. Then add the vegetable broth. Cover the pot and let the liquid come to a simmer.
3. Continue to cook, pot half-covered, for 10 to 15 minutes or until the carrots are tender. Don’t let the soup come to a full boil. Instead, reduce the heat if necessary to maintain a steady simmer.
4. Stir in the spinach leaves until wilted (1 to 2 minutes).
5. Remove the pot from the stove, and with an immersion blender, carefully puree the soup. Of course, you can always puree the soup in batches using a stand blender or food processor.
6. Stir in the fresh orange juice while the soup is still hot—season to taste with more salt, if necessary.
7. Garnish with sliced almonds and a pinch or two of crushed red pepper flakes when serving.

4. Ginger Garlic Noodle Soup with Bok Choy

Ginger Garlic Noodle Soup with Bok Choy is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘2’, ‘2 servings’]

Ginger Garlic Noodle Soup with Bok Choy is a nutritious, comforting, and flu-fighting twenty-minute recipe made with homemade vegetarian broth, noodles, mushrooms, and baby bok choy. Easily make it your own by adding chicken, shrimp, spicy chilis, or other veggies.

Ingredients

• 1 tablespoon olive oil
• 3 shallots (diced)
• 1 bunch green onions (chopped, green and white divided)
• 4 cloves garlic (minced)
• 2 tablespoon ginger (fresh, minced)
• 5.5 cups low sodium chicken broth (or vegetable broth for vegan)
• 2 whole star anise
• 2 tablespoon soy sauce (or Tamari for a Gluten Free option)
• 10 oz crimini mushrooms (sliced)
• 6 oz rice noodles
• 1.5 heads bok choy (roughly chopped)
• sesame seeds (for topping)
• red pepper flakes (for topping)

Instructions

1. Heat 1-2 tablespoons olive oil in a medium-sized stockpot over medium heat.
2. To the oil add the diced shallots and mix well. Cook over medium heat for 4-5 minutes, or until the shallots turn translucent and start to soften. Stir often.
3. Chop the end off of each green onion- dividing the white part from the green part. Chop and set aside the green part for topping. Meanwhile, finely chop the white part of each green onion.
4. Add the white part of the green onions, minced garlic, and ginger to the shallots and mix. Cook, stirring occasionally, for 1-2 minutes or until garlic and ginger is fragrant.
5. Carefully pour the chicken stock or water (or mix) into the pot and bring to a simmer. To the pot add the star anise and soy sauce. Cover and continue to simmer for 10 minutes.
6. Remove lid from the pot and carefully remove and discard each star anise from the soup.
7. Add the sliced mushrooms, uncooked noodles, and bok choy to the pot and simmer for 5-8 minutes, or until noodles and bok choy are tender. Season to taste.
8. Divide soup between bowls and garnish with sesame seeds, the green parts of green onions and red pepper flakes (if desired).

5. Green Chili

Green Chili Chicken Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT6M · Cook: PT10M · Total: PT46M · Yield: 6

Green chili chicken soup is hearty and simply loaded with flavor! It’s the perfect soup to try if you love Mexican flavors and spicy soups that warm you to your core.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 medium green bell pepper, diced
• 2 large garlic cloves, finely chopped or minced
• 1 small jalapeño, finely chopped
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1 lb (450 g) chicken breast, cut into 1-inch pieces
• 2 tablespoons green chilis in brine, drained and chopped
• 1 can (14 oz / 400 g) cannellini beans, drained and rinsed
• 1 jar (8.5 oz / 250 g) mild salsa verde
• 5 cups (1.25 liter) chicken stock
• 2 tablespoons lime juice
• Salt and freshly ground black pepper to taste

Instructions

1. Heat the olive oil in a large stock pot or Dutch oven and sauté the onion and green bell pepper for 5 minutes over medium heat.
2. Add the garlic and jalapeño and continue to cook for another minute.
3. Stir in the ground cumin and coriander and cook for a further minute, stirring often.
4. Add the chicken breast and cook for 4-5 minutes until sealed.
5. Stir in the green chilis, cannellini beans, salsa verde and chicken stock. Bring to a boil, lower the heat and simmer for 15 minutes.
6. Stir in the lime juice, season to taste and serve topped with sliced avocado, fresh coriander and extra lime wedges.

6. Spinach Soup

Spinach Soup Recipe (Palak Soup) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘2’]

Spinach soup is a healthy soup made with fresh spinach and basic ingredients. This Palak Soup recipe is easy to make and does not require cream or thickener. It is light, nourishing, and suitable for everyday meals. The soup is naturally vegan and gluten-free.

Ingredients

• 2 cups spinach (– chopped (palak))
• ¼ cup onion (– chopped)
• ¼ teaspoon or 2 to 3 small to medium-sized garlic cloves (– chopped)
• 1 tablespoon gram flour (or chickpea flour – swap with cornmeal or all-purpose flour)
• ¼ teaspoon ground cumin ((cumin powder))
• 1 bay leaf (– small sized, swap with tej patta (Indian bay leaf))
• 2 cups water (or vegetable stock)
• 1 or 1½ tablespoons olive oil (or butter)
• ¼ teaspoon ground black pepper (or add as required)
• salt (as required)
• 2 to 3 tablespoons coconut cream (– for topping, optional)
• 2 to 3 pinches of crushed black pepper (– optional)

Instructions Preparation

1. First rinse the spinach leaves very well in water a few times. Then drain all the water.
2. Chop the spinach leaves and keep aside. If the stems are tender, you can use these too.

Sautéing & Cooking Spinach

1. Heat oil in a sauce pan. Add the bay leaf or tej patta and sauté for 2 to 3 seconds on low heat.
2. Now add the chopped garlic and sauté till the garlic is light browned or browned. Don’t burn the garlic.
3. Sauté the garlic on a low heat. Add chopped onions and sauté till the onions are softened.
4. Add the chopped spinach. Stir and season with black pepper and salt.
5. Now add the besan or gram flour. Mix well.
6. Pour 2 cups water and mix again.
7. Bring the mixture to a boil and then simmer for 3 to 4 minutes.
8. Add ground cumin and stir well.
9. Switch off the heat and let the soup mixture cool a bit.

Making Spinach Soup

1. When the soup mixture’s heat has reduced or has become warm, first remove the bay leaf or tej patta and discard it.
2. Then blend with a hand blender or in a blender until fine and smooth.
3. Check the seasonings and add some more salt or pepper if required.
4. If the soup looks thick, then add about ¼ cup water and stir.
5. Keep the well blended soup back on the stove for simmering for 2 to 3 minutes.
6. Serve spinach soup hot sprinkled with some freshly crushed black pepper and coconut cream.

7. Turkish Yogurt Soup with Mint

Yayla Corbasi (Easy Turkish yogurt soup with mint) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT3M · Cook: PT20M · Total: PT23M · Yield: [‘5’, ‘5 cups’]

Yayla Corbasi, is a rich and creamy yogurt soup infused with mint butter. My recipe is 100% vegan and gluten-free, which brings this classic shepherd’s soup to just about everyone who knows how to eat!

