Creamy Vegetable Soup (without cream) is a vegan and gluten-free favorite that comes together in one pot. Filled with fiber and plant protein, this vegan soup recipe is pure comfort.
Why You'll Love this Creamy Vegetable Soup
I have to say, this Creamy 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 simple soup leans on convenience items such as frozen veggies, a can of chickpeas, and vegetable broth. Not only does it cut back on prep time, but it also makes this recipe super weeknight-friendly.
Plus, you can prep many of the ingredients in advance to streamline the process even more. Both kids and adults will love it, and most folks won't believe how secretly virtuous it is. I'm telling you, my family and friends can't get enough.
Step-by-Step Instructions
This soup has an assortment of both fresh and frozen vegetables. It achieves its ultra creamy consistency from, dun dun dun... cashews! Thats right; raw cashews add luscious creaminess to this dairy-free recipe.
You may recognize this trick from my Vegan Cream of Mushroom Soup, too. (It's my favorite one in the book, honestly.) Here's the step-by-step process to make this vegan soup recipe:
- Start by sautéing your aromatics (onion and celery) 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.
- Once the veggies are soft, add the 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.
- Next, stir in the frozen vegetables and chickpeas. 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. The veggie blend is totally up to you and your preferences.
- Now it's time to add the broth and bring the soup to a boil. Once bubbly, reduce the heat to medium-low, cover, and simmer until the potatoes are tender, about 20 minutes.
- At this point, your cashews should be slightly soft and ready to blend. Simply transfer the cashews and soaking liquid to a high power blender and blend until smooth. (The texture should be similar to that of cashew milk).
- Pour the cashew mixture into the soup, and simmer over medium-low for 8 to 10 minutes, until the soup starts to thicken.
- Finally, remove the bare thyme stems and ladle the soup into bowls!
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.
Are Frozen Vegetables as Healthy as Fresh Vegetables?
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!
Is Cream of Vegetable Soup Healthy?
This 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. (Truly, you'll be surprised at just HOW satiating this soup is.)
How to Store, Freeze, and Reheat:
This vegan 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.
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 Healthy Soup Recipes to Try:
Sweet Potato and Chickpea Peanut Stew
Nourishing White Bean and Lemon Soup
Creamy Vegetable Soup
Ingredients
- 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. freshly cracked black pepper
- 8-10 sprigs fresh thyme
- ½ tsp. finely chopped fresh rosemary (optional)
- 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
Instructions
- 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 minutes, until softened. Add potatoes, garlic, oregano, salt, pepper, thyme, and rosemary; cook 5 more minutes, stirring often. Stir in frozen vegetables and chickpeas.
- 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, 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 simmer over medium-low, 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.)
Elaine
This looks really delicious perfect for this cold weather. Was wondering under nutritional information, what is the serving size? A cup? Thanks!
Jacqui
SO easy and SO YUMMY, very filling. So glad I made this. Super flexible to fit your exact taste as well.
My mods:
-added a cup of pasta shells
-added one cooked soft potato to the blender w the cashews.
-didn’t use fresh herbs since i was using whatever i had, to skip a trip to the store. I used dried Italian seasoning, vegan chicken salt and umami powder. Topped w cayenne to serve
-subbed the chickpeas for cannellini beans
I will definitely be making more recipes from this page! 🙂
Jamie Vespa
Hi Jacqui - I'm so glad you enjoyed it! Thank you so much for taking the time to leave a review!
Kelly
Absolutely delicious and great for a week night!
Sherry
This was so delicious. I had all ingredients except used plain mixed vegetables. Turned out great! I will definitely make again! Thank you!
Jamie Vespa
Hi Sherry - I'm so glad the recipe was a hit! Thank you for taking the time to come back and leave a review!
Margaret Sullivan
Fantastic vegan soup!!
Jamie Vespa
So glad you enjoyed it, Margarat!
Brian
Found this recipe looking for a creamy vegan soup my daughter would like. It was a huge hit and I’ve made it several times in the past two months. Thank you 🙂
Karen R
Absolutely delicious and satisfying. I like the taste and texture the cashew mixture adds.
Maura
Commenting so I can come back here and remember how bomb this was and what I added....
After sautéing the onions and garlic, I put them aside and blended them with the cream sauce so make a creamier soup.
I added whatever veggies I had in the fridge and used full sodium broth.
I added a couple bay leaves in the boil.
I added some vinegar at the end to balance the flavors out.
I browned and crisped up a shallot in olive oil and poured it on top at the end, sprinkled with cheese too.
Ate with homemade sweet potato crusty bread.
best soup ever.
