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Home » Hearty Vegetable Soup

Hearty Vegetable Soup

February 1, 2012 By Diane Smith 10 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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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.

Hearty Veggie Soup

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.

Hearty Veggie Soup

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.

Looking for more soup recipes? Try one of these:

  • Curried Coconut Lentil Yam Soup
  • Mulligatawny Soup
  • Moroccan Stew with Kale
  • Thai Carrot Soup
  • Creamy Vegan Sauerkraut Soup
Hearty Vegetable Soup

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

Hearty Veggie Soup
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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 minutes mins
Cook Time30 minutes mins
Total Time50 minutes mins
Servings: 6 people

Equipment

  • Cutting board
  • Knife
  • Vegetable Peeler
  • Stainless Steel Pot Set
  • Ladle

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
g
2
%
Saturated Fat
 
0.2
g
1
%
Sodium
 
100
mg
4
%
Carbohydrates
 
45
g
15
%
Fiber
 
15
g
63
%
Sugar
 
11
g
12
%
Protein
 
13.7
g
27
%
Vitamin A
 
12900
IU
258
%
Vitamin C
 
172.4
mg
209
%
Calcium
 
170
mg
17
%
Iron
 
4.9
mg
27
%
* 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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Reader Interactions

Comments

  1. Jeanne

    March 2, 2017 at 10:42 pm

    It would be so much better if your recipes showed how big a serving is. 1 cup, 1/2 cup etc

    Reply
    • Diane Smith

      March 3, 2017 at 9:22 am

      Hi Jeanne, thanks for your feedback! I can see how this would be helpful and it is something I’d like to add. Sorry, I won’t have a quick answer. It’s a matter of making the recipe, dividing it into number of servings and then weighing or measuring. I’ve noticed that many sites do not offer serving size and one actually just got around it my saying that the serving size was “1/4 of the recipe” which doesn’t help much. Of course, the number of servings is on each of my recipes… While it might take me some time, I will post serving size as I make each recipe again.

      Reply
  2. Brieanna Bacon

    September 17, 2017 at 7:59 pm

    Love this soup!!!! I like my spices so I added cinnamon, nutmeg, cayenne, and just a dash of clove. Definitely will be making this one again!

    Reply
    • Diane Smith

      September 18, 2017 at 9:07 am

      So glad you enjoyed the soup! ???? And, I’m so glad you spiced it up to your preferences. I love cinnamon and nutmeg! ????

      Reply
  3. Jacqueline Glenn

    December 5, 2017 at 1:50 pm

    Where does the Cholesterol come from?

    Reply
    • Diane Smith

      December 5, 2017 at 4:40 pm

      Yes, good question, There shouldn’t be any and I will recalculate the nutritional values asap to make sure. Thanks for noticing!

      Reply
  4. Diana

    September 1, 2018 at 6:51 pm

    Love the substitution of pumpkin. Carrot juice is a little pricey for me.

    Reply
    • Diane Smith

      September 2, 2018 at 12:15 pm

      Yep, it was a pleasant surprise!

      Reply
  5. CATHI CARI

    September 13, 2020 at 3:15 pm

    Just made this soup, to have for the week and to share with my elderly Mom.
    It smells delicious and looks yummy.
    I swapped out the kale for swiss chard and spinach. Added more veggies.
    Thanks for sharing

    Reply
    • Diane Smith

      September 14, 2020 at 9:52 am

      Switching up the greens is a great idea and it’s easiest to use what you have on hand, right? I hope your mom enjoyed it! The more veggies, the better!

      Reply
3.58 from 47 votes (47 ratings without comment)

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Pot of hearty vegetable soup served in two white bowls
Pot of hearty vegetable soup served in two white bowls

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