5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (2024)

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It’s Vegan Soup for the Soul! All of these vegan soup recipes are easy to make with delicious flavors. The best part is that they’re all vegan, oil-free, and gluten-free so they work for a variety of diets!

5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (1)

I’m often asked for my favorite or top vegan soup recipes.

That’s tough, because I love a lot of soups.

A hearty soup is my go-to meal.Always easy to pair with salad and bread, or brown rice or quinoa, maybe some bread with cashew cheese or topped off with avocado. For me, it’s really easy to make a fantastic meal around soup.

Here Are My Top Vegan Soup Recipes

These are cozy soups that scream “comfort food”! But before we dive into the top five, I wanted to give a shoutout to Tomato Lentil Soup, Peanut Thai Vegetable Stew, and Sweet Potato Bisque with White Beans.

1. Mellow Lentil Sniffle Soup:

This is one of my most popular soups, so have to start the list of top vegan soup recipes! I hear from readers so often, how they love it, turning to it year after year through the fall and winter months.

When you’re feeling under the weather, or you just want a piping hot bowl of nourishing soup with pleasing seasonings… this is your pick. This recipe also in Plant-Powered Families.

5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (2)
5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (3)


5 from 45 votes

“Sniffle” Soup

Even if you don’t have the sniffles, this soup is altogether comforting and delicious–sure to be a favorite! Recipe from Plant-Powered Families by Dreena Burton. Serves 5-6.

Course Soup


  • 1 1/2 tablespoons plus 3 1/2-4 cups water divided
  • 1 1/2 cups diced onion
  • 1 cup diced carrot
  • 1 cup diced celery
  • 3 large cloves garlic minced
  • 1 teaspoon paprika
  • 1 teaspoon mild curry powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon dried thyme
  • Freshly ground black pepper to taste
  • 2 cups dried red lentils
  • 3 cups vegetable stock
  • 2 teaspoons chopped fresh rosemary see note
  • 1 – 1 1/2 tablespoons apple cider vinegar or lemon juice


  • In a large pot over medium heat, add 1 1/2 tablespoons of the water, onion, carrot, celery, garlic, paprika, curry powder, sea salt, thyme, and black pepper and stir to combine. Cover and cook for 7-8 minutes, stirring occasionally. Rinse the lentils. Add the lentils, the remaining 3 1/2 cups of the water, and stock and stir to combine. Increase heat to bring mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 12-15 minutes. Add rosemary and simmer for another 8-10 minutes or more, until lentils are completely softened. Stir in vinegar, and add more water to thin the soup if desired. Serve.


Rosemary Note: Fresh rosemary is quite exquisite in this soup, but if you don’t have it, you can use dried. However, if you’re using dried, add it at the beginning of the cooking process, along with the other dried spices, and use less, 1/2-1 teaspoon.

2. French Lentil Soup with Smoked Paprika

5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (4)

I love this soup from LTEV for many reasons. Apparently, you guys do too, because every time I share it on facebook or twitter, it gets a flood of comments and shares.

It has a deep, robust flavor with added umami quality. It tastes like it’s been simmering for hours, when it takes just over a half-hour to cook.

5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (5)

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5 from 45 votes

French Lentil Soup with Smoked Paprika

French lentils, sometimes called Le Puy lentils, hold their shape nicely, a little more than brown (green) lentils do. They are lovely in this soup, which has deep, smoky, and earthy flavors yet is very quick to prepare and cook.

Course Soup


  • splash water
  • cups diced onion
  • 1 cup carrot that has been cut in disks
  • 4 to 5 medium to large cloves garlic minced
  • teaspoons dried thyme
  • 1¼ to 1½ teaspoons smoked paprika
  • 1 teaspoon Dijon mustard
  • ¾ teaspoon sea salt
  • Freshly ground black pepper
  • 2 cups French lentils rinsed (see note)
  • 2 cups vegan vegetable stock check label for allergens
  • 5 cups water
  • ¼ cup tomato paste
  • 1 bay leaf
  • tablespoons freshly squeezed lemon juice optional, but nice
  • 2 tablespoons chopped chives for garnish (optional)


  • In a large pot over medium heat, combine the water, onion, carrot, garlic, thyme, paprika, mustard, salt, and pepper. Stir, cover, and cook for 6 to 8 minutes, stirring occasionally, until the onion starts to soften. Add the lentils, stir, then add the vegetable stock, water, tomato paste, and bay leaf. Increase the heat to bring to a boil, then lower the heat to medium-low, cover, and cook for 30 to 35 minutes, or longer if needed, until the lentils are fully cooked through. Remove the bay leaf. Add the lemon juice, if using, stir, and serve, sprinkling with chopped chives, if desired. Serves 4-5.