Ingredients

• ⅓ cup basmati rice (or parboiled white rice)
• 4 ¼ cups water
• 2 cups unsweetened plant-based yogurt
• 3 tablespoons white rice flour
• ⅛ teaspoon turmeric
• ½ teaspoon white pepper
• 4 teaspoons lemon juice
• 1 ¼ teaspoon salt (or to taste)
• ¼ cup vegan butter
• 2 tablespoons dried mint
• Fresh mint leaves
• Paprika (or crushed red pepper flakes)
• Lemon zest

Instructions

1. Rinse the rice thoroughly under cold water, then drain.
2. In a large pot, combine the rice and water. Bring to a boil over high heat. Reduce the heat to low, cover the pot, and let it simmer for about 25 minutes, or until the rice is tender and cooked.
3. In a bowl, whisk together the plant-based yogurt, white rice flour, turmeric, white pepper, lemon juice, and salt until smooth.
4. Gradually pour the yogurt mixture into the cooked rice while continuously stirring. Cook over low heat for about 12-15 minutes, stirring occasionally. The soup will thicken and develop a creamy consistency.
5. While the soup simmers, in a separate small saucepan, melt the vegan butter over low heat. Add the crushed dried mint and sauté for a minute or until fragrant.
6. Portion the soup into individual bowls before drizzling the portions with the mint-infused vegan butter.
7. Garnish each serving with fresh mint leaves, and either a sprinkle of paprika, some red pepper flakes, or lemon zest.

8. Thai Chicken Curry Soup

Easy Thai Chicken Curry Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘6’]

This Thai chicken curry soup is fast, simple, comforting, and full of fabulous flavor. It’s a great way to use up leftover or rotisserie chicken!

Ingredients

• 1 tablespoon olive oil
• 1/2 medium onion (chopped finely)
• 1 teaspoon grated fresh ginger
• 3 cloves garlic (minced)
• 4 heaping tablespoons Thai red curry paste (see note)
• 4 cups chicken or vegetable broth
• 2 cups water
• Juice of 1 lime
• 3.5 ounces uncooked rice noodles (see note)
• 1 (13.5 ounce) can full fat coconut milk
• 2 cups shredded cooked chicken ((I used rotisserie))
• Generous handful fresh basil (torn)
• Handful fresh cilantro (chopped)
• Chopped scallions (to taste)
• Salt & pepper (to taste )
• Lime wedges (for serving (optional))

Instructions

1. Add the olive oil and onion to a large pot over medium-high heat. Sauté for 5 minutes, stirring occasionally.
2. Stir in the ginger, garlic, and curry paste, and cook for about 30 seconds.
3. Add the broth, water, lime juice, and noodles. Increase heat to high and bring to a gentle boil.
4. Stir in the coconut milk and chicken. Reduce heat to medium-low and let the soup simmer for 10 minutes.
5. Stir in the basil, cilantro, and scallions. Season with salt & pepper as needed.
6. Serve immediately with an extra wedge of lime on the side if desired. The noodles will soak up more liquid the longer you leave the soup. I suggest adding more chicken broth if you need to add more liquid (e.g. reheating leftovers the next day).

9. Vegetable Detox Soup

Vegetable Detox Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: 6

This vegetable detox soup is nutritious, hearty and absolutely delicious! Packed with veggies and chickpeas, this is the perfect recipe to get back on track with healthy eating.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 2-3 celery sticks, diced
• 1 medium parsnip, diced
• 1 medium zucchini, cubed
• 1/2 small red cabbage, sliced (about 1/2 lb/ 225 g)
• 2 large garlic cloves, minced
• 1 teaspoon dried oregano
• 1-2 tablespoons fresh thyme, finely chopped
• 1 can (14 oz / 400 g) chickpeas, drained and rinsed
• 6 cups (1.5 litres) vegetable stock
• Juice of half a lemon
• 2 cups (75 g) Tuscan kale, roughly chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Heat the olive oil in a large stock pot or Dutch oven and cook the onion, carrot, celery and parsnip for 8-10 minutes over medium heat until softened.
2. Add the zucchini and red cabbage and continue to cook for 2-3 minutes.
3. Stir in the garlic, oregano and fresh thyme and cook for another minute.
4. Add the chickpeas and vegetable stock and bring to a boil. Lower the heat, place a lid on the pot and simmer for 15 minutes.
5. Stir in the lemon juice and kale and simmer for 2-3 minutes until the kale is wilted.
6. Adjust the seasoning and serve.

10. Turmeric Chicken Soup

Immunity-Boosting Turmeric Chicken Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘3’, ‘3 to 4 Servings’]

A nutrient-dense anti-inflammatory chicken soup recipe, great for a boost to the immune system!

Ingredients

• 1 Tbsp avocado oil
• 1/2 small yellow onion (finely diced*)
• 2 large carrots (peeled and chopped)
• 1 large parsnip (peeled and chopped)
• 3 stalks celery (chopped)
• 3 cloves garlic (minced*)
• 1 lb boneless skinless chicken breasts (chopped)
• 2 tsp dried parsley
• 1 tsp ground turmeric
• 1/2 tsp black pepper
• 1/2 tsp ground ginger
• 1/2 tsp sea salt (to taste)
• 3 cups chicken bone broth
• 2/3 cup full-fat canned coconut milk
• 1 small head kale (chopped**)

Instructions

1. Heat the avocado oil in a large stock pot or Dutch oven over medium heat. Add the onion and saute, stirring occasionally, until transluscent, about 5 to 8 minutes. Add the carrots, parsnips, celery, and garlic and continue sauteeing, stirring occasionally, until vegetables are softened but still al dente, about 3 to 5 minutes.
2. Add the chopped chicken and cook just long enough to brown the meat, about 2 to 3 minutes.
3. Add the remaining ingredients, stir well and cover. Cook at a gentle simmer, stirring occasionally, for at least 30 minutes (ideally one hour). Taste soup for flavor and add more sea salt if desired. Serve and enjoy!

11. Mexican Chicken Soup

Caldo de Pollo (Mexican Chicken Soup) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT43M · Total: PT48M · Yield: [‘4’, ‘4 to 6 servings’]

This comforting caldo de pollo is a traditional Mexican chicken soup made with bone-in chicken, vegetables, and a homemade broth. A lightly toasted rice mixture is cooked separately and added to the soup for extra body and flavor. Serve hot with lime wedges, warm corn tortillas, and salsa for a nourishing, satisfying meal.

