Soup season is squarely upon us, so I rounded up a bunch of my favorite flavor-packed vegan soups in convenient location.
Whether you’re looking for a budget-friendly option that uses just pantry ingredients, a gourmet soup you can serve at the holidays, or even a soup you can make without any hands-on cooking, this list has you covered!
There’s lots of global inspiration in this list and so many fun flavors packed into these soups, so you’re guaranteed to never get bored during soup season.
Plus, each recipe includes a suggested “when to make this” section so you’ll have all the best soups at your fingertips for all the right occasions.
PS: I interpreted soup a bit liberally and have peppered in a few stews as well. Please don’t hate me!
Creamy White Bean Soup with Kale
With 250+ 5-star reviews, this Creamy White Bean Soup with Kale is must-make. It’s creamy yet wholesome and veggie-packed, require just one pot, and is bursting with flavor from a few secret tricks. Includes Instant Pot instructions. With 250+ 5-star reviews!
Make this when: you need a cozy but healthy weeknight staple soup with bright, fresh flavor.
Instant Pot Vegan Pho
A plant-based and Instant Pot spin on pho, an incredibly delicious Vietnamese noodle soup. With the magic of the Instant Pot, you get the umami and depth of flavor of traditional pho in a fraction of the time.
Make this when: you’re craving Vietnamese food but takeout isn’t an option.
Instant Pot Lentil Soup
This Instant Pot Lentil Soup is not your ordinary lentil soup! It’s hearty, rich, and flavor-packed yet healthy, vegan, and gluten-free. Thanks to the Instant Pot, it’s so easy & quick to make and is great for meal prep and freezing.
Make this when: you need a hearty but wholesome soup for the whole family and/or you want a freezer-friendly meal prep option.
Creamy Avocado Gazpacho
This Creamy Avocado Pea Gazpacho is made with wholesome ingredients like avocados, peas, cucumbers, lime juice, cilantro, and coconut milk, but is surprisingly creamy and satisfying. Perfect for lunch or as a light dinner.
Make this when: it’s hot out and you need a no-cook, 10-minute meal.
Vegan Gambian Peanut Stew (Domoda)
With 150+ 5-star reviews, this Gambian Peanut Stew is a must-make! Packed with hearty ingredients like protein-rich white beans, sweet potatoes, and kale, it’s a feel-good meal that’s still cozy, rich, and hearty.
Make this when: you’re looking to meal prep a wholesome, complete meal that doesn’t skimp on flavor.
Vegan Instant Pot Pumpkin Lasagna Soup
Lasagna meets fall pumpkin flavors in this Instant Pot Pumpkin Lasagna Soup. If you love easy Instant Pot soups, this cold weather comfort food is the perfect vegan dinner to make!
Make this when: you can’t decide between pasta or soup and want something indulgent! Or, as a starter/side for a Thanksgiving meal.
Creamy Mushroom and Black Beluga Lentil Stew
This Creamy Mushroom and Black Beluga Lentil Stew is vegan, gluten-free, and plant-forward, but creamy and delicious. With hearty black beluga lentils, umami-packed mushrooms, and kale, this is a nutritional superstar stew!
Make this when: fancy mushrooms are on sale at the supermarket or you want a complete, balanced meal you can enjoy for several days.
Vegan Instant Pot Lentil and Cabbage Soup
An easy, budget-friendly lentil and cabbage soup made in the Instant Pot. Made with everyday, affordable ingredients you might already have in your pantry, this is a hearty and easy soup that’s perfect for meal prep and easy, quick dinners.
Make this when: you have some cabbage to use up and/or are trying to stretch your budget.
Vegan Green Goddess Soup
A green soup that’s not your ordinary detox broth. This green goddess soup is creamy and satisfying, yet 100% wholesome, vegan, gluten-free, and even Paleo. Made with Brussels sprouts, cauliflower, and lots of fresh herbs!
Make this when: you’ve over-indulged during the holidays and need something lighter.
Vegan Italian White Bean and Pasta Stew
This Vegan Italian White Bean and Pasta Stew is rustic Italian comfort food at its finest. Creamy and saucy and packed with flavor, but also easy and fuss-free. Made with all pantry ingredients!
Make this when: your fridge is bare, you’re trying to stretch your budget further, or are in the mood for Italian comfort food.
Instant Pot Thai Red Curry Sweet Potato Soup
A dump-and-go Instant Pot recipe made with nutrient-rich ingredients like red lentils and sweet potatoes. It’s incredibly creamy and aromatic yet so easy. Vegan, gluten-free, and no added oil.
