9 Cozy and Nourishing Plant-Based Soup and Stew Recipes (2024)

1 tbsp extra-virgin olive oil

2 inches fresh ginger (or galangal), peeled and thinly sliced

1 stalk lemongrass, pounded with a knife and sliced in half lengthwise

2 tbsp Thai red curry paste

14-oz extra-firm tofu, cubed

5 cups low-sodium vegetable broth

1 13.5-oz can light unsweetened coconut milk

2 cups white (button) mushrooms, sliced

1 tbsp fish sauce (optional)

1 lime, juiced

Optional garnishes: fresh cilantro, sliced red chile pepper, lime wedges

1

In a large stockpot over medium heat, add olive oil and shallot. Cook, stirring occasionally, until shallot is lightly browned, 8 to 10 minutes.

2

Add ginger, lemongrass, red curry paste, and tofu. Cook another 1-2 minutes until combined.

3

Add vegetable broth, coconut milk, mushrooms, red bell pepper, broccoli and fish sauce, if using. Bring just to a boil, reduce heat, cover, and simmer until vegetables are tender, about 20 minutes.

4

Remove from heat. Carefully remove and discard lemongrass and stir in lime juice and top with garnishes as desired.

Nutrition Facts

1 tbsp extra-virgin olive oil

1 medium yellow onion, diced

4 cloves garlic, minced

1 tbsp freshly grated ginger

1 jalapeño, finely diced (optional)

1 tbsp tomato paste

1 tsp ground cumin

4 cups low-sodium vegetable broth

1 14.5-oz can diced tomatoes, with juice

1 medium sweet potato, peeled and chopped

½ cup natural (smooth) peanut butter

3 cups kale (or collard greens), roughly chopped

Chopped unsalted peanuts, for garnish

1

In a large stockpot over medium heat, add olive oil and onion. Cook, stirring occasionally, until onions are lightly browned about 8-10 minutes.

2

Add garlic, ginger, jalapeño, if using, tomato paste, cumin, and cook 1 minute more.

3

Stir in vegetable broth, diced tomatoes, sweet potato and peanut butter. Bring to a boil, reduce heat, cover, and simmer until sweet potato is soft, about 30 minutes.

4

Remove from heat. Stir in kale and garnish with peanuts, if desired.

Nutrition Facts

1 head cauliflower, cut into florets

1 large sweet onion, diced

3 tbsp avocado oil, divided

4 cloves garlic, minced

4 cups low-sodium vegetable stock

1 15-oz can reduced-sodium white kidney beans, rinsed and drained

½ tsp kosher salt

¼ tsp freshly ground black pepper

1 lemon, juiced

1

Preheat oven to 400 degrees F. Line a baking sheet with foil.

2

Add cauliflower, onion, and 2 tablespoons avocado oil to the prepared baking sheet and toss until vegetables are well coated. Roast cauliflower and onion until browned and tender, 40 minutes, tossing halfway through. Optional step: Reserve 7 small cauliflower florets for topping if desired.

3

In a large pot over medium heat, add remaining 1 tablespoon of avocado oil, garlic cloves, roasted cauliflower, and onion. Sauté for 2-3 minutes. Add vegetable stock, white beans, salt and black pepper and bring to a boil. Reduce to a simmer and let cook for 20 minutes, stirring occasionally, to allow the flavors to come together.

4

Remove from heat. Stir in lemon juice and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring to a standard blender and blending until smooth.

5

To serve, garnish with reserved cauliflower florets.

Nutrition Facts

2 cups cooked (button) mushrooms, sliced

1 cup cooked brown lentils

¾ cup whole wheat breadcrumbs

½ cup fresh parsley

2 tbsp ground flaxseed meal

1 tbsp Italian seasoning

¼ tsp kosher salt, divided

2 tbsp olive oil, divided

1 large yellow onion, diced

3 ribs celery, diced

2 large carrots, diced

3 cloves garlic, minced

5 cups low-sodium vegetable broth

½ cup dried whole wheat orzo pasta

½ tsp ground turmeric

⅛ tsp freshly ground black pepper

4 cups fresh baby spinach

1

In a food processor, place cooked mushrooms, lentils, breadcrumbs, parsley, flaxseed, Italian seasoning and salt. Pulse until a dough-like mixture comes together, about 1-2 minutes. Let sit for 10 minutes, to allow the flaxseed meal to absorb some of the moisture, before rolling into about 12 (2-inch) meatballs.

2

In a cast iron skillet, on medium heat, add 1 tbsp olive oil and brown meatballs for 7-8 minutes until golden on all sides. Reduce heat to low, cover, and cook 5 minutes. Using tongs, turn meatballs and cook an additional five minutes, until meatballs are dark brown. Remove from heat and set aside.

3

Using an instant pot, select the sauté function and allow the pot to get hot. Add remaining 1 tbsp olive oil, onion, celery, carrots, and garlic and cook, stirring frequently, until onions begin to soften, about 5-7 minutes.

4

Add broth, pasta, turmeric, black pepper, and stir until combined. Cover with lid, making sure the vent is set to seal, and set to cook at high pressure for 10 minutes. Once time has elapsed, let the Instant Pot depressurize naturally for 10 minutes before releasing the rest of the pressure.

(Alternatively: In a large stockpot over medium heat, add 1 tbsp olive oil, onion, carrots, and garlic, and cook, stirring frequently, until onions begin to soften, about 5-7 minutes. Add broth. Cover with a lid, bring to a boil, add pasta, lower and let simmer on low for 12-15 minutes, until carrots and pasta are cooked. Add turmeric and black pepper, cook for another 1-2 minutes.)

