Low Fat Vegan Soups

Vegan Vegetarian Soup

 Hearty Vegan Vegetable Soup

2 quarts water 1 

Vegetable bouillon cube 

2 Large potatoes, cubed 

1 Package frozen green beans or peas 

1 Package frozen non GMO Organic corn 

1 16 ounce can garbanzos or other beans of choice ( I like black beans)

4 Tablespoons chicken like seasoning 

4 Carrots, diced 

1 Large onion, blended in some of the water or diced finely 

1 Small head of chopped cabbage 

1 Quart Tomatoes or tomato juice 

1/2 Cup whole pearl barley 

3 Large Bay leaves 

Herbs to season:  Try 1/4 Teaspoon each of dill weed, thyme, sweet basil, marjoram, garlic, rosemary and salt to taste. 

Directions: Combine all ingredients.   Bring to a slow boil, lower heat to simmer and slowly simmer until vegetables are tender.  Can leave out any vegetable or add any you wish. 

Low Fat Vegan Vegetarian Soup made with a Home made Vegetable Broth.

Low Fat Vegan Vegetarian Soup made with a Home made Vegetable Broth.

Vegan Vegetarian Corn Chowder

Vegan Potato Corn Chowder


Corn Chowder

5 Cups diced potatoes

1 Cup Diced onion

1 Teaspoon Chicken like seasoning

1 Teaspoon onion powder

water to cover the potatoes

Put the above in a pot and cover with water and bring to a boil and simmer until tender about 15 minutes;  With a submersible blender chop potatoes a little.  Add:

4 cups Frozen Organic Corn

Bring back to a simmer and simmer a few minutes.  You can use your submersible blender again to chop up some of the corn.  Add:

1 teaspoon salt

1/2 teaspoon dill weed

1 can coconut milk

Bring back to a simmer and serve with a salad and bread.   This is a really good soup!


  • Monsanto's genetically modified "Bt" corn is equipped with a gene from soil bacteria—a pesticide that breaks open the stomach of certain insects and kills them. Bt toxin has now also been detected in the blood of 93 percent of pregnant women tested; 80 percent of babies; and 67 percent of non-pregnant women. 
  • Mounting evidence shows that the Bt-toxin produced in GM corn and cotton plants is toxic to humans and mammals and triggers immune system responses.  Make sure you purchase non-GMO and organic corn!


Quick Vegan Vegetable Soup

Recipe for Quick Vegan Vegetable Soup


Easy Vegetable soup

1 quart Vegan Vegetable Broth (purchased or home made) 

1 Large Package mixed frozen vegetables 

2 Potatoes (diced) 

3 - 4 Stalks Celery (diced) 

1 Tablespoon Chicken like seasoning 

1 Teaspoon salt 

1 Teaspoon ground rosemary 

1 Teaspoon onion powder 

1 Teaspoon onion powder 

1 Teaspoon garlic powder 

1 Teaspoon Sea Salt 

1/4 to 1/2 Small package whole wheat spaghetti (broken into small pieces. 

Directions: In a large pot bring broth to boil; add potatoes, celery and frozen vegetables.  Simmer until potato are tender.  Add pasta. Adjust seasonings to taste and serve hot.

Cook's Note:  Add seasonings according to your taste,  Try adding tomatoes canned, fresh or sun dried.

Vegan Frozen Mixed Vegetables

Vegan Frozen Mixed Vegetables 

Vegan Cream of Tomato Soup

How to make Vegan Cream of Tomato Soup

Vegan Cream of tomato Soup

1/2 Cup cashews

1 1/2 Cups well cooked rice

2 Cups water

3 Cups tomatoes, canned or fresh

1/4 Cup honey 

1/2 Teaspoon salt

1 1/2 Tablespoons McKay's Chicken Like Seasoning

1/4 Teaspoon Savory

1/4 Teaspoon dill weed

2 Cups water


  • Blend cashews and rice with 2 cups water until smooth
  • Pour blended cashews in large  kettle; then blend tomatoes until smooth.
  • Add blended tomatoes to cashew mixture in kettle along with remaining ingredients. 
  • Heat almost to a boil, but don't let it boil or the texture may become curdled.   Serve hot.

Cook's Note:   If you own a Vita Mix you can save a step and let the blender do all the work and save a pan to wash.

Fresh garden tomatoes are vegan!

