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  6. 23 Low-Calorie Vegan Soup Recipes to Keep You Warm and Cozy

23 Low-Calorie Vegan Soup Recipes to Keep You Warm and Cozy

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD January 09, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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Bowl of vegan potato leek soup

Make a pot of these comforting vegan soups for the ultimate cozy mood. These soups are packed with nutritious vegetables and legumes including potatoes, butternut squash and lentils. Low-calorie soups like Vegan Potato-Leek Soup and Lemony Lentil Soup with Collards are satisfying and warming.

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Vegan Minestrone Soup

Vegan Minestrone
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Is minestrone soup vegan? It can be, with the right ingredients! This vegan minestrone soup is heavy on the green vegetables (it has peas, zucchini and kale, to name a few!), setting this quick healthy soup recipe apart from the rest. If you miss the tomatoes, feel free to add them to the mix. Last but not least, enjoy the crispy garlic croutons that float on top and soak up the flavorful broth.

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Instant Pot Lentil Soup

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This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.

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Afghan Vegetable & Chickpea Soup (Tarkari)

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Try topping this simple but satisfying vegetable soup with a spoonful of Red Chutney (see Associated Recipes). Recipe adapted from New Arrivals Supper Club chef Naseema Kashefi.

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Egyptian Lentil Soup

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Use red, yellow or even brown lentils to make this iconic and super-simple Middle Eastern soup. Skip green or black lentils, which won't soften enough to puree smoothly. (Recipe adapted from Zooba Restaurant.)

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Vegan Potato-Leek Soup

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This rustic vegan potato-leek soup proves you don't need cream to make a hearty soup. The recipe calls for two types of potato--red potatoes, which hold their shape and add color to the soup, and russet potatoes, which break down slightly when cooked, adding texture and body to the soup. And not only is this comforting soup vegan--it's also gluten-free. Serve with a salad and crusty bread for a healthy dinner.

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Persian-Style Butternut Squash Soup

Persian-Style Butternut Squash Soup
Credit: Lisa Cassell-Arms
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Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.

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Vegan Weight-Loss Lentil Soup

Vegan Weight-Loss Lentil Soup
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This vegan weight-loss lentil soup recipe has the familiar flavors of turmeric, ginger and cumin that pair so well with lentils. Lentils, green beans and spinach give this vegan soup a healthy dose of fiber that helps you feel fuller, longer. Serve this soup with a little extra lemon and cilantro.

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Curried Sweet Potato & Peanut Soup

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In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

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Cabbage Diet Soup

Cabbage Diet Soup
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Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy vegetable soup packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.

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Lemony Lentil Soup with Collards

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You don't need broth for this lentil soup recipe--it's rich thanks to the browned bits in the bottom of the pan that meld into the soup, packing it with flavor. Ground coriander, from the seed of the cilantro plant, has a floral, citrusy flavor that dovetails nicely with the lemon.

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Shiitake & Noodle Hot & Sour Soup

Shiitake & Noodle Hot & Sour Soup
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This vegetarian hot-&-sour-inspired soup is chock-full of tofu and vegetables, plus noodles to make it hearty enough for dinner.

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Vegan Gnocchi Soup

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This Italian-inspired vegetable-packed soup features flavorful herbs, mushrooms, kale and tomatoes. Shelf-stable potato gnocchi are vegan, but if you want to make this soup gluten-free or lower in carbs, try cauliflower gnocchi instead.

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Instant Pot Vegetable Soup

Instant Pot Vegetable Soup
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This easy soup recipe cooks up quickly thanks to the use of an electric pressure cooker or multicooker, like the Instant Pot. It packs in tons of filling veggies without packing on the calories. Plus, it happens to be entirely plant-based. If you aren't eating vegan, top it with a little Parmesan cheese or pesto to add even more flavor.