  • Kid-Friendly Tip: Your little ones might like the smoky flavor, but if you aren’t sure, ease off on the smoked paprika, starting with just 3/4 to 1 teaspoon. You can also add precooked pasta shapes to this soup, for packing in lunches.
  • Savvy Subs and Adds: If you can’t find French lentils, brown (green) lentils substitute nicely. Red lentils do not substitute well as they do not have a similar texture.
  • Serving Suggestions: Serve with crostini or baguette slices with Truffled Cashew Cheese (also in Let Them Eat Vegan), or a dollop of Spinach Herb Pistachio Pesto (also in LTEV).

3. Smashing Squash Soup

If you aren’t yet a fan of winter squash, or haven’t found a winter squash soup recipe to love – try this one!

First, the squash is oven-roasted, giving it more concentrated flavor, and then all the ingredients are blitzed up in the blender for ease.

The texture is silky, flavors smooth and earthy. All the recipe details (plus a squash prep video) in this post.

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4. Lemony Chickpea Lentil Soup

This soup originates from my 3rd cookbook, eat, drink & be vegan. I’ve loved it for years, and our kids do too!

Our middle girl says it’s her all-time favorite soup. I think it’s that punch of lemon. She always likes to add lemon to soups, this one already has it! The base is a blend of red lentils with chickpeas, with a herb-y undertone. It’s balanced, delicious – satisfying. Give it a go!

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5 from 45 votes

Lemony Chickpea Lentil Soup

This soup has warm, earthy tones of cumin and thyme. It’s easy to make, and yields extra portions for leftovers or freezing. Pair this smooth-yet-rustic soup with a whole-grain bread or brown rice and a light salad.

Course Soup

Servings 6


  • splash or water
  • 2 cups onion diced
  • 1 1/2 cups celercy diced
  • 3 large cloves garlic minced
  • 3/4 tsp sea salt
  • freshly ground black pepper to taste
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 1/2 tsp paprika
  • 1/2 tsp dried oregano
  • 1 – 1 1/2 tsp dried thyme
  • 1 cup dried red lentils
  • 3 1/2 cups cooked chickpeas
  • 2 cups zucchini or tomatoes chopped (I used tomatoes)
  • 3 cups vegetable stock
  • 2 cups water
  • 2 dried bay leaves
  • 1/4 – 1/3 cup fresh lemon juice


  • In a large soup pot on medium heat, add water, onion, celery, garlic, salt, pepper, mustard seed, cumin seeds, paprika, oregano, and thyme and stir to combine. Cover and cook for 6–7 minutes, stirring occasionally. Rinse lentils. Add lentils and 21⁄2 cups chickpeas (reserve remaining 1 cup), zucchini or tomatoes, stock, water, and bay leaves and stir to com- bine. Increase heat to bring mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 20–25 minutes until lentils are completely softened. Remove bay leaves. Stir in 1⁄4 cup lemon juice, then using a hand blender, purée the soup, keeping some texture. Stir in remaining 1 cup chickpeas. Season with additional sea salt, pepper, and lemon juice if desired, and serve.

5. Beans n Greens Soup

Clueing up the top vegan soup recipes with a new one for you! At least new to the blog. If you have Let Them Eat Vegan, you may have already tried it – and probably love it!

When readers connect with me about LTEV recipes, they often say “I didn’t notice this recipe right away, but wow it’s amazing”. I’ve mentioned before that I’d love to do that book over, because it lacks the photos and production quality that it deserves. I digress.