Fresh garden tomatoes are vegan!

Creamy Vegan Butternut Squash Soup

How to make cream vegan butternut soup


Butternut Squash Soup

2 Cups butternut squash, cooked and mashed 

1 Cups onions, chopped 

2 Tablespoons chicken like seasoning 

2 Cups water 

2 Cups potato, diced 

1/2 Teaspoon thyme 

1/2 Cup raw cashews 

2 Cups water Salt to taste 

Directions: In a large pot, saute onions in a little water until soft.  Add to pot chicken like seasonings, 2 cups water, potato, and thyme.   Cook until potato is soft.  Place hot mixture into blender and very carefully blend until smooth. Put back into pot,  add cashews and 2 more cups water to blender and blend until smooth add squash to blender.  Put squash and cashew mixture into pot with onions and potatoes and slowly heat just to the boiling point....do not boil! Serve immediately. 

Cooks note:  Use left over or frozen squash for a fast meal.

Vegan Organic Butternut Squash

Vegan Organic Butternut Squash

Vegan Cream of Chicken Soup

Making Vegan Cream of chicken Soup

 3 Minute "Cream of Chicken Soup"

This substitute for canned Cream of Chicken soup is made without milk or fat, so can be used freely on any weight reduction program. 

6 Cups water 

1 Cup finely ground white bean flour 

2 Tablespoons chicken like seasoning 

1 Teaspoon salt 

Directions: In a medium saucepan over medium heat, whisk bean flour into boiling water and add chicken like seasoning.  Stir and cook 3 minutes.   Carefully blend hot mixture for 1 to 2 minutes until smooth.  May add steamed fresh or frozen peas,  Makes four servings.  Make sure that you cook for at least 3 minutes as the flour is raw beans and needs to be cooked. 

Cook's note:  You may purchase bean flour, but if you have a food mill you can grind your own from your organic beans and use as needed. 

Organic White Beans

Organic White Beans 

Vegan Organic Kale Bean Soup

Vegan Kale Bean Soup is Easy to make

Vegan Kale Bean Soup

2 Medium garlic cloves 

1 Cup chopped onions 

5 Cups water 

2 Cups Cubed potatoes 

3 Cups cooked navy beans (canned is OK) 

3 Cups finely chopped fresh kale (packed)  May chop in food processor or in blender with some of the water from the recipe. 

1 1/2 Teaspoon salt 

1 Teaspoon cumin 

2 Tablespoons nutritional yeast flakes 

Directions: Put in blender and blend onions, garlic with 1 cup of the water until chopped to desired size.  Put all ingredients in a pot except kale until potatoes are done (about 20 minutes). Add the beans and cook for several more minutes or until hot.  Add the chopped kale and cook for a few more minutes.

Cook's Note:  This is really good with Organic Corn Bread.  Go the the Bread Recipes to get recipe for Non-GMO Corn Bread.  Make a wonderful Salad and you will be well satisfied. 

Organic Vegan Kale is wonderful and one of the best "Vegetables".

Organic Vegan Kale is wonderful and one of the best "Vegetables".

Vegan Collards with Black Eyed Peas

Making Vegan Collards

Collards and Black Eyed Peas Soup

6 Cups water or vegetable stock 

1 Tablespoon oil 

2 Cups black-eyed peas, picked over and rinsed 

1 Small bunch collard greens (between 1/2 to 1 pound) 

2 Large onions, peeled and coarsely chopped 

2 Ribs celery, finely chopped 

4 Cloves garlic, peeled and finely minced 

1/2 Teaspoon dried thyme 

Pinch cayenne  or crushed red pepper flakes 

Sea Salt to taste 

Directions: Bring the water, oil and peas to the boil.   Meanwhile, thoroughly wash the collards.  Discard any thick, tough stems. Cut the remaining leaves and stems into 1 inch strips.   Add the collards, onions, celery, garlic, thyme, and cayenne to the cooker reduce heat and simmer, covered, until the peas are tender, about 1 hour.   Add sea salt to taste. 

Organic Vegan Collard Greens are delicious and nutritious!

Organic Vegan Collard Greens are delicious and nutritious!

