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You are here: Home / Recipes / Soups / One-Pot Healthy Plant-Based Soup

One-Pot Healthy Plant-Based Soup

Published on November 16, 2020. Last updated on January 14, 2021 by Gina Marie Leave a Comment

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This Plant-Based Soup is healthy, oil-free, and made in one pot! This makes for an easy, comforting, and fuss-free vegan dinner.

plant based soup in a white bowl with a spoon

No Oil Healthy Vegan Soup!

Here on Vegan With Curves, I don’t shy with using plant-based oils and vegan butter for cooking. But lately, I been experimenting with oil-free cooking and I must say I like it!

I won’t go totally oil-free but this plant-based soup will be the first of many no oil recipes to come!

What to Eat to With Plant-Based Soup

  • Spelt Cornbread
  • Cucumber Chickpea Tomato Salad
  • Tortilla Chips

How to Make Plant-Based Soup

*Please read detailed and printable recipe card below for full ingredients and instructions.

  1. Add broth to a pan and heat it up over medium heat. Sauté your onions, garlic, and celery in broth until translucent, and then add the remaining of your broth. (Photo 1 & 2)
  2. Next add the rest of your vegetables, beans, seasonings, and herbs and simmer for 40 minutes before serving. (Photo 3, 4, 5, & 6)
6 grid step by step phot of making vegetable soup

Substitution, Cook, & Storage Tips

  • Any vegetable or bean will work for this soup. It’s a diverse recipe so if you don’t like kale, you can use spinach instead.
  • This recipe will keep in the refrigerator for 3 to 4 days. It can be frozen for up to 2 months.

How Does this Recipe Help with Vegan Weight Gain

This recipe is low in calories but high in protein with 5 grams per serving. However to bulk it up, serve with some tortilla chips and avocado slices.

How Does this Recipe Help with Vegan Weight Loss

You can make this recipe apart of your vegan weight loss plan by:

  • Eating as is! It’s only 80 calories per serving making it a PERFECT weight loss recipe!
photo of vegetable soup in a pot with a ladle

More Soup Recipes

  • Black-Eyed Pea Soup
  • King Oyster Mushroom Soup
  • Vegan Yellow Split Pea Soup

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One-Pot Healthy Plant-Based Soup

This Plant-Based Soup is healthy, oil-free, and made in one pot! This makes for an easy, comforting, and fuss-free vegan dinner.
5 from 1 vote
Print Pin Rate
Course: Main Course, Soup
Cuisine: Plant Based, Vegan
Keyword: plant based soup
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4 servings
Calories: 80kcal
Author: Gina Marie

Ingredients

  • ¼ cup homemade vegan bone broth (or store-bought broth) note 1
  • ½ large onion, chopped
  • 3 cloves garlic, chopped
  • 2-3 medium celery stalks, chopped
  • 4 cups homemade vegan bone broth (or store-bought broth)
  • 2 canned white beans or 2 cups prepared white beans
  • 1 large large zucchini, chopped
  • 5-6 tomatoes, chopped
  • Kale (as little or as much as you personally desire)
  • 1 ½ tablespoons tarragon
  • 1 ½ tablespoons basil
  • 1 tablespoons oregano
  • 1 teaspoon sea salt
  • 2-3 tablespoons Sea Vegetable Soup Mix (optional) note 2
  • fresh parsley (optional)
US Customary – Metric

Equipment

Dutch Oven or Large Pot

Instructions

  • Place a large pot over medium heat. Add ¼ cup of broth, onion, garlic, and celery to a pot and saute for 2 to 3 minutes.
  • Next, add 4 cups of broth, white beans, zucchini, tomatoes, kale, tarragon, basil, oregano, sea salt, and sea vegetable soup mix (optional) to your pot and mix together. Simmer on low for 35 minutes.
  • Once done, serve garnished with fresh parsley. This is great served with Spelt Cornbread, Cucumber Chickpea Tomato Salad, or tortilla chips. This recipe will keep in the refrigerator for 3 to 4 days. It can be frozen for up to 2 months

Video

Notes

  1. BROTH. This is an oil free recipe which is why it’s sauté’ in broth. But if you are not oil free, you can use your preferred oil instead. 
  2. SEA VEGETABLE SOUP MIX. This mix I got from Atlantic Holdfast Seaweed Company and it is a mix of wakame, sugar kelp, and kombu. You can skip this or replace with any of these seaweeds individually. 

Nutrition

Nutrition Facts
One-Pot Healthy Plant-Based Soup
Amount Per Serving (2 cups)
Calories 80 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 603mg26%
Potassium 686mg20%
Carbohydrates 16g5%
Fiber 4g17%
Sugar 7g8%
Protein 5g10%
Vitamin A 2973IU59%
Vitamin C 50mg61%
Calcium 102mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Be sure to PIN IT on Pinterest, leave a comment below, rate it, and mention @_VeganWithCurves using #veganwithcurves hashtag on Instagram so I can see it!

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© Gina Marie Hoskins. Vegan With Curves. All Rights Reserved. Unless noted otherwise, all images, recipes, & content are copyright protected and registered with the U.S. Copyright Office. My images and written content are NOT to be used without prior permission. Read full Copyright Disclosure.

Filed Under: Main Course, Seasonal Recipes, Soups

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