Healthy Eating Tips/ Vegan Main Dishes/ Vegan Recipe Round-Ups/ Vegan Recipes/ Vegan Soups, Stews, and Chilis

6 Hearty Vegan Soups Under 200 Calories Per Serving

Quinoa, pink bean, and spinach soup recipe

Starting a meal with a veggie-packed vegan soup fills you up in a good way. Hardy vegetables (especially roots and cruciferous veggies), grains, beans, peas, and lentils are quite filling, yet low in calories.

Veggie-filled soups contains more water then other dishes, keeping you hydrated, which also helps maintain good health. They’re quite appetizing, yet at the same time help curb appetite for foods that may not benefit you or which you may be tempted to overeat. Because soups based on vegetables and/or legumes are high in fiber, they also keep you full for a long time.

Pureed soups, like a vegan cream of broccoli or carrot soup, will really amp up your veggie intake in one meal. They can be a nice first course or a complete meal with a hearty salad featuring beans or lentils.

Plant-based soups are filled with vitamins and other nutrients. You can get a great part of your daily needs of protein, fiber, vitamins A, C, and the B vitamins, folate, iron, calcium, potassium, zinc, folic acid, and antioxidants all in one delicious bowl—depending on which particular ingredients you use. Adding spices to your soups will boost flavor as well as increase health benefits.

Here are a half dozen soups that are so hearty their modest calorie count will surprise you!

Tortilla soup

There are many variations on Tortilla Soup, a southwestern classic. The common denominator is a crisp corn tortilla garnish. This veggie-filled rendition is a light and pleasant way to begin a meal with a southwestern theme. See the photo at the top of this post.

Pasta and bean soup1

Like Minestrone, Italian Pasta and Bean Soup is a classic, sometimes referred to as pasta e fagiole. It’s a meal in a bowl that you can complete easily with fresh garlic bread and a big salad. 

Hearty Lentil soup

The earthy flavor of these protein-packed legumes shines in this basic rendition of Hearty Lentil Soup. Make sure to see the variations listed below the recipe. This is perfect as a soup centerpiece, 

Quinoa, pink bean, and spinach soup

An appetizing, mildly spiced mélange of nourishing ingredients, Pink Bean, Quinoa, and Spinach Soup makes a stellar centerpiece for a soup-based meal, as it’s done in 30 minutes or less.

Butternut Squash Soup

Everything about this Butternut Squash and Apple Soup says “fall harvest,” from its warm golden color to its slightly sweet, fresh flavor. Once you’ve got the squash baked, it cooks fairly quickly. Of course, you can enjoy this throughout winter as well.

Classic Mushroom Barley Soup

Here’s the comforting Classic Mushroom-Barley Soup. It’s nothing fancy, but always so satisfying. Change it up by using different kinds of mushrooms.



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1 Comment

  • Reply
    olga Mendoza
    January 8, 2016 at 9:27 am

    I would like to try these soups.

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