Make this when: you’re short on time and you don’t actually want to “cook.” In other words, you need a curry in a hurry!
Butternut Squash Soup with Crispy Lentils
This cozy Butternut Squash Soup with Crispy Lentils is the ultimate fall recipe. Featuring creamy pureed squash and a crunchy surprise topping, you’ll want to indulge in bowl after bowl!
Make this when: you want a creamy yet healthy fall soup, are trying to stretch your budget further, or as a Thanksgiving starter/side.
Vegan Instant Pot White Bean Stew
A dump-and-go Instant Pot recipe that couldn’t be simpler! This Instant Pot White Bean Stew is healthy, vegan, gluten-free, nut-free, soy-free and has no added oil. And it comes together with zero hands-on cooking!
Make this when: you’re feeling lazy, your fridge is bare, and/or you’re trying to stretch your budget further.
The Best Cauliflower Soup
With 200+ 5-star reviews, this is the BEST Cauliflower Soup period. It’s unbelievably creamy yet dairy-free and vegan, thanks to cashews and cannellini beans. It’s easy and quick to make, freezes great, and is satisfying enough for a main meal.
Make this when: you’re looking for a fuss-free yet gourmet soup or want a big batch soup that freezes well. Or, as a starter/side for a Thanksgiving meal.
Braised Indian Chickpea Stew
This Indian-inspired chickpea stew features lots of warming spices, chickpeas, cabbage, and carrots. Everything gets braised in the oven and the result is a rich and hearty yet wholesome stew that will satisfy the heartiest of appetites.
Make this when: you’re trying to make an impressive meal for guests but want to keep things low-stress; or when you’ve got leftover cabbage to use up.
Instant Pot Chickpea Orzo Soup (+ more Vegan Soups!)
This Instant Pot Chickpea Orzo Soup is a hearty and simple soup made with chickpeas, orzo, spices, and fresh herbs. Healthy and easy to make!
Make this when: you’ve got a busy weeknight or are looking for an easy soup to meal prep.
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion, diced
- 8 garlic cloves, minced
- 2 teaspoons smoked paprika
- 2 teaspoons ground cumin
- 2 dried red chili peppers, broken in half (can sub with 1/2 to 1 teaspoon red pepper flakes)
- 4 tablespoons tomato paste
- 4 cups (960 mL) low-sodium vegetable broth
- 2 cups (480 mL) water
- 1 cup (170-180g) uncooked orzo
- 2 (15-ounce /425g) cans chickpeas, drained and rinsed
- 2 bay leaves
- 2 sprigs fresh rosemary
- 4-6 sprigs fresh oregano
- 1 1/2 teaspoons kosher salt
- Freshly cracked black pepper to taste
- 1 (28-ounce /800g) can diced tomatoes
- 8-10 sun-dried tomatoes, chopped (I prefer oil-packed sun-dried tomatoes)
- 3 tablespoons capers, drained
- 1/2 cup Italian flat-leaf parsley, chopped (plus more for garnish, if desired)
- Lemon zest (optional)
Select the Sauté setting on the Instant Pot. After a minute or two, add the olive oil. Once the oil is hot, add the onions and cook for 5 minutes, stirring occasionally, until softened and lightly browned. Add the minced garlic and stir frequently for 1-2 minutes.
Add the smoked paprika, cumin, and dried chili peppers, and tomato paste. Cook, stirring frequently to prevent sticking, for 1-2 minutes, until tomato paste is darker in color.
Pour in some of the vegetable broth to deglaze the pot. Use a wooden spoon or flat-end spatula to scrape up the browned bits on the bottom of the pot.
Pour in the remaining broth, along with the water, orzo chickpeas, bay leaves, rosemary sprigs, oregano sprigs, salt, pepper, and diced tomatoes. Stir to combine.
Secure the lid and select the Pressure Cook setting at high pressure and set the cook time to 4 minutes.
After the timer is done, allow a natural pressure release for 5 minutes, then release the pressure manually. Open the pot and remove the bay leaves and any remaining whole herb sprigs. Add in the chopped sun-dried tomatoes, capers, and parsley. Stir to combine. Season to taste with salt and pepper as needed.
Transfer the soup to bowls, and if desired, garnish with additional chopped parsley and a very light sprinkling of lemon zest.
Calories: 402kcal | Carbohydrates: 66g | Protein: 17g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 1650mg | Potassium: 1007mg | Fiber: 14g | Sugar: 10g | Vitamin A: 1458IU | Vitamin C: 31mg | Calcium: 191mg | Iron: 7mg
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