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 hearty and healthy soup is pure comfort.
Creamy Vegetable Soup (Without Cream)
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.
How to Make Vegan Creamy Vegetable Soup
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 cozy vegetable soup:
- 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 Freeze Vegan Creamy Vegetable Soup:
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. Also, 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.Give this cozy soup a try this week for a guaranteed crowd-pleaser. And be sure to 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 Creamy Soup Recipes
Creamy Vegetable Soup
- 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
- 3/4 tsp. freshly cracked black pepper
- 8-10 sprigs fresh thyme
- 1/2 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
- 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.)