Vegan Cuban Black Beans

How to make Vegan Black Beans

Cuban Black Beans

2 1/2 Cups dried black (soaked in 10 cups of water overnight) 

5 Cups water 

1/2 Cup diced green or red pepper 

1 Cup chopped onion 

2 Tablespoons nutritional yeast flakes 

1 1/2 Teaspoon cumin 

1 1/2 Teaspoon McKay's Chicken like seasoning 

1 Teaspoon onion powder 

3/4 Teaspoon garlic powder 

3/4 Teaspoon sweet basil 

2 Tablespoon soy sauce 

1 Tablespoon lemon juice 

1 1/2 Teaspoons Vege-Sal or 3/4 Teaspoons sea salt 

Directions: Sort black beans and soak in 10 cups water overnight or bring to a boil, turn off heat, and let sit one hour. Drain soaking water.  Add fresh water then add remaining ingredients, bring to boil, then simmer on low heat for about 1 1/2 hours, or until tender.   Serve over brown rice and garnish with Tofu Sour Cream, chopped green onions.   

Good in Wraps, 

Cuban Black Beans

Cuban Black Beans

Vegan Armenian Lentil Stew

How to make Lentils with no animal flesh

 Armenian Lentil Stew

1 1/2 Cups lentils, picked over and rinsed 

10 Cups water 

1/2 Cup Brown rice 

1 Cup diced onions 

1 Cup frozen chopped spinach 

2 Cups diced or stewed tomatoes 

1 Tablespoon onion powder 

1/2 Tablespoon sea salt 

1 Tablespoon McKay's Chicken Like Seasoning 

1 Teaspoon garlic powder 

1/4 Teaspoon thyme 

1/2 Teaspoon basil 

Directions: Place all ingredients in pot except brown rice and spinach.  Bring to simmer and cook for 30 minutes.   Add rice and cook for 45 minutes longer.  Add spinach bring back to boiling point.  Serve hot with a salad!


Vegan Bulgar Wheat Chili

Vegan Chili

 Bulgur Wheat Chili

4 Cups dry small red beans 

2 Tablespoons cumin 

1 Tablespoon garlic powder 

1 Tablespoon paprika 

1 Tablespoon basil 

1/2 Tablespoon oregano 

2 Tablespoons dried cilantro 

1 48 oz. can tomato juice 

1 Cup Bulgur Wheat  

1/4 Cup fruit juice sweetener or honey 

1 Green pepper, diced 

1 Onion diced 

1/2 Tablespoon organic soy sauce  

Directions: Soak beans overnight (or bring to a boil and soak 1 hour in the hot water); drain.   Cover beans with fresh water 1 inch above the beans. Add seasonings and cook for about 1 hour or until tender. In a separate kettle, simmer onion, green pepper, bulgur wheat, and tomato Juice and simmer about 10-15 minutes until tender.   Add to drained cooked beans and serve hot.  Can be made in a crock-pot placing all ingredients in at once and cooking for about 12 hours and adding the vegetables at the last  to preserve the color and texture.   


Bulgur Wheat is partially cooked and gives a meaty texture to soups and patties.

Bulgur Wheat is partially cooked and gives a meaty texture to soups and patties.

Quick Vegan Hamburger Chili

Quick Vegan Traditional Chili


Quicker "Hamburger" Chili

1 30 1/2 ounce can Brooks' Chili Hot Beans

1 16 oz. can Bush's Dark Red Kidney Beans

1 Package Vegetarian Hamburger Crumbles (organic) 

1 Onion chopped 

1 Quart Tomato Juice or Tomatoes 

Directions: Place tomato juice and onion in blender to chop.   Put onion tomato mixture in a pot and simmer for a few minutes, add the rest of the ingredients and bring back to the boiling point for a couple of minutes to mix flavors.  Serve hot.   Easy and quick! Try adding whole wheat pasta and mushrooms for a thicker chili mac.

Cook's Note: You buy hamburger crumbles or you can make your own with bulgur Wheat and store in the freezer until needed.   The home made are much healthier and without additives.  I am not recommending this brand because there are many other brands.   Read ingredients before making a decision.

About Crumbles and how to use: 

One great use of crumbles is in spaghetti sauce. A low-fat, low-carb spaghetti sauce can be mixed with them, or the cook can make his or her own. When the sauce is hot, put the pasta water on to boil, and when the water boils, add the frozen or fresh TVP to the sauce. Cook the pasta and the sauce will be ready when the pasta is done. The cook does not have to brown and drain crumbles beforehand or thaw them, saving time. They go right into the sauce frozen, and the sauce thaws them and brings them to optimum temperature.

