This Healthy Vegan Vegetable Soup contains only 100 calories per serving, is oil-free with no added salt; the best of all vegan vegetable soup recipes to when you’re looking for something easy, light and super scrumptious.
Healthy Vegan Vegetable Soup (Oil-free, No added Salt)
Happy New Year hungry friends! Welcome to 2018 and a new year for Vegan Vigilante. I hope you all had a wonderful holiday and that you’re settling into your regular routine with great ease. The holidays seem to have gone by so fast. And now, the dawn of a new year. A time for reflection. For replacing old habits with new. For hope that this year will be the best we’ve ever had. Is it possible? I think it is. As long as we think positive and visualize the path to prosperity and health, we will get there, together, one day at a time!
As for me, I’m so happy to say that I’m starting the year off with a new camera. My boyfriend bought it for me for Christmas and I’m so excited to be shooting with it today. I still have a lot to learn, but I think I’m really going to like it. Thoughts?
Healthy Vegan Vegetable Soup (Oil-free, No added Salt)
My goal for Vegan Vigilante for the new year is all about getting back to basics. Plant-based basics, that is. What this means for you is recipes with more fresh fruits and vegetables, nutrient-dense winter salads and hearty soups like this Vegan Vegetable Soup. The word that comes to mind is sustainability, the guiding influence behind my work and perhaps yours, too!
Some Health Benefits of Vegan Vegetable Soup
This soup is super-duper healthy. It’s bursting with fresh seasonal vegetables including yellow squash, potatoes, carrots and more. The white beans make it rich with fiber and protein. It’s low in calories, at only 100 calories per bowl, oil-free, no-added salt, gluten-free, refined sugar-free. WoW, the health benefits in one simple bowl are amazing.
In addition to its health benefits, it’s also plentiful If you’re looking for a Vegan Vegetable Soup recipe that will feed your family for a week, look no further. You can make a huge pot of this and eat it all week like we did. Or, eat half of it and free the rest. Just remember while preparing this meal, when it comes to adding vegetables to the pot, think the more the merrier!
Healthy Vegan Vegetable Soup (Oil-free, No added Salt)
Recommended Daily Amount of Fruits & Veggies
WoW, did you know The American Heart Association recommends eating 8 or more fruits and vegetables every day? For an average adult eating 2000 calories a day, this means consuming 4.5 cups. If this seems impossible, just think – healthy soups like this one that are packed with fresh veggies and a protein source are a great way to meet this requirement (Source).
Another Amazing Benefit of Soup Consumption
Check this out: a study published in The British Journal of Nutrition finds that soup consumers have a lower body weight and smaller waist circumference than non-soup consumers. They also report that soup consumption is associated with a decreased intake of total fat as well as an increased intake in carbohydrates, protein, dietary fiber, vitamins and minerals.
You can increase your soup intake by adding soup to your daily routine, or just vow to include it in your meal planning a few days a week.
Healthy Vegan Vegetable Soup (Oil-Free, No Added Salt)
If you make this Healthy Vegan Vegetable Soup, I’d love it if you’d take a photo and tag it #veganvigilanteblog on Instagram. If you want to connect with me, please follow me on Facebook, Pinterest and Twitter. If you have questions or want to share a recipe of your own or a vegan lifestyle tip as a guest blogger, please email me at veganvigilanteblog(at)gmail(dot)com. I’m always interested in your opinions and feedback. For more soup recipes, click here and for stew and chili recipes, click here.
I have tons of new recipes that I’ll be posting in 2018. And…coming up in the next few weeks:
- Amish Friendship Bread – I’ve collaborated with Darien Gee of Friendship Bread Kitchen to create two Vegan Amish Friendship Bread recipes. Stay tuned for more about this in the upcoming weeks. I will also be doing a guest post on her blog toward the end of the month. Link to follow.
- Cooking with Essential Oils – Guest blogger Healter LeGuilloux of Cooking with Essential Oils will be paying a visit to Vegan Vigilante very soon with a blog post dedicated to teaching us the health benefits of cooking with essential oils. I love essential oils and believe in their healing properties. Stay tuned for more about this exciting collaboration.
If you would like to support my work please sign up for my newsletter so you don’t miss a recipe. I really appreciate every single person who visits the pages of my blog. It means a lot to me and I hope you return soon. I also hope you enjoy this Healthy Vegan Vegetable Soup recipe as much as we did. See you in the kitchen!
Healthy Vegan Vegetable Soup (Oil-free, No added Salt)
Still hungry? For more soup recipes, click here. For more stew and chili recipes, click here.
Check out my favorite vegan soup recipes of all time:
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Healthy Vegan Vegetable Soup (Oil-free, No added Salt)
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 12 servings 1x
Description
This healthy Vegan Vegetable Soup is oil-free with no added salt. What better way to start the New Year?
Ingredients
- 1/4 cup vegetable broth (low sodium works best)
- 4 cloves garlic (minced)
- 1 med red onion (1.5 cups chopped)
- 4 large carrots (coarsely chopped )
- 10 oz can crushed tomatoes (I used Rotel)
- 2 med green bell pepper (coarsely chopped)
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 6–8 cups water (divided; you can substitute 2–4 cups water with vegetable broth)
- 15 oz can tomato sauce
- 6 oz can tomato paste
- 15 oz can white beans (low sodium)
- 2 large potatoes (coarsely chopped)
- 1.5 large yellow squash (coarsely chopped)
- 2 tbsp lemon juice (fresh squeezed)
- 1 tsp ground pepper
Instructions
- In large skillet, saute garlic and onion in vegetable broth over medium heat for about 5 minutes. Add carrots, crushed tomatoes and bell pepper and give it a quick stir until well-combined. Add onion and garlic powders and 2 cups of water and stir thoroughly allowing to simmer for 5 to 8 minutes, until almost fork-tender.
- Meanwhile, in large pot, add tomato sauce, tomato paste and 2 more cups of water while cooking over medium heat. Add white beans, yellow squash, potato, lemon juice and pepper and give it a whirl. Bring to boil, then reduce heat to medium.
- Add vegetables and spices from skillet to tomato mixture. Combine and cook over medium heat for 20 minutes or so until all vegetables are fork-tender. Garnish with your favorite toppings and serve immediately.
Notes
As I was chopping up my vegetables for this recipe, I couldn’t help but think that working with my hands in the kitchen was similar to working with my hands in the garden!
- Category: Appetizer
- Cuisine: American
What are the dried herbs you see ? Only garlic powder and onion powder are listed and rotels herbs are stewed with the tomatoes.
Hi Ronda, I believe I just sprinkled some dried thyme on top of the soup. Thanks for pointing it out. I will add it into the recipe.