Hearty Vegetable Soup

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.

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

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!

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

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

Print Recipe

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.

Votes: 43
Rating: 3.56
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Prep Time

20 minutes

Cook Time

30 minutes

Servings

people MetricUS Imperial

Ingredients

• 1/2 cup red lentils
• 4-6 cups low-sodium 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

Prep Time 20 minutes Cook Time 30 minutes Servings people MetricUS Imperial Ingredients 1/2 cup red lentils 4-6 cups low-sodium 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

Votes: 43 Rating: 3.56 You: Rate this recipe! Add to Meal Plan: Select Course to Add:BreakfastLunchDinner This recipe has been added to your Meal Plan

Instructions

1. Place lentils and water or vegetable broth in a large pot and begin to simmer over medium heat.
2. 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.
3. Add the beans and pumpkin and stir to incorporate. Heat through.
4. Serve with a large green salad.

Nutrition/Notes

Label uses homemade vegetable broth
and Organic Pumpkin

Nutrition Facts

Hearty Vegetable Soup

Amount Per Serving

Calories 250 Calories from Fat 13

% Daily Value*

Total Fat 1.4g 2%

Saturated Fat .2g 1%

Sodium 100mg 4%

Total Carbohydrates 45g 15%

Dietary Fiber 15g 60%

Sugars 11g

Protein 13.7g 27%

Vitamin A 258%

Vitamin C 209%

Calcium 17%

Iron 27%

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