Try crumbles in sloppy joes. Again, the cook can either use a pre-made sauce or make a sloppy joe sauce. Add them as for spaghetti, cook about seven minutes and spread on toasted buns.

Some Texans might cringe, but TVP is also great in chili. In a large soup pot, put two cans diced or chopped tomatoes with liquid, one can tomato paste, two cans kidney beans, drained, and one chili seasoning packet. Mix well, add additional seasonings to taste, and when hot, add the crumbles. 

Another great use for crumbles is in Mexican food, especially tacos. The cook uses a packet of taco seasoning, mixes it with the required water and any desired additional seasonings, and heats it. When the mixture is warmed, the cook adds the TVP and cooks it, stirring frequently, until everything is hot.

TVP is even good in ground beef meal kits, which are often high in fat. Using crumbles cuts the fat content considerably. The cook should follow all instructions for heating the sauce mix and rice or pasta, then allow it to simmer for half the cooking time, covered. When about ten minutes are left on the time, add the crumbles and follow the rest of the directions.

Hamburger is a popular addition to casseroles. TVP can be layered in the casseroles just as hamburger meat would be, and will cook happily with the other ingredients. For cooks who are not vegans, low-sodium beef bullion powder can be added to the dishes to give a more “beefy” flavor.

Crumbles are one of the most versatile veggie products. While they don’t make good burgers, they are great for almost anything else using ground beef. Even dedicated meat-eaters will eat them, well-disguised as they are in strongly-flavored dishes, which is where they work best.


Vegan Potato Soup

Vegan Potato Soup


Potato Soup

4 1/2 Cups water 

4 Cups cubed and peeled potatoes 

1 Cup thinly sliced celery 

1/2 Cup chopped carrots 

1/2 Cup chopped onion 

2 -3 Cloves garlic 

1 Tablespoon dried parsley 

1 1/2 Tablespoon chicken style seasoning 

1 1/2 Teaspoon salt Dash dill weed 

5 Tablespoons unbleached flour 

1/4 Cup dry organic non-GMO soy milk powder

1/2 Cup water 

Directions: In blender put 4 1/2 cups water and onion, blend and add celery and carrots to chop.  Put blender ingredients, seasonings and diced potatoes in a pot and cook for about 20 minutes until potatoes are done.  Blend 1/2 cup water and dry soy milk powder and flour.  Stir flour mixture into hot soup, stirring constantly and continue to cook until thicken.   Serves about 6.


Vegan Cheesy Broccoli Soup

Vegan Cheesy Broccoli Soup

 Cheesy Broccoli Soup

3 1/2 Cups water 

1 Cup raw cashews 

6 Tablespoons yeast flakes 

2 Teaspoons onion powder 

1/4 Teaspoon garlic powder 

1/2 Teaspoon dill weed or 1/4 teaspoon dill seed 

1/4 Cup pimentos 

3 - 4 Cups chopped broccoli (fresh is best) 

Directions: Blend on high half the water with the remaining ingredients (except the broccoli) until creamy.   Pour into saucepan and add rest of water and broccoli.   (If using fresh broccoli it should be steamed before adding to the soup.  Cook over medium high heat stirring constantly until slightly thickened and broccoli is tender.  

Cook's Note: Try this with cauliflower or asparagus in place of broccoli. 

Broccoli Flowers

Broccoli Flowers

Vegan Cream of Mushroom Soup

Vegan Cream of Mushroom Soup

Cream of Mushroom Soup

1 1/2 Cups onions 2 Tablespoons olive oil 

2 Cups fresh white mushrooms 

1 Cup water 

1/4 Teaspoon onion salt 

3 Cups water 

2/3 Cup unbleached white flour 

1/3 Cup Organic Soy milk powder, plain 

2 Teaspoons nutritional yeast flakes 

2 Teaspoons chickens style seasonings  

1 Teaspoon salt 

1/2 Teaspoon dried basil

 Directions: Saute onions in oil until golden.   Coarse chop mushrooms and add to the onions with 1 teaspoons onion salt and simmer until mushrooms are tender.  Set aside 1 cup sauteed mushrooms.  Combine the rest of the mushroom onion mixture with  3 cups water, flour, Organic Soy milk powder, and seasonings and process in blender until smooth.   Add the reserved mushrooms to the blender and flash blend ingredients together twice.   Place ingredients into a saucepan and bring to boil stirring constantly until thickened.   Add remaining mushroom mixture and mix well.