Kirsten
This was SO good! My kids and non vegan husband liked it too. I did add nutritional yeast and a cornstarch slurry at the end as it wasn’t thickening up as much as I wanted. Definitely making this again!
Jamie Vespa
Hi Kirsten - I'm so glad you enjoyed it! Thank you for coming back and leaving a review!
Heidi Baty
SO creamy and delicious! I'm making it a second time!
Jamie Vespa
Woohoo! I'm so glad you enjoyed it, Heidi! Thank you for taking the time to leave a review!
Liz
This was delicious! Mine didn’t turn out as creamy as I expected though, any tips?
Cortney Verbanac
I am allergic to cashew could I substitute coconut milk?
Jamie Vespa
Hi Courtney - yes coconut milk should work fine! Enjoy
Natalie T.
This dish was absolutely delicious and I made it tonite for dinner! I actually happened upon your page through a quuck Google search when looking for a vegan bolognese sauce to make for my hubby's bday...Glad I searched around and found other delectable recipes that look divine. If this soup is any indication of your other recipes I've truly hit a gold
mine! Thank you for sharing your gift!
Jamie Vespa
Hi Natalie - so glad the recipe was a hit! Thank you for coming back and leaving a review!
Kristy
Love this recipe and I want to make it for my daughter, who is allergic to cashews and most other tree nuts. But, she is Vegan and loves creamy soups. Do you have some suggested subs for the cashew mix that is not dairy based or coconut based? Trying to keep the soup creamy, Vegan without coconut.
Viv
TRy using sunflower seeds, soak and blend them in high speed blender like Vitamiz.
Laura
I was wondering if you could use white beans instead of cashews?
Limaries
Yes, white beans will work well to thicken the soup.
Sarah
OMG I can’t believe how creamy this soup is! Such a beautiful soup for cold Ohio winters! We’ve made it a handful of times already! Try it!
Jamie Vespa
I'm so glad you enjoy this one, Sarah! It's a favorite over here, too 🙂
Alaina
Love it! We are not vegan and my husband likes a meat in his soup, so I added some chopped hot sausage and it fit right in with the veggies! Such a delicious, easy soup for these cold days.
Jamie Vespa
Hi Alaina - I'm so glad you enjoyed the recipe! Thank you for taking the time to leave a review!
Celenia Rodriguez
Best soup ever!! I highly recommend anyone searching for a new soup made out of whole foods to definitely make this. So good!
JL
Delicious and simple recipe. Thank you for sharing
Jill
Hi this looks delicious. My husband is diabetic so I try to stay away from potatoes due to high glycemic index. Do you need them in this recipe for thickening or can I replace them with something else? If so, what do you suggest? Can’t wait to try this. Thanks
Jamie Vespa
Hi Jill! The amount of potatoes only beaks down to about 2.5 oz per serving - they other veggies really create the bulk of the soup. However if you’d like to avoid them all together, I’d use cauliflower florets. Enjoy!
Theresa
This sounds delicious. I’d like to make it this weekend. If I wanted to use fresh vegetables instead of frozen. What would you recommend and rosy or sauté?
Jamie Vespa
Hi Theresa - You can use literally any assortment of veggies for this soup - it’s super forgiving! If you go with something heartier like raw carrots, cauliflower, etc., I’d just make sure you let them sauté for longer than the recipe suggests. Enjoy!
Joann
I am new to vegetarian cooking, and would love to make this recipe. But, cashews are very expensive. Is there an less expensive substitute? Thanks in advance. P.S. I love your site!
Megan
I used sunflower seeds when I made it and it turned out great! Followed same steps as the cashews 🙂
Katie
My family loved this! Who knew that cashews could add such a rich creamy texture!
Jamie Vespa
Hi Katie--I'm so glad you enjoyed this one!! Thank you so much for taking the time to leave a rating and review.
Camille
Thank you for this recipe! I made this soup and followed the exact instructions with the exception of using 1 tsp of rosemary spice instead of the fresh one and it came out so delicious! My question is whether I can sub walnuts instead of cashews next time? Cashews are more expensive in my area and I'm hoping to save a couple of bucks by subbing it with something else.. Anyways, the soup came out so creamy and the herbs and spices really come together nicely! Thanks again for the recipe and I can't wait to try your other recipes 🙂
Robin Peiczarka
It is delicious and my husband loved it. Not vegan...Could you review the calories? It says 354KCAL. That translates to 354,000 calories?
Jamie Vespa
Hi Robin, Kcal just means calories, so it’s 354 calories per serving.
