A great way to easily eat a lot of vegetables is to make a soup or stew that you can then keep for days and eat when you feel hungry. This hearty vegetable soup hits the spot!

Combine that with a salad every day and you’re rockin’ your plant-based diet.

This soup was inspired by a recipe from Dr. Fuhrman’s 2-volume book, “Eat for Health.” I didn’t have all of the ingredients that it called for so this is modified. But, it is still high in fiber and protein.

Luckily I discovered, quite by accident, a new addition that I think you’re gonna love. I didn’t have carrot juice on hand so using unsweetened pumpkin puree was a perfect substitute.

Canned pumpkin – which, by the way, is quite nutritious. I opened a can that I thought was just plain pumpkin, but it turned out to be pumpkin pie mix. Yes, it contained some sugar, but the spices were just perfect – cinnamon, cloves, nutmeg – no milk or cream. I decided to use it anyway.

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What a pleasant surprise. It was excellent. I would just add the canned pumpkin next time instead. This soup was a bit more aromatic and lightly spiced, so plain pumpkin wouldn’t have these characteristics.

Though, the original recipe called for 2 cups of carrot juice which is sweet, too (although more natural). Give it a try. It was a delicious flavor surprise.

I’d love to hear your feedback in the comments below for this Hearty Vegetable Soup! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Pot of hearty vegetable soup served in two white bowls

This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

The Trusted Seal for
Plant-Based Nutrition

Must be whole food plant-based, contains no animal products
May be minimally processed
No added oil
No added sugars
No artificial additives or preservatives
Sodium (mg) to Calories ratio, 1 ≤ 1
Total Fiber to Calories, 2g ≥ 100 calories

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3.58 from 47 votes

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Hearty Vegetable Soup

This easy one-pot meal is tasty and super nutritious, with carrots, peppers, cauliflower, kale, and pumpkin puree. Orange lentils add protein, too.

Prep Time20

Cook Time30

Total Time50

Servings: people

Equipment

Ingredients

1/2 cup red lentils
4-6 cups homemade vegetable broth or homemade broth
1/2 head cauliflower florets bite-sized
2 medium bell peppers coarsely chopped
1 cup carrots cut 1/2 inch thick
1 large onion chopped
3 cloves garlic minced
1 bunch kale washed, removed from stems and chopped
1 (14-oz.) can diced tomatoes (no salt added)
1 (15-oz.) can pumpkin puree unsweetened
1 (15-oz.) can red or pinto beans (no salt added) drained and rinsed

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Instructions

Place lentils and water or vegetable broth in a large pot and begin to simmer over medium heat.
Add all of the prepared vegetables to the pot and simmer covered for 30 minutes or until the vegetables are tender. Add more water or broth if necessary.
Add the beans and pumpkin and stir to incorporate. Heat through.
Serve with a large green salad.

Notes

Label uses homemade vegetable broth
and Organic Pumpkin

Nutrition

Nutrition Facts

Hearty Vegetable Soup

Amount per Serving

Calories

250

% Daily Value*

Fat

1.4

Saturated Fat

0.2

Sodium

100

Carbohydrates

Fiber

Sugar

Protein

13.7

Vitamin A

12900

258

Vitamin C

172.4

209

Calcium

170

Iron

4.9

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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Comments

3.58 from 47 votes (47 ratings without comment)

Hearty Vegetable Soup

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