White Button Mushrooms

White Button Mushrooms

Vegan Wild Rice Soup

Vegan Wild Rice Soup


Wild Rice Soup

2 Tablespoons olive oil 

1 Medium carrot coarsely shredded 

1/4 Cup flour 

1/2 Teaspoon salt 

1 Tablespoon chicken like seasoning 

1/3 Cup slivered almonds, toasted 

2 Medium stalks celery, sliced 

1 Medium onion, chopped 

1 Small green bell pepper, chopped 

2 Cups water 

1 1/2 Cups cooked wild rice 

1 Cup rich soy milk or other non-dairy milk 

1/4 Cup chopped fresh parsley

 Directions: Saute celery, carrots, onion and bell pepper 4 minutes until tender.   Stir in flour salt, seasonings and cooked wild rice.  Heat to boiling and simmer 15 minutes.   Stir in the non-dairy milk, almonds and parsley.

Black Wild Rice is naturally vegan

Black Wild Rice is naturally vegan

Vegan Artichoke Soup

Vegan Artichoke Soup

Artichoke Soup

2 28-Oz Cans Red Gold diced tomatoes 

1 28 Oz Can Red Gold crushed tomatoes 

4 28-oz Cans of water 

1 Medium onion, diced 

1/4 Cup Olive oil 

2-4 Teaspoons Italian seasoning 

1/2 Teaspoon minced garlic 

1 14-Oz jar Reese's artichoke hearts (not marinated), drained and cut into bite-sized pieces 

1 1/2 Cup penne pasta 

1 10-oz package frozen chopped spinach, thawed 

1 6-Oz. jar sliced mushrooms or 1 package fresh sliced mushrooms 

3/4 Cup pine Nuts or sliced Almonds, (Optional) 

Salt to taste 

1 Small eggplant, peeled and diced (optional) 

2 small zucchinis, diced (optional) 

Directions: Saute onion in 1/4 cup olive oil (try water for a lower fat version) Add tomatoes, water, salt Italian seasoning, and garlic.   Bring to a boil, then reduce heat and simmer covered for 15 to 30 minutes to mix flavors.  Add artichoke and pasta; cook on medium high heat until pasta is almost done.  Add thawed chopped spinach, sliced mushrooms and any optional ingredients.   Cook for about 10 minutes.   Toast pine nuts or almonds in oven, add to hot soup. 

Summer Artichoke

Summer Artichoke

Organic Vegan Tomato Soup

Vegan Tomato Soup

Tomato Soup

6 cups tomato juice 

1/4 Cup unbleached white flour 

1/2 Teaspoon onion powder 

1/4 Teaspoon garlic powder (optional) 

1 Tablespoon maple syrup 

Salt to taste 

Directions: In a 4 quart sauce pan, bring 5 cups of tomato juice to a boil.  Place remaining 1 cup of tomato juice, flour and seasonings in the blender and  blend until smooth.  Add blended mixture to boiling tomato juice.   Stir until clear.  Serve with Bread sticks. 

Cooks Note:To make juice from your fresh tomatoes, just wash them and chuck into a few pieces and blend until smooth.  Use in your tomato soup or other soups, tomato sauce etc.


Fresh Organic Tomatoes

Fresh Organic Tomatoes

Vegan Lentil Stew

Vegan Lentil Stew

Lentil Stew

6 Cups water 

2 Cups brown lentils, picked over and rinsed 

1 Tablespoon olive oil Thyme or marjoram to taste 

3/4 Teaspoon dried oregano 

pinch crushed red pepper flakes 

3 Tablespoons Tomato Paste 

1 - 2 Tablespoons lemon juice 

Sea Salt to taste 

Directions: Combine all ingredients except tomato paste, lemon juice and sat in the cooker.  Bring to boil, reduce heat and simmer, covered, until the lentils are tender, 35 to 40 minutes.  Remove the bay leaves.  Dissolve the tomato paste in a cup of the soup and stir this mixture back into the pot.  Add enough lemon juice to perk up the flavors.   Add salt to taste.   Simmer for 2 to 3 minutes.   Transfer soup to a serving bowl and add parsley 

Dried Lentils are naturally Vegan!

Dried Lentils are naturally Vegan!