Ingredients

• 8 cups water
• 4 to 6 skinless chicken drumsticks or thighs
• 1 tablespoon salt
• 4 cloves garlic (chopped)
• 1 tablespoon olive oil
• ¼ cup long-grain rice
• ½ cup chopped onion
• 2 roma tomatoes (chopped)
• 2 carrots (sliced)
• 3 celery stalks (sliced)
• 3 Yukon Gold potatoes (quartered)
• 1/3 cup tomato sauce
• 1 tablespoon chopped cilantro
• ¼ teaspoon safflower petals (azafran)
• Lime wedges

Instructions

1. In a large pot, put the water, chicken, salt, and garlic. Boil for 15 minutes, skimming any foam that rises to the top.
2. While the chicken is boiling, in a separate pan, heat the oil over medium heat, add rice and cook, stirring occasionally, until browned, about 2 to 3 minutes, being careful not to let it burn. Add onion and continue cooking until onion is translucent, about 2 minutes. Add tomato and cook for an additional 3 minutes. Add mixture to chicken pot.
3. Add carrots, celery, and potatoes to soup and let come to a boil; reduce heat. Let simmer until vegetables cook through, about 20 to 30 minutes. Add tomato sauce, cilantro, and safflower petals during the last 5 minutes.
4. Ladle soup, including a piece of chicken for each serving, into bowls and serve with lime wedges, warm corn tortillas, and salsa casera.

12. Veggie-Loaded Zoodle Soup

Veggie Loaded Zoodle Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘6’, ‘6 people’]

This soup is sure to warm you up on a cold day. It’s packed with anti-inflammatory and gut healing goods, too!

Ingredients

• 1 tbsp olive oil
• 1 package mirepoix*
• 2 cloves garlic, minced
• 1 summer squash, spiralized
• 1 zuchinni, spiralized
• 1 butternut squash, spiralized
• 1 medium sweet potato, peeled and cubed
• 2 32 oz cartons bone broth or chicken broth (homemade or store bought)
• 1 tsp salt (more to taste)
• 1 tsp pepper
• 1 tsp thyme
• 1 tsp tumeric
• 1 tsp oregano
• 1/2 package fresh spinach

Instructions

1. Heat olive oil over medium high heat in a cast iron soup pot or large pot. Add mirepoix and garlic and saute for 2-3 minutes until garlic is fragrant and onions start to become translucent.
2. Add cubed sweet potato and stir to combine. Add herbs and salt and pepper.
3. Add broth and bring to a boil. Once boiling, set heat to low and let the soup simmer for 20-30 minutes.
4. Add zoodles, cook for an additional 5 minutes.
5. Add spinach last (it wilts very fast and you don’t want it to overcook). Stir for 1-2 minutes. Enjoy!

13. Roasted Turmeric Cauliflower Soup

Healthy Roasted Turmeric Cauliflower Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘4’]

Roast fresh cauliflower florets in the oven and turn them into delicious creamy roasted turmeric cauliflower soup. Perfect golden healthy soup to get the warmth during winter time.

Ingredients

• 1 large cauliflower head (cut into 1-2″ florets)
• 2 medium white potatoes (cut into 1-2″ pieces)
• 4 garlic cloves
• 1 tbsp olive oil divided
• 1 tsp turmeric
• 1/4 tsp red chili flakes
• salt and pepper
• 1 tbsp lemon juice
• 4 cup water (or water + vegetable or chicken stock)

Instructions

1. Preheat oven to 400 F.
2. On a baking tray spread cauliflower florets, potatoes, and garlic cloves. Drizzle around 1/2 tbsp oil and sprinkle some salt and pepper. Give them a quick mix.
3. Then cook them in preheated oven for about 15 min. Using spatula stir the florets and potatoes and cook for another 10-15 min or until well done.
4. Once roasting is done allow it to cool down for some time.
5. Transfer everything to the blender. Add 2 cups of water and blend the florets until it forms a puree.
6. Heat remaining oil in a medium pot on low heat. Add turmeric and red chili flakes and cook for a few seconds.
7. Add the roasted cauliflower puree, some more water or vegetable stock and bring mixture to a boil. Then add lemon juice and more salt and pepper if necessary.
8. Cook the cauliflower soup on low heat for about 5 min and serve warm.

14. Purple Sweet Potato Soup

Purple Sweet Potato Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.0 kg (about 2.2 lb) purple sweet potatoes, peeled and cut into 1-inch cubes (about 4 medium tubers)
• 1 medium yellow onion, roughly chopped (about 1 cup)
• 2 cloves garlic, minced
• 1 tbsp (15 ml) olive oil or neutral cooking oil
• 4 cups (960 ml) vegetable broth or water
• 1 cup (240 ml) canned light coconut milk (optional for creaminess)
• 1 tsp (5 g) grated fresh ginger (or 1/4 tsp ground ginger)
• 1 tsp (6 g) kosher salt, plus more to taste
• 1/2 tsp (1 g) freshly ground black pepper
• 1 tbsp (15 ml) lemon juice or rice vinegar, to brighten
• 2 tbsp chopped fresh chives or green onion, for garnish (optional)
• 2 tbsp toasted pumpkin seeds or sesame seeds, for garnish (optional)

Instructions

1. 1. Prepare ingredients: peel and cube the purple sweet potatoes, chop the onion, mince the garlic, and grate the ginger if using. Measure the broth and coconut milk.
2. 2. Heat the oil in a large soup pot over medium heat. Add the chopped onion and cook, stirring occasionally, until the onion is softened and translucent, about 5–7 minutes.
3. 3. Add the minced garlic and grated ginger to the pot and cook for 30–60 seconds, until fragrant. Be careful not to burn the garlic.
4. 4. Add the cubed purple sweet potatoes to the pot and stir to coat with the aromatics. Cook 2–3 minutes, stirring occasionally.
5. 5. Pour in the vegetable broth (or water) so the potatoes are just covered. Bring the mixture to a gentle boil, then reduce the heat to a simmer. Cover and cook until the sweet potatoes are tender when pierced with a fork, about 15–20 minutes.
6. 6. Once the potatoes are tender, remove the pot from the heat. Use an immersion blender to purée the soup until smooth and creamy. Alternatively, transfer the soup in batches to a blender, purée until smooth, and return to the pot. Take care with hot liquids.
7. 7. Stir in the coconut milk (if using) and return the pot to low heat. Gently warm the soup for 2–3 minutes — do not boil. Taste and season with the salt and pepper. Add the lemon juice or rice vinegar and adjust seasoning as needed.
8. 8. Serve the soup hot, divided into 4 bowls. Garnish each bowl with chopped chives or green onion and a sprinkle of toasted pumpkin or sesame seeds, if desired.

15. Lentil and Turmeric Soup

Lentil and Turmeric Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT50M · Total: PT60M · Yield: [‘6’, ‘6 to 8 servings’]

Easy to make in one pot, this vegan soup is hearty, filling and loaded with goodness. This lentil and turmeric soup is made with coconut milk for a creamy texture and sweet flavor.

