Creamy Vegetable Soup (without cream) is made with wholesome ingredients and comes together in 1 pot. Filled with fiber and protein, this vegan vegetable soup is pure comfort.
Why You'll Love this Creamy Vegetable Soup
I have to say, this vegan vegetable soup may be my new favorite winter recipe.
It's incredibly cozy, rich in nutrients, and all comes together in ONE pot. Not to mention completely plant-based thanks to a one game-changing ingredient
I love that this soup leans on convenience items such as frozen veggies, canned chickpeas, and vegetable broth.
Not only does it cut back on prep time, but it also makes this recipe super weeknight-friendly.
Both kids and adults will love it, and most folks won't believe how secretly virtuous it is.
- Aromatics: A mix of onion, celery, and garlic create the aromatic foundation of the soup. You can use any variety of onion you like.
- Potatoes: Look for baby red potatoes, which don't require peeling. Alternatively, you can use Dutch yellow potatoes.
- Cashews: The secret soup ingredient is raw cashews, which add luscious creaminess to this dairy-free recipe.
- Broth: If making vegan, use homemade or store-bought vegetable broth. Otherwise, chicken broth also works.
- Frozen Veggies: I like using a frozen garden blend, which typically includes carrots, corn, broccoli, and peas. Alternatively, you can also use a California blend, which often includes cauliflower, too.
- Chickpeas: For a one-two punch of plant protein and fiber.
- Herbs: I like using a mix of dry herbs (oregano) and fresh (thyme).
See the recipe card for full information on ingredients and quantities.
Substitutions and Additions
- Make Nut-Free: Swap the cashews for 1 cup full-fat coconut milk in order to achieve the same creaminess.
- Make Low-Carb: Swap the potatoes for 1 medium head of cauliflower, cut into small florets.
- Use Different Beans: In place of the chickpeas, any white bean will work, such as Great Northern, Cannellini, or navy beans.
Step 1: Sauté aromatics in a Dutch oven (or large stock pot) until soft. Meanwhile, place your raw cashews in a bowl with HOT water and let them soak while you prepare the remainder of the recipe.
Step 2: Add potatoes, garlic, herbs, and spices, and cook 5 minutes. You just want the potatoes to pick up some color, and for the flavors to marry.
Step 3: Add frozen veggies and chickpeas, followed by the broth.
Step 4: Simmer soup until the potatoes are tender, about 20 minutes.
As far as toppings/garnishes, I love sprinkling more fresh herbs overtop right before eating. Another favorite is crushed crackers for texture, or crusty bread for dunking.
In short, YES—frozen veggies can often be just as nutritious. Because most vegetables are frozen soon after being harvested, they often have the same amount of nutrients as fresh—sometimes more.
Plus, frozen produce has a longer shelf life and is much cheaper than fresh, especially for out-of-season veggies. I suggest stocking up your freezer when your favorite brands go on sale—it helps make weeknight cooking and meal prep SO much simpler.
Also, if you have leftover fresh produce that you know you won’t use before it spoils, simply freeze it!
This vegan vegetable soup is rich in heart-healthy fats, fiber, and plant protein. In fact, one serving provides almost 40% of your daily fiber goal. It's also a rich source of potassium, immune-boosting vitamin C, plus fat-soluble vitamins A, E and K.
Compared to other creamy vegetable soups, this one is also extremely low in saturated fat. (Many get their creamy consistency from heavy cream or whole milk, which are predominantly sat fat.) Because this version contains rich amounts of monounsaturated fat, it keeps you full while also providing heart-health benefits.
This soup actually freezes quite well since there is no dairy in it. Just be sure to let the soup cool completely before freezing it.
If you want to speed up the process, you can place the soup pot in an ice bath, and stir it every few minutes to cool faster.
After it's cooled, transfer to an airtight storage container and refrigerate for up to 5 days, or freeze up to 3 months.
Pro tip: leave about an inch of space between the soup and lid of the storage container. This will ensure the liquid has enough space to expand, yet will limit the amount of air that can get in (which can cause freezer burn).
When you’re ready to reheat, refrigerate overnight to thaw, and reheat in a small pot over medium heat.
Alternatively, you can warm individual servings in a microwave-safe bowl, stopping to stir every 30 seconds, to promote even heating.
If you give this vegan soup recipe a try, snap a pic and tag #dishingouthealth on Instagram so I can see your beautiful creations. Also, follow along on Facebook and Pinterest for the latest recipe updates!
More Vegetable Soup Recipes to Try:
Creamy Vegetable Soup
- Dutch oven or stockpot
- 1 cup raw cashews
- 2 Tbsp. extra-virgin olive oil
- 1 medium yellow onion, finely chopped
- 1 cup diced celery
- 12 oz. baby red potatoes, quartered (if larger, cut into bite-size pieces)
- 3 cloves garlic, minced
- 2 tsp. dried oregano
- 1 tsp. kosher salt
- ¾ tsp. cracked black pepper
- 8-10 sprigs fresh thyme
- 1 (1-lb.) bag mixed frozen vegetables (I use either a California Blend or Garden Blend)
- 1 (15-oz.) can chickpeas, rinsed and drained
- 4 cups lower-sodium vegetable broth
- Place cashews in a bowl and add 2 cups HOT water. Let soak while you prepare remainder of recipe.
- Heat oil in a large soup pot or Dutch oven with a fitted lid over medium. Add onions and celery; cook 5 to 6 minutes, until softened. Add potatoes, garlic, oregano, and thyme; cook 5 more minutes, stirring often. Stir in frozen vegetables, chickpeas, salt, and pepper.
- Add broth and bring mixture to a boil, scrapping up any browned bits on the bottom of pan. Reduce heat to medium-low and simmer, partially covered, 20 to 25 minutes, until potatoes are tender.
- Transfer cashews and soaking liquid to a blender and blend on HIGH until smooth (texture should resemble cashew milk). Pour cashew mixture into soup and gently simmer, uncovered, until soup starts to thicken, about 8 to 10 minutes.
- Remove bare thyme stems and adjust seasonings as needed. Ladle soup into bowls and add garnishes of choice (more fresh herbs, crushed crackers, croutons, etc.)
- Store: Refrigerate leftovers for up to 4 days.
- Freeze: Let the soup cool completely before pouring in an air-tight container or freezer-safe gallon zip-top bag. Freeze for up to 3 months.
- Reheat: Let thaw in the refrigerator overnight. Transfer to saucepan, and cook over medium heat, stirring often, until warm. You can also warm individual portions in the microwave, stopping to stir every 30 seconds, to promote even heating.