Why is vegan soup so good for us? We cannot just eat sufganiyot doughnuts and latkes for eight nights! Soup is a practical family meal which can be cooked ahead of time and left on the stovetop. You can adapt it to suit all the family by stirring in different combinations of herbs, topping with sprinkled seeds or crunchy croutons. Children of all ages love to dip bread into soup and then spill soup all over themselves and the floor. What are you waiting for?!
Soup is an ideal no-oil food. I don’t use oil in any of my cooking, because it is calorie-rich and nutrient-poor. Watch this video to find out more about why cutting, or at least reducing, the quantity of oil we eat is a good idea.
Here are 8 healthy and satisfying soups to serve and enjoy this Chanukah.
Creamy and comforting but without the use of heavy butter or oil, this coconut cream plant-based soup will fill even the hungriest of tummies on a winter’s evening. Children will love the sweetness of the corn, why not get them involved with helping you pop the kernels off the cob? (Or pouring the frozen sweetcorn from the bag…)
This cold, Spanish tomato soup would make a perfect meal to lighten the load of heavy holiday eating. You can make this in any blender and, because it’s served cold, it retains all of the nutrients of the raw vegetable ingredients. Make it a couple of hours ahead of time and get kids involved with cutting or ripping vegetables to chuck into the blender.
Who doesn’t love a hearty, potato and leek soup? This version is packed full of iron rich kale, too. Instead of frying the vegetables in oil, use vegetable broth to gently sweat them for 10 minutes. Switch out Parmesan for nutritional yeast to make the herb toast.
Lentils provide bulk, fiber and plant-based protein, as well as being a simple and staple store cupboard ingredient. This is the Jewish Food Hero recipe for a bare-bones lentil soup which you can adapt, adjust and embellish to suit your family’s tastes and whatever you have in the fridge.
Imagine a situation where you can throw all your vegetables into one pot and it turns into a delicious, filling Italian soup. You’ve just imagined this minestrone. The inclusion of whole beans gives this dish a filling protein punch. Simply sweat the vegetables in stock rather than oil to cut the unnecessary calories.
The simple swap of vegetable for beef stock makes this vegan version of a soup classic. You can use any onions in any combination, they all turn to sweet sticky gorgeousness when they’re cooked down with the balsamic vinegar.
Children love the smooth sweetness of this vibrant orange soup. Perfectly good just as it is, you could also sprinkle on some pumpkin seeds, spice it up with a pinch of chili flakes, or add crunchy oven baked croutons (no need for oil, just put diced bread into the oven on high until they brown).
As soups go, it’s hard to find a more vibrant visual feast than this fuschia beauty. Root vegetables are satiating and provide a solid basis for our meals, and beetroot is no exception. This recipe calls for a vegan yogurt or vegan cream cheese topping, although I think it tastes just as good with a side of plain crusty white bread for dipping.
Your turn: Please share your go-to soup recipes for every day and special occasions in the comments below!