Healthy meals and recipes for weight loss

Vegetable Soup Recipe | Easy and Tasty Vegan Soup Recipe | Weight-Loss Friendly

vegan soup vegetable soup recipe

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This Vegan Soup Recipe is colorful, tasty, easy + quick to make and low in calories!
healthy soup recipes

I love a good ol’ vegetable soup… so simple, yet so comforting! 


Italian vegetable soup is one thing I started appreciating in the last couple of years and the older I get, the more I do think this is one of the most beneficial foods one can consume. 


Mostly during the week, no matter the weather, I like to have soup for lunch as it makes me still feel energetic after eating it and I do not feel lethargic (like I do when I eat a massive burger, for example) and I like the way it makes me feel. 


When eating a lot of junk food, I enjoy the taste and tend to almost detach myself from the extreme heaviness I feel in my stomach and the rest of the body, the greasiness in the throat, and the laziness that starts growing the more I get accustomed to eating such foods. 


When eating vegan vegetable soup, chicken, pasta in moderation, salads, bread in moderation (moderation is the keyword!) I feel light… like a butterfly


Feelin’ Good Vegetable Soup! 


But, I guess this feeling of feeling better (love the redundancy of it) when eating ‘clean’ comes with age? I am sure I didn’t feel like a brick with two feet after eating a burger at 12 years old! 


Anyhow, no matter what, there was one soup my mother used to prepare (and still does when I visit) that I always loved – no matter my age – and that is her ‘red vegetable soup’. It is the most delicious soup one could ever try and her trick is tomatoes!


I absolutely have no idea what kind of vegetables she used to put in that big pot when I was growing up, but after cooking its contents with a jar of chopped tomatoes and blending the concussion thoroughly… the most delicious soup would come to life! 



So, if you are wondering, what makes the vegetable soup taste better? Tomatoes make it taste better! 


As a disclaimer, I will say: this is not my mother’s recipe – but I tried to find a nice balance of a few very healthy ingredients that are amongst the cheapest, easy to find, and fit together well to create my own soup, which I hope one day someone will call their favorite, just like I do with my mom’s. 


 ~~ If you liked this soup, you may want to try this gorgeous Creamy Roasted Carrot Soup Recipe | How to make Vegan Roasted Carrot Soup! It is easy and flavorful and I love to prepare it on a regular basis! 


How to make vegetable soup? 

This soup is very easy to prepare, as all it requires is to clean, peel and chop the vegetables in cubes roughly the same size (so they cook at the same time), lightly browning them in a bit of cooking spray and then simmering them until cooked in chopped tomato and water.


This soup can then be blended fully or only partially (if you enjoy the odd bite) or eaten chucky minestrone stile! 

chopped vegetables for vegetable soup
Brown the chopped vegetables
Simmer the vegetables
blended vegan vegetable soup
Blend away!

How to make it, how to eat it?

This is a very easy three-step recipe and the soup will be ready to eat in about one hour: chop, cook and blend – or ccb if you really want to (not sure about it?).


 ~~ Looking for soup inspiration? Cook: Soup


I like to eat it with some full fat cottage cheese (worth the calorie difference for the texture and flavor… you will need less and you will still feel full!) or a couple of crackers; another excellent option is a nice slice of toasted bread with some vegan butter.




I am not a big fan of rice in soups for some reason, the consistency just doesn’t work for my taste, but I know many do like it… however, I do love pastina in soup, which is small pasta.


My favorite for this kind of soup is stelline – a.k.a. mini stars and for each portion, you won’t need more than 20gr of it (dry weight – so not too many added carbohydrates!). To cook, you can either boil in a separate pot of water or add a little bit of water to the blended soup, bring to the boil and add the raw pasta – then cook for as long as it says on the package (or until ready to your taste). 


This Vegan Soup Recipe is colorful, tasty and low in calories!


Vegetable soup calories in general are not much, so this dish can be a light lunch accompanied by the aforementioned or a light starter before dinner. 


Moreover, if it is appropriately flavored with salt and pepper, it is delicious to eat cold during the summer months. 