Ingredients

• 1 tablespoon oil
• 2 onions (finely diced)
• 1 red bell pepper (finely diced)
• 4 garlic cloves (minced)
• 1 red chili (finely chopped)
• 1 inch fresh ginger (minced)
• 1 tablespoon turmeric
• 1 teaspoon ground coriander seeds
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon paprika
• 2 cups dried green lentils ((190g))
• 2 cans coconut milk or cream ((2 x 13.5oz cans / 2 x 400ml cans))
• 4 cups vegetable stock ((950ml))
• 1 tablespoon soy sauce
• juice of 1 lime
• ½ cup fresh cilantro (finely chopped (8g))

Instructions

1. Chop your veggies and get your ingredients ready before making the soup, so everything is ready to hand.
2. Heat the oil in a large pot on a medium high heat.
3. Add the diced onion and pepper and cook until the onion is translucent.
4. Add in the garlic, chili and ginger and cook for a minute til fragrant.
5. Add the seasonings to the pot (turmeric, coriander, salt, pepper and paprika) and the lentils. Stir to combine.
6. Add in the coconut milk, stock, soy sauce and lime juice and stir to combine.
7. Bring the soup to a simmer, and let simmer for around 40 minutes until the lentils are cooked through. I found that 4 cups of stock created the perfect consistency for me, but you can add more during the cooking process if the water is evaporating too quickly.
8. Stir in the fresh cilantro and serve.

16. Roasted Carrot Lentil Soup with Chesnuts and Chili Oil

Roasted carrot lentil soup with chestnuts and chili oil is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT4M · Cook: PT25M · Total: PT29M · Yield: [‘6’, ‘6 (Yield: 3 quarts)’]

This is your easy vegan bowl of comfort: Roasted Carrot Lentil Soup. A velvety blend of carrots, ginger, onions, garlic and celery, roasted to caramelized perfection. Mild and fragrant spices like cumin, coriander, and turmeric add just the right complexity, while split red lentils contribute a protein-rich creamy smoothness without the need for dairy. Topped with coconut milk, chili oil, and roasted chestnuts, this soup is gonna revolutionize your Thanksgiving menu!

Ingredients

• 4 teaspoons extra virgin olive oil
• 1 cup onion (diced)
• 2 stalks celery (diced)
• 1 ½ lb. Carrots (thinly sliced)
• 4 cloves garlic (peeled)
• 1 inch ginger (2.5 cm., sliced)
• 1 teaspoon smoked paprika
• 2 teaspoons extra virgin olive oil
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• ½ teaspoon turmeric
• ½ teaspoon crushed red pepper flakes (optional)
• 1 ¼ cups split red lentils
• 6 cups unsalted vegetable stock (or water)
• 4 teaspoons maple syrup
• 1 cup coconut milk (full-fat)
• ¾ teaspoon salt (or to taste)
• Coconut milk (or unsweetened plant-based yogurt)
• Chili oil
• ⅓ cup roasted chestnuts (sliced)
• ground black pepper
• Cilantro leaves

Instructions

1. Preheat the oven to 400°F (205°C).
2. In a mixing bowl, combine olive oil, diced onion, celery, sliced carrots, whole peeled garlic cloves, slices of ginger, and paprika.
3. Spread the seasoned vegetables out onto a parchment paper lined baking pan and roast for 30 minutes until they are tender.
4. In a medium pot, heat extra virgin olive oil over medium-high heat. After 90 seconds, when the oil is hot, add cumin seeds, coriander seeds, turmeric and crushed red pepper flakes.
5. After 60 seconds, when the spices have become fragrant, stir in split red lentils, unsalted vegetable stock or water, and maple syrup.
6. Place a lid on the pot and cook for 20 minutes over medium heat until the lentils are tender.
7. Add the roasted vegetables, full-fat coconut milk and salt to taste.
8. Blend the contents of the pot either in a blender in batches, or using an immersion blender until completely smooth.
9. Serve the soup hot, garnished with a drizzle of coconut milk or unsweetened plant-based yogurt. Finish with a swirl of chili oil for a kick, sliced roasted chestnuts, and fresh cilantro leaves.

17. Healthy Harvest Vegetable Soup

Harvest Vegetable Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT40M · Total: PT50M · Yield: [‘6’]

This homemade healthy Harvest Vegetable Soup is vegan and gluten free! It’s made with beans and veggies like carrots, turnips, and kale.

Ingredients

• 6 cloves garlic
• 1 onion (any color)
• 3-4 stalks celery
• 2 Tbsp. olive oil
• 4-5 large carrots
• 2 turnips (or 3-4 parsnips or 1 rutabaga)
• 2-3 packed cups kale (or leafy greens of choice)
• 4 cups vegetable broth
• 1 14.5 oz. can diced tomatoes
• 1 15 oz. can cannellini beans (drained)
• 1 tsp. Italian seasoning
• 1/4 tsp. crushed red pepper flakes
• 1 tsp. kosher salt (split)
• 1/2 tsp. pepper

Instructions

1. Mince 6 cloves garlic and 1 onion (any color). Finely chop 3-4 stalks of celery.
2. Thoroughly wash and scrub 4-5 large carrots and 2 turnips (or root vegetables of choice). Peel the root vegetables to get rid of any food-grade wax. Peel the carrots if desired.
3. Chop the carrots and turnips, making sure that they are all relatively the same size to ensure that they cook evenly.
4. Roughly chop 2-3 packed cups of kale (or hearty greens of choice).
5. Place a large cast iron Dutch oven or heavy-bottomed soup pot on the stove top and heat to medium-high. Once heated, add 2 Tbsp. olive oil to the pot.
6. After the oil has heated, add the minced garlic, onions, and celery to the pot. Sauté for 5-6 minutes, stirring often.
7. Add the diced carrots and turnips to the Dutch oven, along with ½ tsp. each kosher salt and pepper. Sauté for 7-8 minutes, stirring often.
8. Add 4 cups of vegetable broth to the Dutch oven and 1 14.5 oz. can diced tomatoes (along with the juices).
9. Bring the soup to a boil. Once boiling, reduce to a low boil, cover, and cook for 15 minutes.
10. After cooking for 15 minutes on a low boil, remove the cover and add 1 14.5 oz. can of drained cannellini beans (or canned beans of choice), along with 1 tsp. Italian seasoning, ¼ tsp. crushed red pepper flakes, ½ tsp. of kosher salt, and 2-3 packed cups of chopped kale (or hearty greens of choice).
11. Stir these ingredients together, cover the pot once again, and cook on a low boil for another 15 minutes, or until the veggies are tender, but not mushy and the kale has wilted.The soup may be cooked for another 5 minutes if needed. The carrots and turnips should be easily pierced with a fork when finished.
12. To Serve: Garnish with fresh herbs or Parmesan or Romano cheese (optional).

18. Celery and Carrot Soup

Easy Celery and Carrot Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘6’, ‘6 bowls’]

This Celery and Carrot soup is a light, delicious vegan meal great for dinner. It’s low calorie, gluten-free, dairy-free, vegan and light.