Maria W
We loved this soup!! A great winter warming meal that’s easy to make
Jamie Vespa
I'm so glad you enjoyed the recipe, Maria! Thank you so much for taking the time to leave a rating and review.
Laura Moore
Big hit with my family!! Even my husband and kids agreed it should be a regular!
Jamie Vespa
Hi Laura, I'm so glad you enjoyed this one! Thank you for taking the time to leave a rating and review!
Melissa
This soup was amazing! I have tried a few of your vegan recipes and they never disappoint! A lot of other vegan recipes are similar, but yours stand out as having better flavor. Thanks so much for your wonderful vegan recipes!
Jamie Vespa
Hi Melissa, I'm so glad you enjoyed this one! Thank you for taking the time to leave a rating and review!
Christina
So delicious! Even my kids were digging in!
Jamie Vespa
Hi Christina, I'm so glad you and your kiddos enjoyed this one! Thank you for taking the time to leave a rating and review!
Mel Hunter
This was amazing! Really good flavor. We added a little nutritional yeast and lemon juice to the cashews before blending, and a bay leaf to the soup. Will definitely make this again!
Gisselle Roldan
Delicious! So flavorful you wouldn't be able to guess that it is vegan. I am making a double batch today to meal prep for the week. Thank you for this recipe. One of my favorite soups ever.
Jamie Vespa
Hi Gisselle,
I'm so glad you enjoy this one!! It's definitely a great one for meal prep. I appreciate you taking the time to leave the recipe a review!
Dani
Thank you for this lovely soup. This was so delicious and comforting. I made it in my instant pot. I used saute mode for the onions, celery and garlic. Used about a half a cup less broth. Set the IP on manual for 2 minutes and did quick release. I also cut the liquid for the cashew cream in half and added after the IP was finished. Let the soup simmer just til thickened and yum. Thank you again for sharing!
Jamie Vespa
Hi Dani, I'm so glad you enjoyed the soup!! Thank you for including the IP instructions you followed, and for taking the time to leave a review!
Susanna Flynn
Really enjoyed this one!! Will add rosemary next time.
Jamie Vespa
Hi Susanna- I'm so glad you enjoyed the recipe! Thank you so much for taking the time to leave a review.
Dawn
Outstanding recipe! Thanks for sharing!
Robin Ifland
A bowl of comfort!!!
Mirna
I was skeptical, I always attempt vegan dishes and they always turn out terrible. (I’m a terrible cook) This, however, was amazing! My mom loved it too! It’s perfect for a cold January night. Thank you.
Irene
Tried this recipe tonight was easy to make and tasted amazing thank you 🙂
Jamie Vespa
I'm so glad you enjoyed it, Irene! Thank you for taking the time to leave a review!
Kim
Can I use heavy cream instead of the cashews since I don’t have any on hand. I seen someone said they used coconut cream which I have on hand.
Jamie Vespa
Hi Kim! Yes, I would use about 1/2-2/3 cup of heavy cream or canned coconut cream in place of the cashews. Just depends on how creamy you want the soup. Enjoy!
Kim
I made it using Coconut milk and added a little corn starch it was delish and bought some cashews for the next time I make it. Thank You💕
Paula
This recipe is creamy and satisfying. It is the second recipe I have made using cashew cream. The other was your wild rice and mushroom soup. Both rank as my favorite soups to make and eat. I look forward to trying other recipes on your site.
Jamie Vespa
Thank you for taking time to leave a review, Paula! I'm so glad the recipe was a hit.
Giovanna Threet
I don't like nuts but don't mind cooking with them if it doesnt tast like nuts can you tell me if the soup is nutty ?
Jamie Vespa
You can't taste the nuts at all!
Lisa
Made this for dinner tonight... it turned out awesome. I added a can of corn, and I think it would be great if I added some beyond hot Italian sausage to it. I might do that with the leftovers.
Jamie Vespa
Hi Lisa, I'm so glad you enjoyed the recipe! Love the idea of adding spicy sausage to the leftovers. Thank you for taking the time to leave a review!
Pat
I posted this under the BB Burger Recipe by mistake.
I’m a Vegetarian, leaning toward Vegan, and really do not like cooking. I’m also not very good at it. When I follow a recipe, I’m usually disappointed in the results. The end product is never “bad”, just not as good as I’d hoped. So, I prefer eating out, which unfortunately, is not an option with COVID raging throughout the country. So, I decided to attempt soup. I found this recipe and thought, “how bad can it be?” Well, I’ve made it twice now and it is wonderful. Let me repeat, it is wonderful — even, if like me, you can’t cook worth a darn. Even my husband, a heavy meat eater, asked me to double the recipe next time because it’s so good. So now I’m off to check out her Black Bean Burger recipes. Hmmm. .
