Two Vegan Soup Recipes: Superfoods to Warm and Delight!

In this Nutrition Bite, we’re diving into the vibrant world of culinary delights that not only tantalize your taste buds but also pack a powerful punch of health benefits. We’ve got 2 amazing soup recipes for you that feature ingredients that are delicious and incredibly good for you…

From the zesty freshness of parsley and lemon to the robust flavors of oregano and garlic, and the earthy goodness of mushrooms and walnuts, these kitchen superheroes are more than just ingredients – they’re your allies in wellness. From inexpensive to more fancy, enjoy!

Heart-Healthy Maple Carrot Soup with Chimichurri

This first recipe features parsley, oregano, garlic, and lemon. These are relatively inexpensive ingredients that should be accessible to most. PLUS, it’s delish!

Here are some health benefits you can harness from this tasty, hearty soup:

Parsley

Rich in Nutrients: Packed with vitamins A, C, and K, as well as folate and iron.
Anti-Inflammatory Properties: Contains compounds that may help reduce inflammation.
Promotes Heart Health: Supports cardiovascular health by helping to lower cholesterol levels.
Fresh Breath: Acts as a natural breath freshener due to its chlorophyll content.
Rich in Vitamin K: Essential for blood clotting and bone health.
Abundance of Vitamin C: Boosts the immune system and promotes skin health.
Source of Iron and Calcium: Contributes to blood health and bone strength.
Antioxidant Properties: Helps neutralize f.ree radicals in the body.

Oregano

Antioxidant Powerhouse: Loaded with antioxidants that help combat oxidative stress. Contains compounds like rosmarinic acid and thymol
Antibacterial Properties: Contains compounds like thymol that have antimicrobial effects.
Digestive Support: Aids digestion and may alleviate symptoms like bloating.
Vitamin K: Supports bone health and blood clotting.
Anti-Inflammatory Effects: May help reduce inflammation in the body.
Rich in Fiber: Aids digestion and supports gut health.

Garlic

Immune Boost: Garlic is known for its immune-boosting properties, helping fend off illnesses.
Antibacterial and Antiviral: Contains allicin, known for its antimicrobial properties.
Detoxification: Assists the body in detoxifying harmful substances.
Rich in Vitamin C: Boosts the immune system and promotes skin health.
Selenium: An essential trace element with antioxidant properties.
Alleviates Cardiovascular Risks: Helps regulate cholesterol levels and blood pressure.

Lemon

Alkalizing Effect: Despite its acidic taste, lemon has an alkalizing effect on the body.
Hydration Support: Lemon water can contribute to overall hydration.
Detoxifying Properties: May aid in flushing out toxins from the body.
Vitamin C Boost: Enhances immune function and promotes skin health.
Citric Acid: Aids in digestion and can help prevent kidney stones.
Potassium: Supports heart health and helps regulate blood pressure.
Antioxidant Properties: Combats oxidative stress in the body.

Now that you know how GOOD FOR YOU this savory soup is for you, here’s that recipe.

Heart-Healthy Maple Carrot Soup with Chimichurri

Prep time: 10 minutes
Cook time: 50 minutes
Total time: 60 minutes
Servings: 4

Ingredients

Star Ingredients: Parsley, Oregano, Garlic, Lemon

For the Maple Roasted Carrots:

1 pound (450g approx.) carrots, peeled and chopped into small pieces
2 tablespoons pure maple syrup
1/2 teaspoon red pepper flakes

For the Soup:

2 medium potatoes, peeled and diced
1 onion, chopped
2 celery stalks, chopped
1 tablespoon olive oil
4 cups vegetable broth
Salt and pepper to taste

For the Chimichurri:

1/4 cup fresh parsley, finely chopped
1/4 cup fresh oregano, finely chopped
2 cloves garlic, minced
1 tablespoon lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
1/2 teaspoon red pepper flakes
Salt and pepper to taste

Instructions

1. Prepare the Maple Roasted Carrots: Preheat the oven to 400°F. In a large mixing bowl, combine the chopped carrots, maple syrup, and red pepper flakes. Toss to coat the carrots evenly. Spread the carrots on a baking sheet lined with parchment paper. Roast them for about 25-30 minutes or until they are tender and slightly caramelized. Set them aside.

2. Make the Soup: In a large soup pot, heat a bit of olive oil over medium heat. Add the chopped onion and celery. Sauté for about 5 minutes until they become translucent and fragrant.