Ingredients

• 2 tbsp olive oil
• 1 small onion (diced)
• 4 medium carrots (peeled and diced)
• 4 stalks of celery (diced)
• 4 cloves garlic (minced)
• 1 tsp dried oregano
• 2 cups vegetable broth
• 6 cups water
• salt and black pepper to taste

Instructions

1. In a large pot, heat olive oil on medium-high heat and add onion. Saute for around 5 minutes until the onions are tender.
2. Add the carrots and celery. Saute for another 5 minutes.
3. Add garlic and dried oregano. Cook for 30 seconds.
4. Add vegetable broth, water, salt, and black pepper. Bring to boil, then reduce to simmer and cook for 15 minutes until veggies are tender.
5. Serve hot in a bowl.

19. Carrot Parsnip Ginger Soup

Carrot Parsnip Ginger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘4’, ‘4 servings’]

This carrot parsnip and ginger soup is healthy comfort food at its best! With fresh vegetables and warming spices, it’s a hearty vegan soup perfect for lunch during the colder weather.

Ingredients

• 1 tbsp olive oil
• 1/2 onion (diced)
• 1 celery stick (diced)
• 2 garlic cloves (minced or finely diced)
• 1/2 tsp turmeric
• 1/4 tsp ground ginger
• 1/4 tsp cardamom powder
• 1/4 tsp sweet paprika*
• 1 bay leaf
• 5 large parsnips (peeled, diced)
• 1 large carrot (peeled, diced)
• 1-2 cm fresh ginger root (skin removed, diced)
• 3 cups vegetable stock
• 1/2 cup coconut milk
• pinch salt
• pinch black pepper

Instructions

1. Peel and dice the parsnips and carrot. Dice the onion and celery, and mince or finely dice the garlic cloves.
2. Fry the onion, celery, bay leaf and dried spices in olive oil in a large pot on a low to medium heat for 4-5 minutes or until the onion has softened. Add in the garlic, and fry for 2 minutes.
3. Tip in the parsnip, carrot and fresh ginger root. Stir to combine and cook on a low to medium for 6-7 minutes. Add a splash of water if they are starting to stick.
4. Pour in the vegetable stock and bring to a boil.
5. Reduce the heat to low and pour in the coconut milk. Cook for 15-20 minutes or until the parsnip is fork tender.
6. Remove the bay leaf. Blend with an immersion blender or in batches in a food processor to a thick soup. Season with salt and black pepper and ladle into your serving bowls.

20. Tofu Miso Soup

Amazing Tofu Miso Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘6’]

This is the easier recipe for making an Amazing Tofu Miso Soup. This soup is low in calories and can be made vegetarian as well.

Ingredients

• Dashi Granules– 3 teaspoons. Dashi granules do contain fish flakes. You can find vegan dashi here.
• Water- 6 cups.
• Miso Paste– 1/4 cup . You can find lower sodium versions of miso paste here.
• Tofu- 1 eight ounce packed cut into 1/2″cubes. Use silken tofu which can be firm or soft. To prepare your tofu
• Green Onions- 1/4 cup diced. That is about two to three average sized green onions.
• Optional- 1/2 cup of kale (spinach, wakame, or even prepackaged dried seaweed.)

Instructions

1. In a medium saucepan (3-4 quart) on medium to high heat, bring the dashi and the water to a boil and then reduce it to a simmer.
2. Use a ladle to remove about a half cup of the broth and transfer it to a small bowl or a glass measuring cup. Use a whisk or a fork to blend in the miso paste.
3. Next, turn the heat down to low. Add the contents from the cup or bowl from the last step as well a the tofu and any optional ingredients. Allow this to sit for 2-3 minutes and then serve with the diced green onions.

21. Russian Fish Soup

Ukha (Russian Fish Soup) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT135M · Yield: [‘6’]

Ukha is a traditional Russian clear, brothy soup full of fish and vegetables.

Ingredients

• 1 Seabream fish (whole, gutted and scaled)
• 1 Salmon filet (or trout filet)
• 4 Large Potatoes (peeled and then roughly chopped, except for 1 potato you can leave whole)
• 1 Large Yellow Onion (cut in half, finely dice one half and leave the other half whole)
• 4 Medium Carrots (peeled, leave two carrots whole and roughly chop the other two.)
• 1 Bunch Fresh parsley (finely diced and divided into two piles.)
• 2 Stalks Fresh lovage (including leaves) (optional, left whole with leaves intact)
• 4 Ribs Celery (including leaves)
• 4 tablespoons Olive oil
• Salt & Pepper (to taste)
• 1 Bay leaf

Instructions For The Fish Stock

1. Bring 4 litres of water to boil in a large, heavy bottomed stock pot that has a lid.
2. As the water gets to a boil, prep the vegetables as in the notes above.
3. Take the following vegetables: 1/2 onion (whole), 2 carrots (whole), 1/2 of the chopped parsley, all of the lovage (if using), 2 stalks celery (whole), and the bay leaf.
4. Add the vegetables to the boiling water and then immidietly reduce the temperature to the lowest setting. C
5. Cover the pot and allow the vegetables to simmer for 45 minutes.
6. Add the fish and continue to simmer on low for another 20 minutes, covered.
7. Remove the fish from the water and set it aside to cool in a bowl. Once cooled, shred the meat and discard any bones and skin.
8. The vegetables are spent. They may be composted or fed to your chickens or other animals.
9. Strain the stock and set it aside.

For The Simple Fish & Vegetable soup:

1. In the same pot, saute the remaining onions and carrots in some olive oil until browned and soft.
2. Add all the diced potatoes, the whole potato, and half of the remaining fresh parsley.
3. Add the fish broth you reserved.
4. Let the soup simmer on low heat for 25-30 minutes, covered, or until the potatoes are tender and the whole potato you put in is cooked.
5. Remove the potato along with some broth into a bowl and use an immersion blender to blend it until smooth.
6. Add this mixture back to the soup and stir.This step is optional. It thickens the soup while still leaving behind potato chunks.You can also just break up the potato with a wooden spoon into more chunks instead.
7. Simmer until vegetables are soft.
8. Add salt and pepper to taste, tasting the soup as it cooks.
9. Turn off the heat and then add in the chopped fish meat, half a lemon cut into quarters, and the remaining olive oil.
10. Allow to stand for 5 minutes, and then garnish generously with the remaining parsley.
11. Serve with crusty sourdough bread, generously buttered or spread with sour cream for a fantastic lunch. Or serve as a starter soup course for dinner.

22. Cream of Beetroot Soup

Nourishing Cream of Beetroot Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’]

This nourishing Cream of Beetroot Soup is a cozy and comforting lunch or dinner. With ginger root and a delicious blend of herbs, it’s full of flavour and healing nutrients.