Have a try, have a taste, and let me know if this yellow, orange, and red healthy vegetable soup recipe can become one of your favorites! 


 ~~ Love soups? Try this delish Easy-Peasy Vegan Roasted Cauliflower Soup


healthy soup recipes

Vegetable Soup Recipe | Easy and Tasty Vegan Soup Recipe | Weight-Loss Friendly

This Vegan Soup Recipe is colorful, tasty, easy + quick to make and low in calories!
5 from 4 votes
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Appetizer, Main Course
Cuisine british, Italian, Mediterranean
Servings 4 portions
Calories 116 kcal


  • 1 tbsp Olive Oil
  • 200 g Carrots
  • 200 g Swede
  • 100 g Onions
  • 100 g Potatoes
  • 1 tsp Parsley Dry
  • 400 g 1 tin Chopped Tomato
  • 500 ml Water
  • Salt and Black Pepper to Taste


  • Wash, peel and chop the carrots, swede, onions, and potatoes in cubes the same size; I normally do cubes of about 5mm per side.
  • Put a pot on high heat and add the olive oil; once this is warm, add the chopped vegetables and dry parsley and mix well.
  • Keep on mixing the vegetables on high heat for 4-5 minutes and do not allow them to stick to the bottom. Do this until the edges of the vegetables start softening and the onion is getting translucent.
  • Add the chopped tomato and water to the soup mix and bring the heat down to medium.
  • Once the mixture starts simmering, add the salt and pepper, mix well and put a lid on the pan. Bring the heat down to low and allow the soup to continue simmering for another 45 minutes.
  • After 45 minutes, all the vegetables will be nicely cooked (if they are not for some reason – especially the potatoes – keep on cooking) so switch the heat off and allow to cool before blending, so to avoid getting burnt.
  • Warm-up, serve in four bowls and enjoy!


There are just a few quick notes for this recipe:
I recommend deciding before chopping whether the soup will be fully blended to a cream, partially blended with a bit of bite, or kept chunky, as this will determine how much time you really want to spend chopping. Should you know that you want your soup fully blended, then the vegetables can be chopped a bit rougher and in bigger pieces, although not too big as the cooking time may increase. I like mine partially blended, with just a bit of bite, therefore my vegetables are normally 5mm in size.
Parsley is not necessary for this recipe and nor is the black pepper, but I like them to add that little depth. Should you like the warmth black pepper brings, you can focus on that without adding the freshness of parsley, and you can even add a few chili flakes to the mixture when sauteing the vegetables.
If you do not have chopped tomatoes, these can be exchanged for passata or fresh tomatoes (if you have them too soft to use in a salad even better).
Should you find the soup is too acidic, it may be because of the tomatoes; this can be fixed by adding a bit of caster sugar (half a teaspoon) to the soup and bringing it back to the boil.
You may need more than 500ml of water, so keep an eye on it while it cooks; 500ml works for me and the consistency I like, but as it has zero calories, should you wish to make your soup go further, or should you like it thinner, then add some more. If you add more water at later stages, always allow it to boil before eating – this concedes all the flavors to blend well together.
As I like my soup partially chunky, I use a hand-held blender, but if you prefer it completely smooth, then a jug blender may be easier to use in this instance. In any case, please allow the soup to cool down before blending so as not to burn yourself (tomatoes burn like very few other foods – I have found the hard way!).


Calories: 116kcalCarbohydrates: 20gProtein: 3gFat: 4gSaturated Fat: 1gSodium: 192mgPotassium: 642mgFiber: 5gSugar: 8gVitamin A: 8470IUVitamin C: 32mgCalcium: 82mgIron: 2mg
Keyword Carrots, Healthy Meal, Swede, Vegan Soup Recipe
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6 Responses

  1. I made this soup a week ago it was simply delicious. Making it again tomorrow best taste I have experienced in soup. Very pleased.5 stars

  2. I would like to thank you for sharing this so delicious recipe. It happened yesterday that I came by coincidence across your site and found this healthy recipe and made it immediately.5 stars

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