Maureen
My family loves this soup!! Great for dairy-free eaters.
Jamie Vespa
Thank you SO much for taking the time to leave a review!! So glad the recipe was a hit!
Laura
This has become my go-to vegetable soup. It makes my whole family on board with meatless Monday's, which is quite the feat!
Mandy R
A cozy, fantastic recipe. Love that it gave me an opportunity to use up my frozen veggies!
Jamie Vespa
I'm so glad you enjoyed it! Thank you for taking time to leave a review!
Carly Mae
This soup is fantastic. Love enjoying a vegetable soup that actually feels rich and satisfying
Jamie Vespa
SO glad the recipe was a hit! Thanks for taking time to leave a review!
McKayla
The ONLY veggie soup my kids will eat. It’s fantastic and so easy to make.
Alli
Made this tonight and it turned out amazing!!! I skipped the cashew part and instead used a full can of Coconut Milk and it tasted great 🙂
Jamie Vespa
Hi Alli, I’m so glad the recipe was a hit! Thank you so much for taking time to leave a review.
Jaymee Miller
Amazing! Live this so much! Thanks for this recipe!
Kira
Fabulous soup! Will become a vegetarian night staple in my house
Riva
My first EVER online review for a recipe and I've been through hundreds, maybe even thousands. As a vegan myself, I'm always trying to make new things, and soups are just one of those foods that need a lot of flavors to taste right. Out of ALL the online soups I've EVER tried, THIS one is by far the best!
My entire picky family loved it too and that says a lot, because our taste buds are really different.
We were looking for something thick like chowder or creamy, but couldn't find anything that came through, until now.
I really like that I went by this recipe exactly, like all the others and it actually came out incredibly tasty and right, unlike all the others.
I needed to recognize a good food, so here you have it.
Really nice job with this one. A new favorite for sure!
Jamie Vespa
Hi Riva--Thank you SO much for taking the time to leave such a fabulous review! I'm so glad the recipe was a hit, and that your family enjoyed it. Again, thank you for the support.
Ablavi
Wow! This soup is so delicious and and so easy to make! It’s so creamy you’ll think there’s actual dairy in there. Thank you for this tasty, guilt-free meal!
Jamie Vespa
I'm so glad you enjoyed the recipe, Ablavi! Thank you for taking time to leave a review!
Melissa
Hi there! Looking forward to making this tonight. Can you tell me what the yield is for the cashew cream? I made my own another night and need to know How much to add.
Thanks!
Karen Esau
I would love to make this in my instant pot. Anyone know how to translate recipe into an instant pot recipe?
Monica
Delicious. I followed the recipe exactly. I love real butter and cream so I was concerned that I would find this soup lacking in some way but I did not. Great recipe, thank you!
Jamie Vespa
Hi Monica-- I'm so glad you enjoyed the soup! Thanks for taking time to leave a review!
beth l
This was seriously amazing!! My entire family LOVED it (many of which aren't vegan). Thank you!
Kristi
This was unbelievably good. Was NOT expecting the family to go this crazy over this soup! Thank you!
Jamie Vespa
Hi Kristi, I'm so glad you and your family enjoyed the recipe!! Thank you for taking time to leave a review!
Michelle
Can you substitute peanuts for cashews?
Jamie Vespa
Hi Michelle, I don’t think peanuts would be a great substitute. I would try blanched almonds or soaked sunflower seeds instead.
Maddy
This recipe is so incredibly good! I have made it twice in the past two weeks. I love how creamy it is.
Paulina
Yum! This looks so good! Can you sub cashew butter for the raw cashews, and if so, how much would you recommend?
Jane
I love this soup!!! So tasty and easy to make!
dishingouthealth
Thanks, Jane! So glad you enjoy it!
Cassandra
This looks delicious! Do you think you could sub the cashew mix with coconut milk instead?
Kelly Ruckers
I LOVE THIS SOUP! It’s so easy and keeps well for days. Can’t beat a healthy creamy soup!
dishingouthealth
I'm so glad you love it, Kelly! Thanks for taking time to leave a review!
Rachel Morton
Super hearty and easy to make. I fresh added cauliflower and a bay leaf, too.
dishingouthealth
Love those additions! So glad you enjoyed it.
Bailey Shaw
Wow! Made this soup today and it’s incredible. Can’t believe how creamy it is! Thanks dishing out health!