Ingredients

• 2 – 3 Beets (about 3 cups chopped)
• I /2 Cooking Onion
• 1 – 2 Garlic Cloves
• 1 inch Ginger Root (about 1 tsp chopped)
• 2 cups Milk
• 4 cups Vegetable Broth
• 1/4 tsp Turmeric Powder
• 1/4 tsp Ground Coriander
• 1/4 tsp Cardamom
• 1/4 tsp Nutmeg
• 1/4 cup Hemp Hearts (Optional)
• 1 tbsp Freshly Squeezed Lemon Juice
• 1 tbsp Extra Virgin Olive Oil (or Pure Avocado Oil)
• 1/2 tsp Himalayan Salt (or to taste)
• Pepper (to taste)

Instructions

1. Remove the beet greens if attached. Then, peel the beetroot and ginger. Chop the beetroot into 1-inch cubes. Then, slice the ginger, mince the garlic and chop the onion.
2. Lightly coat the bottom of the pot with extra virgin olive oil. Turn the heat to medium-low. Add the minced garlic and chopped onion. Sauté until the garlic and onion become fragrant.
3. Add the chopped beets, ginger and spices, except salt and pepper. Continue to sauté for another minute. Then, pour in the vegetable broth. Turn the heat up and bring to boil.Once it comes to a rolling boil, turn the heat back down to medium-low and continue to simmer for about 15 minutes or until the beets are tender enough to poke a fork through.
4. Once the beets are tender, remove the pot from the heat. Stir in the milk, salt, lemon juice and hemp hearts. Then, let the soup stand for a few minutes to cool down before blending.You can use an immersion blender to blend it while hot. However, the texture may not come out as smooth and creamy.If using a blender jug, you can split the soup into two batches for an easier blend and to avoid over-filling.
5. Once your beetroot soup is nice and smooth, heat over medium-low until it begins to steam or reaches your desired temperature.

23. Detox Soup

Healthy Detox Soup (Easy Recipe) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT14M · Cook: PT36M · Total: PT50M · Yield: [‘6’, ‘6 servings’]

This easy, healthy soup recipe is my best detox soup! It’s comforting, flavorful, low carb, and loaded with nutritious veggies and chicken.

Ingredients

• 2 tbsp Olive oil
• 1 medium Onion ((diced))
• 3 cloves Garlic ((minced))
• 1 tsp Fresh ginger ((minced))
• 1/2 cup Bell peppers ((diced))
• 1 tsp Italian seasoning ((optional))
• 1/4 tsp Red pepper flakes ((optional))
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1 lb Boneless skinless chicken breasts
• 6 cups Chicken broth, reduced sodium
• 1 cup Broccoli ((cut into florets))
• 1 cup Cauliflower ((cut into florets))
• 2 tbsp Lemon juice

Instructions

1. Heat the olive oil in a Dutch oven over medium heat. Add the onion, garlic, and ginger. Saute for 3-4 minutes, until the garlic is fragrant and the onions are translucent.
2. Add the bell peppers, Italian seasoning, red pepper flakes, sea salt, and black pepper. Cook for 3 more minutes.
3. Add the chicken breasts and chicken broth. Simmer for 20 minutes.
4. Remove the chicken from the pot and shred using two forks. Add the shredded chicken back to the pot.
5. Add the broccoli and cauliflower florets. Simmer for 5-10 more minutes, until the cauliflower and broccoli are tender.
6. Remove from heat. Stir in the lemon juice. Adjust salt and pepper to taste if needed.

24. Healing Chicken Soup

Healing Chicken Soup Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT180M · Total: PT210M · Yield: [‘6’, ‘6 people’]

Boost your immune system with this Healing Chicken Soup! Made with a feel-good homemade chicken stock and adaptogens, your body will be ready to take on flu season after just 1 bowl.

Ingredients

• 1 whole roasted chicken* (fresh or leftover)
• 1 white onion, (quartered)
• 4 cloves, garlic (whole)
• 4 stalks, celery (chunks)
• 8 carrots** ((see notes))
• 1 cup shiitake mushrooms (halved )
• 4 ginger, (thick slices about 1 inch each)
• 2 turmeric roots, (sliced)
• 4 bay leaves
• 5 astragalus roots, (sliced)
• 1 tbsp peppercorn
• 1/2 tbsp Himalayan salt
• 1 bunch dried or fresh rosemary or thyme
• handful fresh parsley
• water
• 1 whole lemon

Instructions

1. Add chicken to a large stock pot. Fill about 3/4 of the pot with filtered water. Bring to a boil
2. Start to add in all the veggies and seasonings, except for the 5 carrots we are reserving for later. Use the peel of the reserved carrots as well as any vegetable scraps you might have in hand. Since all these vegetables will be later on removed from the stock, don’t worry about what they look like. Our goal is to build a delicious and healing homemade chicken stock.
3. Simmer on medium-low heat for 2-3 hours.
4. Transfer chicken to a plate and pick through to remove bones, skins, and unwanted parts. Separate the meat from these unwanted parts as best as you can. The goal is to end up with a decent amount of clean chicken meat to be added back into the soup. Reserve meat.
5. Using a slotted spoon remove all the vegetables. Once the solids are mostly removed pass the remaining broth through a sieve to collect all remaining solids.
6. Transfer clean broth back to the pot and bring back to a simmer. Add the clean chicken meat and carrot slices. Cover and simmer for about 15 minutes or until the carrots are cooked.
7. When done, add in fresh parsley and juice from lemon. Stir and serve.

25. Golden Glow Soup

Golden Glow Soup Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Yield: [‘8’]

Golden Glow soup, packed with nourishing bone broth, sweet potatoes, carrots, ginger, turmeric, lemon, and kale. Rice and chicken thighs round it up to a hearty and satisfying meal.

Ingredients

• 4 Chicken Thighs (skin on or off, bone in or boneless.)
• 2 Large Carrots (roughly chopped)
• 2 Large Onions (roughly chopped)
• 2 Stalks Celery (roughly chopped)
• 3 Large Sweet Potatoes (roughly chopped)
• 2 Large Sweet Peppers (yellow, orange, or red)
• 1.5 Quarts Bone broth or Stock (chicken, beef, or vegetable)
• 4 Cloves Garlic (minced)
• 3 Cups Kale (or spinach) (shredded into ribbons, packed)
• 1 Lemon (or lime) (juiced and zested)
• 2 teaspoons turmeric (or 1 fresh root)
• 1 2 inch piece of fresh ginger (finely chopped)
• 2 Cups Basmati Rice
• 2 tablespoons Olive Oil (or lard — or fat/oil of choice)
• 2 tablespoons Parsley (optional, minced)
• 1/2 teaspoons Black Pepper
• 1 teaspoon Salt