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Slow-Cooker Vegan Butternut Squash Soup with Apple

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You'll never guess this crock pot butternut squash soup recipe is just dump-and-go simple. The boost of flavor from maple syrup, apple-cider vinegar and spices makes all the difference! Serve this light soup as an appetizer for a vegetarian Thanksgiving feast or with a salad and crusty bread for weeknight dinners.

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Vegetarian Tortilla Soup

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"Tortilla soup has a place, I feel, in practically every collection of Mexican recipes," says Rick Bayless. This is a vegetarian version of the classic soup, usually made with chicken. Earthy dark pasilla chile flavors the soul-satisfying broth. (Recipe adapted from Rick Bayless.)

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Southwestern Three-Bean & Barley Soup

Southwestern Three-Bean & Barley Soup
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Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.

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Roasted Cauliflower & Potato Curry Soup

Roasted Cauliflower & Potato Curry Soup
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In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.

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Brazilian Black Bean Soup

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Brazil's cuisine often features smoky, grilled meats, but this healthy vegetarian bean soup recipe is completely meat-free. Instead, blackened jalapeños, fire-roasted tomatoes and smoked paprika provide the Brazilian flair. A little molasses adds a sweet-toasty note, and the kale, while not traditional, bumps up your daily veggie count.

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Thai Coconut Curry Soup

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This healthy version of tom kha soup is vegetarian and flavored with Thai red curry paste. Instead of using fish sauce, we simmer dried shiitakes in vegetable broth to add an umami note.

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Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl

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Blitzed cauliflower gives this very easy vegan soup recipe its creamy taste without adding any dairy. To get the silkiest texture, puree the soup in a blender rather than using an immersion blender.

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Vegan Cream of Mushroom Soup

Vegan Cream of Mushroom Soup
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This creamy vegan mushroom soup is thickened with walnuts, which give the soup a creamy texture--no cream required! Add sautéed mushrooms and walnuts on top for garnish and a little crunch, and a scattering of fresh chives for even more flavor.

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Quinoa Peanut Soup (Sopa de Mani)

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This spicy vegetable, quinoa and peanut soup recipe is a modern take on a traditional Bolivian soup recipe called Sopa de Mani. Serve this healthy quinoa soup recipe as a starter or make it a heartier meal by adding diced cooked chicken or turkey breast to the soup.

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Green Curry Soup

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This aromatic green curry soup is packed with spinach, mushrooms, green beans and broccoli stems (save the florets for another night). Green curry paste gives this soup a delicately spicy broth. The vegetables are cooked just enough to be tender, but retain their freshness and distinct textures.

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    Everything in This Slideshow

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    View All

    1 of 23 Vegan Minestrone Soup
    2 of 23 Instant Pot Lentil Soup
    3 of 23 Afghan Vegetable & Chickpea Soup (Tarkari)
    4 of 23 Egyptian Lentil Soup
    5 of 23 Vegan Potato-Leek Soup
    6 of 23 Persian-Style Butternut Squash Soup
    7 of 23 Vegan Weight-Loss Lentil Soup
    8 of 23 Curried Sweet Potato & Peanut Soup
    9 of 23 Cabbage Diet Soup
    10 of 23 Lemony Lentil Soup with Collards
    11 of 23 Shiitake & Noodle Hot & Sour Soup
    12 of 23 Vegan Gnocchi Soup
    13 of 23 Instant Pot Vegetable Soup
    14 of 23 Slow-Cooker Vegan Butternut Squash Soup with Apple
    15 of 23 Vegetarian Tortilla Soup
    16 of 23 Southwestern Three-Bean & Barley Soup
    17 of 23 Roasted Cauliflower & Potato Curry Soup
    18 of 23 Brazilian Black Bean Soup
    19 of 23 Thai Coconut Curry Soup
    20 of 23 Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl
    21 of 23 Vegan Cream of Mushroom Soup
    22 of 23 Quinoa Peanut Soup (Sopa de Mani)
    23 of 23 Green Curry Soup

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    23 Low-Calorie Vegan Soup Recipes to Keep You Warm and Cozy
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