Four Plant-Based Powerfood Soups

Think raw veggies and salads are the only way to get in your veggies? Think again!

Veggies soups, in my opinion, are the easiest way to get in your veggies. Don’t rely on the canned variety though – the nutrition value can be quite minimal with these. I encourage you to get into the kitchen and get making your own!

Veggie soups are liquid salads. They may even be better than salads, as you’re not dealing with sketchy, sugar-laden, store-bought dressings.

In terms of shelf life, soups also win against salads. You don’t have to deal with the wilting, texture-changing issue that happens to salad within a few days. If you’re into meal prepping and batch cooking, you need to be batch cooking these veggie soups and freezing them. This is what I have relied on throughout the winter.

Veggie soups can seriously pack in a superfood punch. You can get so many delicious, nutrient-rich veggies in this way. Take my Sweet Potato and Apple Soup made with American sweet potatoes. You get 275% of your daily Vitamin A needs, along with a significant amount of vitamin E, magnesium and potassium. The soluble fibre in this soup will keep you full for a long time as well.

This soup is only one of the great creations I have made with American sweet potatoes. American sweet potatoes are so versatile – check out my Breakfast Sweet Potato and Kale Fritters as well!

For this post I partnered with the American Sweet Potato Marketing Institute to bring you this fantastic recipe.

Check out this recipe and the rest favourite plant-based power food soups below!

Sweet Potato and Apple Soup

• Servings: 4
• Time: 40 mins
• Print

Ingredients

• 2 tbsp olive oil
• 1 medium yellow onion, chopped
• 3 medium American sweet potatoes
• 3 apples (Granny Smith)
• 3 cups vegetable broth
• 1 tsp ground nutmeg
• top with walnuts

Directions

1. Heat the oil in a large pot over medium heat. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until tender, 6 to 8 minutes.
2. Add the sweet potatoes, chopped apple, broth, nutmeg, and 1½ cups water. Bring to simmer and cook, covered, until the potatoes are tender, 12 to 15 minutes.
3. Working in batches, transfer the mixture to a blender and puree until smooth, adding more water if necessary to reach the desired consistency.
4. Top with walnuts

Lentil and Roasted Tomato Soup

• Servings: 4
• Time: 55 mins
• Print

Ingredients

• 2 tbsp olive oil
• 1 medium yellow onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 tsp ground cumin
• 1 tsp curry powder
• ½ teaspoon dried thyme
• 1 large can (28 ounces) diced tomatoes, drained
• 1 cup brown lentils, picked over and rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• 1 cup chopped fresh collard greens or kale

Directions

1. Warm the olive oil in a pot over medium heat.
2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
3. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
4. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.
5. Remove the pot from heat and serve. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

Cream of Broccoli Soup

• Servings: 4
• Time: 30 mins
• Print

Ingredients

• 1 cup raw cashews, soaked for 1 hour in hot water
• 1/2 cup water
• 1 teaspoon sea salt, divided
• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, peeled and chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 8 cups broccoli florets
• 4-6 cups vegetable broth
• top with parsley

Directions

1. To make the cashew cream, drain the cashews and transfer to a blender. Add 1/2 cup water. Blend until smooth. Transfer cashew cream to a small bowl.
2. Heat olive oil in a large soup pot over medium heat. Add onion and celery and sauté until softened, about 7 minutes. Add 1/2 teaspoon salt, garlic, and sauté another minute longer. Add the broccoli and 5 cups vegetable broth and bring to a simmer. Cook until the broccoli is very tender, about 8 minutes.
3. Let cool a few minutes so that it’s not steaming and very carefully transfer to a blender, working in batches. Add 4 tablespoons of cashew cream. Remove the center of the blender cap and cover the hole with a dish towel. Carefully blend the soup until it’s pureed. Serve straight from the blender or add back to the pot to keep warm.
4. Serve this creamy broccoli soup with more cashew cream.

Roasted Carrot and Cauliflower Soup

• Servings: 4
• Time: 60 mins
• Print

Ingredients

• 2 tbsp olive oil
• 1 large yellow onion (chopped)
• 4 large cloves fresh garlic (minced)
• 2 tsp basil
• 4 cups vegetable broth
• 2 cups water
• 2 pounds carrots (peeled and chopped)
• 1 head cauliflower, chopped
• 1 tbsp white wine vinegar
• sea salt & fresh ground pepper
• chopped fresh Italian parsley (for garnish)

Directions

1. Heat the oil in a large pot over medium heat. Add the chopped onion, and cook, stirring occasionally until golden brown, about 8 minutes.
2. Add the garlic and basil and cook for an additional 2 minutes, stirring frequently. Add broth and water.
3. Cover, increase heat to high and bring to a boil. Add carrots and cauliflower. Reduce heat to medium, cover and simmer until carrots and cauliflower are very tender, about 35 minutes.
4. Remove from heat. Blend soup in a blender until pureed. Remove the center of the blender cap and cover the hole with a dish towel. Carefully blend the soup until it’s pureed.
5. Ladel into bowls and serve with chopped parsley and sea salt & pepper to taste.