Instructions

1. Pat chicken thighs dry and salt and pepper them. In a large stock pot on medium heat, brown the chicken evenly on both sides in some fat. Do not crowd the chicken, or it will steam and not brown. Set aside.
2. As the chicken is browning, take the basmati rice and let it soak in a bowl of cold water. Set aside and move on with your recipe. Soaking basmati rice in cool water for 20 minutes and then thoroughly rinsing it is best.
3. In the same pot that the chicken was browned in, on medium-low heat, add onion, celery, peppers, and carrot in the remaining fat, adding more fat/oil as necessary, scraping up any brown bits of fond that form in the pot.
4. Let the vegetables cook until soft and light golden brown. Do not let them burn. If they start to stick, add a splash of water or stock and scrape up the fond that forms on the bottom — it is full of flavor.
5. Add the garlic, ginger, and turmeric and stir until fragrant (about 60 seconds).
6. Add the sweet potato, the bone broth/stock, and the browned chicken thighs. Add the salt and pepper.
7. Cover and simmer on low for 30 minutes. As the covered soup simmers, cook the rice that has been soaking. See the basmati rice cooking instructions below the soup instructions.
8. After 30 minutes of simmering, uncover the soup and remove the chicken thighs. Set them aside and shred them as you please into small, bite-sized chunks.
9. Blend the remaining soup liquid with an immersion blender until it is smooth and creamy. Taste for salt and pepper and adjust.
10. Add the shredded chicken back into the pot.
11. Add the finely shredded kale, lemon juice, and lemon zest. Stir and simmer on low for another two minutes. The kale will turn bright green. Taste for salt and pepper again, and adjust as needed.
12. Add cooked rice into bowls and then ladle the soup on top of the rice.Garnish with fresh parsley and a drizzle of olive oil, and serve immediately with rustic crusty bread or just on its own.A big dollop of sour cream is also lovely to add to each individual bowl right before serving.

Cooking Basmati Rice

1. Drain the soaked basmati rice into a colander and then rinse it thoroughly under cool running water until the water runs clear.
2. Add the basmati rice and 4 cups of cold water to a medium pot with a lid. Turn the heat to high.
3. Once the water starts to boil, immediately lower it to the lowest setting and cover the pot.
4. Set a timer to 18 minutes. After the 18 minutes are done, turn the heat off and set the pot of rice aside.
5. Leave the rice COVERED for a minimum of 10 minutes or until you are ready to use it in the soup, as it needs to finish absorbing all the water once removed from the heat.
6. When you open the pot of rice, fluff the rice with a fork.

26. Cashew Carrot Ginger Soup

Cashew Carrot Ginger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘8’, ‘8 servings’]

This thick & creamy cashew carrot ginger soup is an easy-to-make instant pot soup recipe. Vegan & Gluten-free.

Ingredients

• 1 tbsp canola oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 3 tsp fresh ginger, minced
• 4 cups carrots, peeled & chopped into small pieces
• 1 (400ml) can coconut milk
• 4 cups vegetable broth
• 3 tbsp Thai red curry paste
• ½ cup cashews, finely chopped
• ⅓ cup maple syrup
• Salt and pepper to taste
• 1 tsp cilantro, minced (optional)

Instructions

1. Turn on the “sauté” setting on the instant pot. Add 1 tbsp of canola oil. Then add the onion and a generous pinch of salt. Sauté for 2 to 3 minutes until translucent and soft.
2. Add in the garlic and ginger, and sauté for another 1 to 2 minutes until fragrant.
3. Add the carrots and sauté for another minute.
4. Turn off the “sauté” setting and add the coconut milk, vegetable broth, Thai red curry paste, cashews and maple syrup.
5. Close the instant pot lid and cook on “high” for 30 minutes, or choose the “soup” option if your model has it.
6. Once done, quick release the pressure valve. Transfer the soup to a blender and blend until smooth.
7. Add salt and pepper to taste. Garnish with fresh cilantro (optional), additional crushed cashews (optional) and enjoy!

27. Sweet Potato Lentil Soup

Creamy Sweet Potato Lentil Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Yield: [‘4’, ‘4 servings’]

Gluten free, vegan sweet potato and lentil soup is a healthy and tasty meal that will satisfy both your hunger and your tastebuds. Sweet potato and lentil soup comes out creamy, savory, and decadent thanks to ingredients that not only taste amazing, but are nourishing for your body as well.

Ingredients

• 2-3 medium-sized sweet potatoes (peeled and diced)
• 1 yellow onion (cut into wedges)
• 4 cloves garlic (unpeeled)
• 2 tablespoons olive oil
• 1/2 teaspoon coriander
• 1/4 teaspoon cinnamon
• 1/4 teaspoon paprika
• 1/4 teaspoon cumin
• one 14 oz can coconut milk (2 tablespoons reserved for garnishing)
• 3-4 cups vegetable broth/water (depending on how thick you want the soup to be)
• ½ cup red lentils
• Salt and pepper to taste
• Micro greens to garnish
• Crusty bread to serve (optional)

Instructions

1. Preheat the oven to 200 °C or 400 °F. Place the sweet potatoes, onion and unpeeled garlic cloves, smashed with a back of a knife, on a baking tray with the olive oil, cinnamon, paprika, cumin and dried coriander. Mix well and bake in oven for about 15 minutes, until golden brown.
2. In the meantime, boil red lentils in a medium saucepan. Bring them to a boil, cover and cook for about 15 minutes or use the instructions on the package.
3. Transfer the roasted vegetables to a bowl of a food processor, add coconut milk, vegetable broth or water and blend until smooth.
4. Transfer to a pot, add lentils and let it cook through over medium heat for about 5 more minutes. Season with salt and black pepper to taste. Garnish with coconut milk/yogurt and micro greens. Serve with crusty bread (optional). Enjoy!

28. Turmeric Vegetable Soup

Turmeric Vegetable Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT45M · Total: PT75M · Yield: [‘4’]

A delightful, light turmeric vegetable soup with chickpeas and noodles, perfect for a quick weeknight dinner.

Ingredients

• Vegetable broth (Note 1:)
• 1,5 liter/ 6 1/3 cups water
• 3 garlic cloves
• 1 thin leek
• 2 carrots
• 3-4 celery stalks
• 4 cloves
• 5 bay leaves
• 10 peppercorns
• 1 tablespoon coconut oil
• fine sea salt to taste
• Noodle soup:
• 1 tablespoon coconut oil
• 1 onion
• 2 garlic cloves
• 1 tablespoon freshly grated ginger
• 1 organic lime
• ½ teaspoon cumin
• ½ teaspoon coriander
• ¾ teaspoon turmeric
• a few gratings of nutmeg (Note 2)
• ½ teaspoon brown mustard seeds
• the strained vegetable broth
• 200 g/ 7 oz/ about 3 cups cauliflower florets
• 200 g/ 7 oz/ about 2 cups broccoli florets
• 200 g/ 7 oz/ scant 1 cup cooked chickpeas
• 1 teaspoon maple or agave syrup or honey (if not vegan)
• 200 g/ 7 oz somen noodles or other noodles of choice
• chili
• scallions
• parsley
• fine sea salt and freshly ground black pepper

Instructions Vegetable broth:

1. Place the water, roughly chopped vegetables, and spices used into a large pot and bring to a boil. Turn the heat down and simmer gently for 30 minutes. Strain and reserve the broth and the carrots.