3. Add the potatoes to the pot and pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15-20 minutes until the potatoes are soft.

4. Transfer the mixture to a high powered blender and add the maple-roasted carrots. Pulse until smooth and creamy. Season the soup with salt and pepper to taste. If it’s too thick, add more vegetable broth to reach the desired consistency.

5. Prepare the Chimichurri: In a small bowl, combine the parsley, oregano, garlic, lemon juice, extra-virgin olive oil, red wine vinegar, red pepper flakes, salt, and pepper. Stir until everything is well mixed.

6. Divide the soup into bowls and drizzle each bowl with a generous spoonful of chimichurri sauce.

Anti-Inflammatory Cream of Mushroom and Walnut Soup

Our second delicious soup to help keep you warm this winter features mushrooms and walnuts. It’s a bit more fancy, but man is it great! Plus an excellent source of Vitamin D, which, if you read our blog yesterday on deficiencies, is crucial to get if you are on a plant-based diet.

Here are some health benefits you can harness from this earthy, soul-warming soup:

Mushrooms

Immune Boosters: Beta-glucans found in mushrooms boost immune function, enhancing the body’s ability to fight infections and illnesses.
Vitamin D Source: Exposure to sunlight enriches mushrooms with vitamin D, crucial for bone health, immune function, and mood regulation.
Antioxidant Defense: Loaded with selenium and other antioxidants, mushrooms combat oxidative stress, supporting overall cellular health and reducing the risk of chronic diseases.
Nutrient Powerhouse: Mushrooms are a good source of B-vitamins (B2, B3, B5, and B6) as well as minerals like potassium, copper, and phosphorus, contributing to energy metabolism and maintaining a healthy nervous system.
Digestive Health: Rich in fiber, mushrooms promote a healthy gut by supporting regular bowel movements and a balanced microbiome.

Walnuts

Heart-Friendly Fats: Omega-3 fatty acids in walnuts support heart health by reducing bad cholesterol levels, lowering the risk of cardiovascular diseases.
Brain Boosters: Walnuts contain omega-3s and antioxidants that support cognitive function, potentially protecting against age-related cognitive decline.
Anti-Inflammatory Properties: The polyphenols in walnuts contribute to reducing inflammation in the body, supporting overall health and preventing chronic diseases.
Nutrient-Rich: Packed with essential minerals (manganese, copper) and vitamins (B6, B9, E), walnuts offer a range of nutrients crucial for various physiological functions.
Satiety and Weight Management: The combination of healthy fats, protein, and fiber in walnuts promotes a feeling of fullness, aiding in weight management and preventing overeating.

So exciting to know you can eat decadently, AND be doing your body good, hey? Here’s recipe number two!

Anti-Inflammatory Cream of Mushroom and Walnut Soup

Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Servings: 4

Ingredients

Star Ingredients: Mushrooms, Walnuts, Garlic, Parsley

4 cups large Portobello mushrooms, quartered
1 medium red onion, chopped
3 cloves garlic, minced
1 leek stalk, chopped
1/2 cup red wine
1/2 cup soaked walnuts (soak in water for about 2 hours, then drain)
1/2 cup quinoa, cooked
4 cups vegetable broth
1 tablespoon olive oil
Salt and pepper to taste
Fresh parsley (for garnish)
1/4 cup walnuts, crushed (for garnish)

Instructions

1. In a large soup pot, heat the olive oil over medium heat. Add the red onion, leek and sauté for about 3-4 minutes. Add the garlic and the Portobello mushrooms to the pot and continue to cook for about 5-7 minutes until the mushrooms release their moisture and start to brown. Add the red wine, and deglaze the pan by using a wooden spoon to scrape the brown bits off the bottom of the pan. Let the sauce simmer for 3 minutes. Remove only the mushrooms and set aside.

2. Add the vegetable broth to the soup pot, bring to a boil and then reduce to simmer for about 15-20 minutes. Season with salt and black pepper.

3. Transfer the soup, the mushrooms, quinoa and soaked walnuts to a high powered blender and pulse until creamy and smooth.

4. To serve, ladle the creamy Portobello mushroom and walnut soup into bowls.

5. Garnish with fresh parsley and crushed walnuts.

Now that we’ve unveiled the nutritional wonders each of these soups bring to the table and two delectable recipes that seamlessly incorporate these superfoods…