5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (8)

Back to the soup. This is your ultimate bowl of goodness. Beans ‘n greens, baby! You’ll makeDr. Gregerproud every time you eat it. 😉Beyond the beans ‘n greens, the broth is simply delicious!

image credit: Jessica Eagle

5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (9)

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5 from 45 votes

Beans ‘n Greens Soup

Forget chicken noodle soup! This is the kind of soup that will keep you glowing inside and out, with nutrient-rich kale and plenty o’ beans. Yep, this is proper good comforting soup that laughs in the face of all those ‘healing chicken soup’ theories!

Course Soup


  • 2 tbsp water or more as needed, to saute
  • 1 ½ cups onion diced
  • 2 ½ – 3 cups red or yukon gold potatoes cut in chunks about 1 ½ – 2” thick
  • 1/2 cup celery diced
  • 1 cup carrots diced (or 1 cup red pepper, chopped in small chunks, added later, see note)
  • 4-5 medium-large cloves garlic minced
  • 1 ½ tsp dried rosemary leaves
  • 1 tsp dried thyme leaves
  • 1 tsp dried marjoram leaves or dried oregano leaves
  • 1 ½ tsp ground mustard
  • 1 tsp sea salt
  • ¼ tsp freshly grated nutmeg see note
  • freshly ground black pepper to taste
  • 1 cup brown green lentils, rinsed (see note)
  • 2 cups vegetable stock
  • 5 cups water
  • 1 tbsp red miso
  • 1 1/2 tbsp blackstrap molasses
  • 2 dried bay leaves
  • 1 14/15 oz can cannellini beans (or other white beans), drained and rinsed
  • 6-7 cups loosely packed fresh kale leaves, roughly chopped or torn (roughly 1 smallish bunch of kale, can use curly kale or dinosaur kale) (keep fairly large pieces, they will wilt significantly)


  • In a large pot over medium heat, add the water, onion, potatoes, celery, carrots (if using), garlic, dried herbs and spices, salt, and pepper. Stir through, cover, and cook for 6-8 minutes, stirring occasionally. If veggies are sticking, add another splash of water. Add the lentils, stir through, cover and cook for another few minutes, and then add the vegetable stock, water, miso, molasses, bay leaves and stir through. Increase heat to bring to a boil, then reduce heat to medium-low, cover and let cook for 30- 40 minutes, until the lentils are very soft and fully cooked. (If using the chopped red pepper, add after first 25-30 minutes of cooking lentils, see note). Turn off heat, add the cannellini beans (see note), kale, stir through, cover, and let wilt in soup for about 5 minutes. Remove bay leaves to serve, and taste to add additional salt and pepper if desired.


  • Spice Note: Nutmeg seems an odd addition to this soup, I know. However, it actually works nicely with bitter greens, and adds a subtle flavor to the soup that is very pleasant. Give it a try!
  • Red Pepper Note: I add the red pepper a little later, just to preserve a little more of the freshness of the pepper. You can add it earlier if you prefer, or use carrot in place of red pepper – though I prefer the red pepper variation.
  • Beans Note: Adding the cannellini beans later in the cooking helps preserve the white color of the beans. You can certainly add them earlier, with the lentils, if you want, but they will absorb the broth and turn a brownish color. Just for visual appeal, I prefer to add them later.
  • Savvy Subs and Adds: Mung beans would make a good substitution for the green lentils if you have those handy. You can substitute other greens in place of the kale if you like, such as collard greens, swiss chard, or spinach. If using swiss chard or spinach, you won’t need to cook them through, just stir through for a minute and serve.

Hope you enjoy these selections. What are your favorite vegan soups?x Dreena

5 Best Vegan Soup Recipes (plant-based, oil-free, gluten-free) (2024)


Can you eat soup on a plant-based diet? ›

Plant-based soups and sides are on the rise

It's a simple change that allows consumers to work toward cutting down on meat without cutting out flavor. Food Business News calls out vegan soups specifically as a key area of consumer interest. Soups make for natural menu pairings with or without meat.