Soup:

1. Chop the onion and the garlic, set aside separated. Grate the ginger and the lime zest. Juice the lime. Set aside.
2. Melt the coconut oil in a soup pot. Cook the onion until translucent.
3. Add the garlic, ginger, and lime zest and stir for 1 or 2 minutes.
4. Add the cumin, coriander, mustard seeds, turmeric, and nutmeg (or turmeric paste) and stir continuously for 1 or 2 minutes.
5. Add the vegetable broth and 2 teaspoons of the lime juice. Bring to a boil.
6. Add the cauliflower florets, bring to a boil again and cook for 5 minutes.
7. Add the broccoli and cooked chickpeas, bring to a boil again and cook for another 3 minutes or until the cauliflower and broccoli are cooked to your liking. Add the reserved cooked and sliced carrots to the soup.
8. Add salt and pepper to taste and adjust the taste with maple syrup/ agave syrup/ honey and more lime juice.
9. Cook the noodles in another pot. Drain well and add them to the soup just before serving.
10. Top with finely sliced red chili, scallions, and chopped parsley. Sprinkle with some more black pepper.

29. Carrot Ginger Soup

Vegan Carrot Ginger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT-497087H43S · Cook: PT-497087H43S · Total: PT-497087H43S · Yield: [‘6’, ‘Serves 6’]

Creamy pureed vegan carrot soup made with apples, ginger, coconut milk, balsamic vinegar and maple syrup.

Ingredients

• 2 tablespoons oil
• ½ medium yellow onion, peeled and diced
• 8 medium carrots, peeled and sliced (about 5 cups)
• 1 medium apple, cubed, skins on (about 1 cup)
• 2-inch piece fresh ginger, peeled and minced
• 1 ½ teaspoons coarse salt
• 1 teaspoon ground nutmeg
• ¼ teaspoon ground black pepper
• ¼ teaspoon cayenne pepper
• 3 cups unsalted vegetable stock
• ½ cup full fat canned coconut milk
• 1 ½ tablespoons balsamic vinegar
• 3 tablespoons maple syrup

Instructions

1. Heat the oil to medium in a stock pot or Dutch oven. Add the onion and sauté 4-5 minutes. Stir in the carrots and apple and sauté another 2-3 minutes. Stir in the ginger, salt, nutmeg, black pepper and cayenne.
2. Add the stock and bring to a simmer for about 15-20 minutes, stirring occasionally, until vegetables are very soft. Use an immersion blender to puree soup until very smooth. Stir in the coconut milk, balsamic vinegar and maple syrup. Taste and adjust seasoning, if necessary.

30. Cauliflower Lentil Soup

Cauliflower Lentil Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘6’]

This vegan Cauliflower Lentil Soup is healthy and easy to make! It’s made in one pot with red lentils, spinach, curry powder and coconut milk.

Ingredients

• 3 Tbsp. olive oil
• 6 cloves garlic
• 1 onion (any color)
• 5-6 cups cauliflower florets (equals 1 small head cauliflower)
• 1 Tbsp. curry powder
• 1/2 tsp. garam masala
• 1 cup red lentils (also known as split red lentils)
• 5 cups vegetable broth
• 2 Tbsp. tomato paste
• 1 tsp. kosher salt
• 1/2 tsp. pepper
• 8 oz. tomato sauce
• 1/2 cup coconut milk (full fat, unsweetened)
• 2 cups frozen peas
• 2 packed cups spinach (or hearty greens of choice)
• fresh herbs such as cilantro or parsley (for garnish, optional)

Instructions

1. Rinse 1 cup of red lentils under cold water to remove any dirt or impurities.
2. Mince 6 cloves of garlic and 1 onion (any color).
3. Remove any leaves from the head of cauliflower and discard.Cut 1 small head of cauliflower into florets, making sure the florets are relatively the same size to ensure that it cooks evenly (yields 5-6 cups cauliflower florets).
4. Roughly chop 2 packed cups of spinach (or hearty greens of choice such as kale or Swiss chard).
5. Place a cast iron Dutch oven or heavy-bottomed soup pot on the stove top and heat to medium-high. Add 3 Tbsp. olive oil to the Dutch oven.
6. Once the oil is heated, add the minced garlic and onions and sauté for 5-6 minutes, stirring often.
7. Add 1 Tbsp. curry powder and ½ tsp. garam masala to the Dutch oven. Sauté the minced garlic, onions, and spices for 1-2 minutes, stirring often.
8. Add 2 Tbsp. tomato paste to the Dutch oven and sauté for another 1-2 minutes, stirring the tomato paste with a wooden spoon to incorporate.
9. Add the cauliflower florets, along with 1 tsp. kosher salt and ½ tsp. pepper. Sauté for 1-2 minutes and stir until the cauliflower is coated in the tomato paste and spices.
10. Add 1 cup of red lentils and stir until incorporated. Pour 5 cups of vegetable broth to the Dutch oven and stir until combined.
11. Bring the soup to a boil, then reduce to a low boil, cover, and cook for 8 minutes.
12. After 8 minutes, add 8 oz. tomato sauce, ½ cup full-fat coconut milk, 2 cups of frozen peas, and 2 packed cups of chopped spinach. Stir all of the ingredients until completely incorporated.
13. Bring to a boil once again, then reduce to a low boil, cover, and cook for another 5 minutes or so.Cook until the cauliflower is tender, the red lentils slightly mushy, the peas are warmed through, and the spinach wilted.
14. To Serve: Serve over Basmati rice or any variety of rice, or cooked grains of choice (optional). Garnish with fresh herbs such as cilantro or parsley (optional).

31. Roasted Butternut Squash Soup

Roasted Butternut Squash Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Total: PT45M · Yield: [‘4’, ‘4 servings’]

This warming roasted butternut squash soup recipe is creamy, satisfying and easy vegan soup, full of nutrients and flavor.

Ingredients

• 1 butternut squash
• 3 medium-sized carrots
• 1 head garlic
• 2 tablespoons olive oil
• 4 sprigs thyme (+ more to garnish)
• salt and freshly ground black pepper to taste
• 3 cups or 700 ml vegetable broth
• 1/2 teaspoon turmeric
• 1/2 teaspoon smoked paprika
• vegan yogurt, sour cream, coconut milk or roasted garlic sauce, to garnish

Instructions

1. Preheat the oven to 200 °C or 390 °F. Peel, pit and roughly chop butternut squash and chop carrots in similar sized chunks (see the picture). Cut the tip off the garlic head, exposing the ends of the cloves, so that it’s easier for you to peel them later. Transfer the chopped vegetables and the garlic head to a backing dish. Drizzle with olive oil, add thyme sprigs and sprinkle with salt and pepper. Roast for 30 minutes or until golden brown.
2. Transfer to a pot and add warm vegetable broth, turmeric and smoked paprika. Simmer on medium heat for 5-10 minutes.
3. Pulse in a food processor until smooth.
4. Distribute among bowls. Garnish with vegan yogurt, sour cream, coconut milk or roasted garlic sauce,and thyme (optional). Enjoy!

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.