*Disclaimer: I am not a doctor and this post contains my personal experience, please consult a physician before trying anything you read in this post. I am not advising you to try or do anything. I am merely sharing what I am doing in my own journey to getting healthy.
This post will contain the 6 Easy Vegan Soup Recipes that are Healthy and actually Delicious. However, I am also going to tell you why I even came up with them and how I use them to keep my hunger satisfied, keep our grocery bill down, and attempt to maintain a healthy diet.
So, to start, I have had a rough few months. I know you are thinking that I have had a hard time because of Covid-19 and so has everyone else. And yes, Covid-19 has played a huge role in that. But it is also because the last year of our lives has been a whirlwind of not great things. For starters, my husband was diagnosed with a relapse of leukemia and had a stem cell transplant after a round of induction chemo last year and it has been a hard road.
In other words I have been eating my feelings and that’s not healthy. I know. But I also was put on a medication last year to stop my menstrual cycle that lasted 3 weeks and I ended up in Urgent Care because of and still had one off and on every couple days for about 6 months, and I gained a significant amount of weight from that.
Last week at the doctor’s office I was told I was very close to diabetic status and I needed to make some serious changes. So, I decided that soups would be my first big change. And working out regularly in the mornings. I say in the mornings because I believe it truly is the best time of day. It wakes me up helps my energy levels throughout the day and in general, I just feel better if I do it in the morning.
Click here to read my current workout routine.
I love veggies and I love soup and it is Fall, so what better way to not go crazy trying to change my diet? I decided that I could pack veggies and protein into soups and get the nutrition I need without sacrificing flavor or going crazy eating the same thing every single day. Although it takes a lot for me to get tired of something I really like.
Thus my 6 delicious soups were born. I researched healthy weight loss soups and came up with a few baseline ideas, but being a vegan meant that I had to make changes and I didn’t exactly like all the ingredients in all of the ones I looked up. So, here’s what I came up with:
6 Easy Vegan Soup Recipes that are Healthy and actually Delicious
- Vegetable Soup: 1 Can of Carrots, 2 Cans Cut Green Beans, 1 Box of Veggie Broth (make sure it is low sodium or no added sodium), 1 Can Tomatoes, 1 Head or Bag of Riced Cauliflower, 1 Head of Bag of Frozen Broccoli, Lots of Basil (probably 2 tablespoons), Italian Seasoning to Taste, Pinch of Pink Salt, 1/2 package of low-sodium taco seasoning, pepper and a small sprinkle of cajun seasoning.
- Taco Soup: 1 Can of Black Beans (these are a good source of protein and I read on a diabetes blog that only a 1/2 cup serving is a healthy amount of carbs and fiber), I used 1/2 package of ground Beyond Beef in my first batch, but you can use your choice of protein, next time I will season and chop up walnuts as my “meat substitute” just be aware of the calories, sugar (especially added sugar) sodium, and fiber. 1 Can of Tomatoes, 1 box of vegetable broth, 1 package of taco seasoning, Riced cauliflower, or a head of cauliflower riced, minced onions, and minced garlic to taste.
- Cabbage Soup: You can get a head of cabbage and dice it up, however, I am way too lazy for that so I am doing a coleslaw package of mixed color cabbage. 1 box of veggie broth, 1/2 teaspoon of pink salt, pepper, celery an entire stock ( I boil this first because it takes away the smell and taste and maybe some of the nutrition, but I am using it as a filler because I like chunky soups a lot of the time. 1-2 cup(s) of water, garlic, 1 onion diced (however you like it diced in soups, I cut very small pieces), 1/2 tablespoon minced garlic, thyme and basil to taste, 1-2 Can carrots, and 1 Can tomatoes. (chives and spinach optional, I will add it in if I eat it again within the next 2 months)
- Coconut Soup: 1 Can Coconut Milk, 1 Can Diced Tomatoes, 1/4 teaspoon cumin, 1 teaspoon minced garlic, 1 diced onion diced, 1 orange or yellow bell pepper diced, 1/4 teaspoon curry powder, 1 box veggie broth, 1 cup spinach, diced mushrooms, (shirataki noodles optional), 1 tablespoon coco aminos (these are my favorite by far and they are a low glycemic, keto-friendly, soy-free option).
- Tomato Bisque: 1 Can Tomato Sauce, 1 Can Coconut Milk, 1 Can Carrots, 1 jar Ragu Simply (the garlic one is the best, but you can use whichever you prefer), 1 Can Diced Tomatoes, 1/2 box of veggie broth, 1 tablespoon basil, 1/2 sweet onion, 1/2 teaspoon Italian seasoning, salt & pepper to taste.
- Broccoli Cheddar Soup: 2 bags frozen cauliflower (steamable in the bag makes this a quick meal to prepare), 1 Cup cashews (little or no salt), 1 bag frozen broccoli, 1 tsp turmeric, 1 tablespoon nutritional yeast, 1/2 teaspoon pink salt, 1 tablespoon 2 cups veggie broth, 1 cup vegan milk of choice (I prefer almond or cashew), 1 sweet onion, 1 cup shredded carrot, 1 teaspoon minced garlic, pepper to taste.
*Note: In all these soups for any vegetable that is not canned I used 1/4 cup of EVOO to sautee the vegetables prior to adding in anything else to the soup. And brown the meat substitute of your choice prior to adding it to a soup.
*Note: Broccoli Cheddar Soup: With a high-powered blender add cashews, sauteed onion, and 1 cup of boiling water, mix until completely smooth before adding to the soups. This gives a thick, creamy, cheesy texture that is delicious!
How am I using these soups to balance my diet and shed a few pounds? I am making one soup each week for the next 6-weeks. This is all I will eat unless we have a completely veggie meal option (which we don’t currently on our menu, but I could substitute one out if need be, you can read more about meal planning and my menu system here).
I will eat the soup until I am full (being careful of the ones that are more full of fat, coconut soup is a great example of this). I will steer clear of most any carbs and have nuts as snacks throughout the day. I will add in some protein here and there. We have talked about the idea of adding free-range eggs back into our diet, but we are still unsure about it. I will update if we decide to and that with an avocado would then be my breakfast.
For my breakfast the next 6-weeks I will have hot tea with less than a teaspoon of honey or coconut sugar and a splash of soy milk, oatmeal with a small amount of coconut sugar, walnuts, 1/4 cup blueberries, 1/4 cup soy milk, 2 tablespoons chia seeds, a sprinkle of flaxseed, and cinnamon to taste.
I will add veggies on the side of the soup if I am feeling extra hungry during lunch. For example: roasted brussels sprouts drizzled with olive oil, balsamic vinegar, maple syrup (very light drizzle of syrup being careful of my sugar intake), or olive oil and coco aminos roasted on top of baby carrots. And anything else I have in my freezer that’s not on the family meal plan over the next 6-weeks is free-game for me to add along with the soups.