Nourishing and Easy Soups and Stews for the Whole-Food Plant-Based Beginner

Food, Health

Introduction

If you’re new to the whole-food plant-based (WFPB) lifestyle and eager to dive into cooking, vegan soups and stews are the perfect place to start. These hearty, nourishing meals are incredibly versatile, easy to prepare, and can be packed with plant-based protein to keep you full and satisfied. Whether you’re looking for grab-and-go options for busy mornings, slow cooker meals for those hectic weeknights, or freezer-friendly dishes to make ahead, this guide has you covered.

Why Soups and Stews?

Soups and stews are the ultimate comfort food, especially when the weather starts to cool down. They are also incredibly forgiving, making them ideal for beginner cooks. With a few basic ingredients, you can create a satisfying meal that’s not only delicious but also packed with nutrients. Plus, soups and stews are fantastic for batch cooking, saving you time and effort in the kitchen.

Essential Ingredients for Vegan Soups and Stews

Before diving into the recipes, let’s talk about some essential ingredients you’ll need to create hearty, protein-packed vegan soups and stews.

  1. Legumes: Beans, lentils, and chickpeas are the backbone of many vegan soups and stews. They are not only high in protein but also rich in fiber, making them a perfect base for a filling meal.
  2. Vegetables: The sky’s the limit when it comes to adding veggies to your soups and stews. Carrots, celery, onions, and garlic are classic choices, but don’t be afraid to experiment with zucchini, sweet potatoes, bell peppers, and even leafy greens like kale or spinach.
  3. Grains: Whole grains like quinoa, barley, or brown rice can add a satisfying texture and extra nutrients to your soups and stews. They also help keep you full longer.
  4. Herbs and Spices: Fresh or dried herbs and spices can transform a simple soup into a flavor-packed meal. Consider adding thyme, rosemary, cumin, or smoked paprika for depth of flavor.
  5. Broth: A good-quality vegetable broth is key to creating a rich and flavorful base for your soups and stews. You can make your own or choose a low-sodium store-bought option.

Grab-and-Go Vegan Soups and Stews

For those busy mornings when you need something quick and nourishing, these grab-and-go vegan soups and stews are perfect. Prepare them ahead of time and portion them out for easy reheating throughout the week.

1. Protein-Packed Lentil and Quinoa Soup

This hearty soup is loaded with plant-based protein from lentils and quinoa, making it a perfect grab-and-go option for busy days.

Ingredients:

  • 1 cup dried green or brown lentils
  • ½ cup quinoa, rinsed
  • 1 onion, diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 can (14.5 oz) diced tomatoes
  • 6 cups vegetable broth
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp thyme
  • Salt and pepper to taste
  • 2 cups chopped spinach

Instructions:

  1. In a large pot, sauté the onion, carrots, celery, and garlic over medium heat until softened, about 5 minutes.
  2. Add the lentils, quinoa, diced tomatoes, vegetable broth, cumin, smoked paprika, thyme, salt, and pepper. Bring to a boil.
  3. Reduce the heat, cover, and simmer for 25-30 minutes, or until the lentils are tender.
  4. Stir in the chopped spinach and cook for an additional 5 minutes.
  5. Portion out into containers for an easy grab-and-go meal.

Nutritional Information (per serving):
Calories: 500
Protein: 20g
Carbohydrates: 75g
Fat: 5g

2. Chickpea and Kale Stew

This chickpea and kale stew is not only delicious but also packed with protein and fiber, making it a great choice for a filling lunch or dinner.

Ingredients:

  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 4 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 2 cups chopped kale
  • 1 sweet potato, diced
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • Salt and pepper to taste

Instructions:

  1. In a large pot, sauté the onion and garlic until softened.
  2. Add the sweet potato, chickpeas, vegetable broth, diced tomatoes, turmeric, cumin, smoked paprika, salt, and pepper. Bring to a boil.
  3. Reduce the heat, cover, and simmer for 20-25 minutes, or until the sweet potatoes are tender.
  4. Stir in the chopped kale and cook for an additional 5 minutes.
  5. Serve hot or portion out for a grab-and-go meal.

Nutritional Information (per serving):
Calories: 500
Protein: 20g
Carbohydrates: 75g
Fat: 8g

Easy Vegan Soups and Stews with Instant Pot or Slow Cooker

If you’re looking for a set-it-and-forget-it option, these Instant Pot and slow cooker recipes are for you. They require minimal prep and can be left to cook while you go about your day.

3. Instant Pot Vegan Black Bean Soup

This black bean soup is rich, flavorful, and packed with protein. The Instant Pot makes it incredibly easy to prepare.