5

Stir in spinach and cooked meatballs just before serving.

Nutrition Facts

1 tbsp sesame oil

2 ½ cups cremini mushrooms, sliced

6 cloves garlic, minced

1 tbsp grated fresh ginger

5 cups low-sodium vegetable broth

1 tbsp red miso paste

1 red bell pepper, diced (optional)

10 oz dry whole-wheat udon noodles

Garnishes: soft boiled eggs, sliced scallions, seaweed, sesame seeds

1

In a large stockpot over medium heat, add sesame oil, mushrooms, garlic, and ginger. Cook, stirring frequently, until mushrooms begin to soften, about 5-7 minutes.

2

Add vegetable broth, 2 cups water, miso paste, and red bell pepper, if using, and bring to a simmer. Simmer for 10 minutes, until broth is flavorful and bell pepper is tender.

3

Add noodles and cook until tender, about 5 minutes.

4

Garnish as desired.

Nutrition Facts

3 tbsp extra-virgin olive oil

4 leeks, white and light green parts only, roughly chopped

1 rib celery, diced

3 cloves garlic, minced

2 lb Yukon gold potatoes, skin on, chopped into ½-inch pieces

4 cups low-sodium vegetable broth

1 tsp dried thyme

1 tsp dried rosemary

½ tsp ground coriander

2 bay leaves

1 cup unsweetened plain soy milk

2 tsp kosher salt

½ tsp freshly ground black pepper

1

Place a large stockpot over medium heat and add oil, leeks, celery, and garlic. Cook, stirring frequently, until vegetables are soft and tender, about 10 minutes.

2

Add potatoes, broth, thyme, rosemary, coriander, and bay leaves and bring to a boil. Lower heat, cover, and simmer until potatoes are very soft, about 20 minutes.

3

Remove from heat. Cool slightly, then strain out bay leaves and puree the soup using an immersion or countertop blender.

4

Return mixture to stockpot over medium, addsoy milk, and simmer. Season with salt and pepper and serve.

Nutrition Facts

1 tbsp extra-virgin olive oil

3 bell peppers (any color), diced

1 red onion, diced

4 cloves garlic, minced

1 tbsp dried oregano

2 tbsp ground cumin

¼ tsp ground cayenne pepper

1 28-oz can diced tomatoes

64 oz low-sodium vegetable broth

2 4.5-oz cans diced green chilis

2 15-oz cans reduced-sodium black beans, drained and rinsed

1 15-oz can reduced-sodium corn, drained and rinsed

Optional garnishes: Fresh cilantro, sliced radishes, tortilla strips, avocado, Greek yogurt

1

Place a large stockpot or dutch oven over medium heat. Add olive oil, bell pepper, and red onion. Cook, stirring occasionally, until peppers begin to soften, 5 to 7 minutes.

2

Add garlic, stir, and cook for 1 minute more. Stir in oregano, cumin, and cayenne.

3

Add diced tomatoes, vegetable broth, diced green chilis, black beans, and corn. Bring just to a boil, reduce heat, cover, and simmer until vegetables are tender, 20 to 30 minutes. Garnish as desired.

Nutrition Facts

1 tbsp extra-virgin olive oil

1 medium yellow onion, diced

2 lb carrots, chopped (skin on)

4 cloves garlic, roughly chopped

1 tbsp grated fresh ginger

2 tsp grated fresh turmeric or 1 tsp ground turmeric

6 cups low-sodium vegetable broth

2 tbsp raw apple cider vinegar

¾ tsp kosher salt

¼ tsp freshly ground black pepper

1

In a large stockpot over medium heat, add olive oil, onion, and carrots. Cook, stirring occasionally, until onions are translucent and carrots begin to soften, about 8 to 10 minutes.

2

Add garlic, ginger, and turmeric, and stir to combine. Cook 1 to 2 minutes more.

3

Stir in the broth, vinegar, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer until all ingredients are soft, about 25 to 30 minutes.

4

Remove from heat and use an immersion blender to blend soup until completely smooth. Alternatively, allow soup to cool slightly before carefully transferring it to a standard blender and blending until smooth.

Nutrition Facts

2 tbsp extra-virgin olive oil

2 medium yellow onions, diced

3 medium carrots, chopped (skin on)

5 cloves garlic, minced

2 cups low-sodium vegetable broth

2 28-oz cans diced tomatoes, with juice

⅓ cup sun-dried tomatoes, dry packed

¼ tsp freshly ground black pepper

½ tsp dried basil

Fresh basil, for garnish (optional)

1

Select the saute function and allow the pot to get hot. Add olive oil, onion, and carrots and cook, stirring frequently, until onions begin to soften, about 5 to 7 minutes. Add garlic and cook until fragrant, about 1 minute.

2

Add broth and use a wooden spoon to scrape any browned bits from the bottom of the pot.

3

Add diced tomatoes, sun-dried tomatoes, pepper, and dried basil and stir to combine. Cover with the lid, making sure the vent is set to seal, and set to cook at high pressure for 15 minutes (it will take several minutes to come up to pressure). Once the time has elapsed, let the Instant Pot depressurize naturally for 10 minutes before releasing the rest of the pressure.

4

Use an immersion blender to blend the soup until completely smooth, or cool slightly and carefully transfer to a traditional blender and blend until smooth. To serve, garnish with fresh basil leaves if desired.

Nutrition Facts