What instant soups are vegan? ›

  • Tesco Finest Sweet Potato Coconut & Chilli Soup 600G. Write a review. ...
  • Tesco Finest Vine Sun Dried Tomato & Lentil Soup 600G. Write a review. ...
  • BOL Garden Pea & Spinach Power Soup 600g. ...
  • BOL Roasted Red Pepper & Tomato Power Soup 600g. ...
  • Tesco Tomato & Basil Soup 600G. ...
  • Tesco Chunky Minestrone Soup 600G. ...
  • Tesco 3 Chilli Bean Soup 600G.

What canned soup is vegan? ›

Gardein. Gardein products are serious vegan staples and these plant-based soups are no exception. The brand offers six soup varieties, including Chick'n Noodl', Minestrone & Saus'ge, and Be'f & Vegetable, along with two cruelty-free canned chilis to eat and cook with.

Does Campbell's make vegan soup? ›

Campbell's® Culinary Reserve Frozen Ready to Eat Soup Vegan Vegetable Soup, 4 Pound Pouches, 4-Pack - Campbells Food Service.

Can I eat potatoes on a plant-based diet? ›

Potatoes are loaded with Vitamin C, most B vitamins, potassium, fiber, and more. Potatoes absolutely can be part of a healthy plant-based diet! We love to enjoy potatoes in plenty of plant-based recipes from pizza to lasagna to soups, and more!

Are Progresso soups vegan? ›

Vegetarian & Vegan Soups Range | Canned Soup | Progresso.

What cup of soups are vegan? ›

Vegan soups to buy at Tesco
Soup nameIs it vegan?
Batchelors Cup A Soup Minestrone 4 Pack 94G Probably vegan
Batchelors Cup A Soup Szechuan 4 Sachets 92G Probably vegan
Heinz Weight Watchers Carrot & Lentil Soup 295G Probably vegan
Heinz Plant Protein Mediterranean Tomato & Bean Soup 400G Suitable for vegans
32 more rows
Feb 5, 2024

Does Progresso have vegan soup? ›

Good Natured Soup Hearty Corn and Chipotle Chowder

From the makers of Progresso, this soup is delicious and 100 percent plant-based.

What brand of canned soup is gluten free? ›

Progresso. Progresso (a General Mills company) labels many of its soups gluten-free, including Traditional Manhattan Clam Chowder, Garden Vegetable, Creamy Mushroom, Lentil with Roasted Vegetables, and Traditional Split Pea with Ham.

Which canned soup is gluten free? ›

Campbell's® Cream of Chicken Gluten Free Soup starts with high-quality chicken stock, fresh cream and tender chicken raised without antibiotics for deliciously smooth flavor.

What is a vegan thickener for soups? ›

If you need to thicken a soup or stew, you can turn to starchy vegetables like potatoes, carrots, and sweet potatoes. Cook the veggies well and then blend. Once you have a smooth mixture, incorporate it into your soups, stews, and sauces to achieve a thicker result.

Is Heinz tomato soup suitable for vegans? ›

Suitable for vegans.So why not take a moment to embrace the familiar, comforting taste of Heinz Plant-Based Creamy Tomato Soup today? Try the rest of our Classics range, including: Cream of Tomato, Potato & Leek and Vegetable or our Heinz Big Soup range for a hearty filled meal with big-time flavour.

What soup is Campbell's discontinuing? ›

Campbell's Chunky Philly-Style Cheesesteak soup

Campbell's officially discontinued its Philly-style cheesecake soup in 2021 to very little pushback.

What is excluded from plant-based diet? ›

The Many Variations of a Plant-Based Diet

Vegan: This is a diet that consists of plant-based foods only and excludes meat, dairy, eggs, and often honey. Many who follow this lifestyle do so for ethical or environmental reasons, and other lifestyle modifications are typically included in addition to the dietary changes.

Can you eat spaghetti on a plant-based diet? ›

Many vegans and plant-based eaters wonder if pasta is safe to consume within their dietary restrictions. Fortunately, most boxed pastas contain only one or two ingredients – semolina and a grain, and are usually mixed with water to create a pasta dough.

Can I eat chicken on a plant-based diet? ›

A plant-based diet is not a vegetarian or vegan diet; you can eat poultry, beef, eggs, fish, and dairy products, however most of your nutrient intake is coming from plant-based food sources.

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