Ingredients:

  • 1 lb dried black beans, soaked overnight
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 bell pepper, diced
  • 1 can (14.5 oz) diced tomatoes
  • 6 cups vegetable broth
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp oregano
  • Salt and pepper to taste
  • 1 lime, juiced
  • Fresh cilantro for garnish

Instructions:

  1. Add all ingredients except lime juice and cilantro to the Instant Pot.
  2. Set the Instant Pot to “Soup” mode and cook for 30 minutes.
  3. Once done, allow the pressure to release naturally for 10 minutes, then quick release the remaining pressure.
  4. Stir in the lime juice and garnish with fresh cilantro before serving.

Nutritional Information (per serving):
Calories: 500
Protein: 20g
Carbohydrates: 75g
Fat: 5g

4. Slow Cooker Sweet Potato and Peanut Stew

This African-inspired stew combines the sweetness of sweet potatoes with the richness of peanut butter, creating a delicious and protein-packed meal.

Ingredients:

  • 2 sweet potatoes, peeled and cubed
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 bell pepper, diced
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 can (15 oz) chickpeas, drained and rinsed
  • ½ cup natural peanut butter
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp ginger
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. Add all ingredients except peanut butter and cilantro to the slow cooker.
  2. Cook on low for 6-8 hours or on high for 3-4 hours, until the sweet potatoes are tender.
  3. Stir in the peanut butter until fully combined.
  4. Garnish with fresh cilantro and serve.

Nutritional Information (per serving):
Calories: 500
Protein: 20g
Carbohydrates: 75g
Fat: 15g

Freezer-Friendly Vegan Soups and Stews

Batch cooking and freezing soups and stews is a great way to ensure you always have a healthy meal ready to go. These recipes are perfect for making ahead and freezing in portions for easy reheating.

5. Creamy Cauliflower and White Bean Soup

This creamy soup is made without any dairy and gets its richness from blended cauliflower and white beans. It’s perfect for freezing and reheating on busy nights.

Ingredients:

  • 1 head of cauliflower, chopped
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 can (15 oz) white beans, drained and rinsed
  • 4 cups vegetable broth
  • 1 tsp thyme
  • 1 tsp rosemary
  • Salt and pepper to taste
  • 1 cup unsweetened almond milk
  • Fresh parsley for garnish

Instructions:

  1. In a large pot, sauté the onion and garlic until softened.
  2. Add the cauliflower, white beans, vegetable broth, thyme, rosemary, salt, and pepper. Bring to a boil.
  3. Reduce the heat and simmer for 20 minutes, until the cauliflower is tender.
  4. Use an immersion blender to blend the soup until creamy. Stir in the almond milk.
  5. Garnish with fresh parsley and serve or freeze in portions.

Nutritional Information (per serving):
Calories: 500
Protein: 20g
Carbohydrates: 65g
Fat: 15g

6. Freezer Friendly Vegan Chili

This vegan chili is perfect for meal prepping. You can prepare the ingredients, freeze them, and then dump them into a slow cooker or Instant Pot for a quick and easy meal.

Ingredients:

  • 1 cup dried kidney beans, soaked overnight
  • 1 cup dried black beans, soaked overnight
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 bell pepper, diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 can (28 oz) crushed tomatoes
  • 4 cups vegetable broth
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • Salt and pepper to taste

Instructions:

  1. Combine all ingredients in a large freezer bag. Seal and freeze.
  2. When ready to cook, dump the contents into the slow cooker or Instant Pot.
  3. For the slow cooker, cook on low for 8 hours or high for 4 hours. For the Instant Pot, cook on the “Chili” setting for 35 minutes, then allow the pressure to release naturally.
  4. Stir and serve.

Nutritional Information (per serving):
Calories: 500
Protein: 20g
Carbohydrates: 75g
Fat: 7g

Tips for Customizing Your Vegan Soups and Stews

  1. Incorporate More Vegetables: Don’t hesitate to add extra vegetables to your soups and stews. Spinach, kale, bell peppers, and zucchini can all add flavor and nutrition.
  2. Boost Protein: To increase the protein content, you can add more beans, lentils, or tofu. Tempeh is another excellent source of plant-based protein.
  3. Add Fruits: Adding fruits like apples or pears can give your soups and stews a subtle sweetness. Try adding diced apples to a butternut squash soup for a delightful twist.
  4. Adjust Spices: Customize the spice level to your preference. Add more chili powder for a kick or reduce it for a milder flavor.
  5. Experiment with Herbs: Fresh herbs like cilantro, parsley, or basil can add a burst of flavor. Add them at the end of cooking to maintain their vibrant taste.

Conclusion

Vegan soups and stews are an excellent way to enjoy nutritious, delicious meals with minimal effort. With the right ingredients and a few simple techniques, you can create satisfying dishes that are perfect for any time of the year. Whether you’re using your Instant Pot, slow cooker, or preparing freezer-friendly options, these recipes are designed to make your transition to a whole-food plant-based diet as smooth as possible.

By incorporating a variety of legumes, vegetables, and spices, you can easily create meals that are not only flavorful but also packed with protein and nutrients. Enjoy these recipes as a quick grab-and-go option or prepare them ahead of time for a hassle-free meal anytime. Happy cooking!