13 Healthy Vegan Soup Recipes For Your Kids

13 Healthy Vegan Soup Recipes For Your Kids

Your children must begin eating nutritious foods at an early age. Diet is the most crucial factor in their growth as youngsters, and it directly impacts who they become as adults. However, there is one issue: youngsters dislike eating healthful foods.

Children often do not choose vegetables or other healthy foods because they taste poorly. You might be able to sway their taste buds and have them clamouring for more with these veggie soups.

Vegan Soup Recipes

I'll share some healthy vegan soup recipes to help fill your kids' daily nutritional needs.

1. Vegan Potato Soup Recipe

Prep time: 25 minutes | Cook time: 30 minutes | Total time: 55 minutes | Servings: 4

Ingredients

• Olive oil: 2 tablespoons
• Onions: 1 cup, diced
• Carrots: 1 cup, diced
• Celery: 1 cup, diced
• Water: 4 cups
• Sea salt: 4 teaspoons or to taste
• Almond milk: 2 cups
• Ground black pepper: 1 teaspoon or to taste
• Garlic powder: ½ teaspoon
• Potatoes: 1, cut into 1-inch pieces

Method

1. In a large pot, heat the olive oil over medium heat. Cook, occasionally stirring, until the onion, carrot, celery, and garlic are tender for about 10 minutes.
2. Two teaspoons of sea salt, potatoes, and water. Bring to a boil, then reduce the heat to low and cook for 10-15 minutes, or until the potatoes are very tender.
3. Remove the soup from the heat and purée it with an immersion blender. Mix in the almond milk thoroughly.
4.  Return the vegan potato soup to the heat and cook for an additional 5 minutes, or until thoroughly heated. Add the remaining 2 tablespoons of sea salt and pepper to taste.

2. Vegan Lentil Soup Recipe

Cook time: 20 minutes | Prep time: 15 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Onion: 1, chopped
• Olive oil: ¼ cup
• Carrots: 2
• Celery: 2 stalks
• Garlic: 2 cloves
• Dried oregano: 1 teaspoon
• Bay leaf: 1
• Dried basil: 1 teaspoon
• Crushed tomatoes: 1 can
• Dry lentils: 2 cups
• Water: 8 cups
• Spinach: ½ cup
• Vinegar: 2 tablespoons
• Sea salt to taste
• Ground black pepper to taste

Method

1. In a large soup pot, heat the oil over medium heat. Cook, constantly whisking, until the onions, carrots, and celery are tender. After adding the garlic, bay leaf, oregano, and basil, cook for 2 minutes.
2. After the lentils have been added, add the tomatoes and water.  Bring the water to a boil. Reduce the heat to low and cook for at least 1 hour.
3. Just before serving, add the spinach and cook until it wilts. Add the vinegar and season with sea salt and pepper to taste, as well as extra vinegar if required.
4. Serve this vegan lentil soup with fresh herbs like parsley or basil.

3. Vegan Carrot Soup Recipe

Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 4

Ingredients

• Onion: 1 medium, chopped
• Garlic: 1 teaspoon, crushed
• Coconut oil: 1 teaspoon
• Red curry paste: 2 teaspoons
• Vegetable stock: 3 cups
• Canned coconut milk: 14 oz
• Carrots: ½ large, chopped
• Peanut Butter: ⅓ cup
• Sea salt and pepper to taste

Method

1.  In a pot with the coconut oil, saute the chopped onion and crushed garlic until the onions are softened. Then, toss in the red curry paste and cook everything together.
2. Combine the vegetable stock, coconut milk, and carrots in a large mixing bowl. Bring to a boil, then reduce the heat to low, cover, and continue cooking until the carrots are tender, about 25-30 minutes.
3. Stir in the peanut butter until it is thoroughly combined. Then, take the soup from the heat and mix it until smooth.
4. Season to taste with sea salt and pepper.
5. Serve the vegan carrot soup with chopped cilantro and smashed peanuts. I hope your kids will enjoy it!

4. Vegan Tofu Soup Recipe

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 4

Ingredients For The Tofu Marinade

• Firm tofu: 1 block
• Ginger powder: ½ teaspoon
• Garlic powder: ½ teaspoon
• Light soy sauce: 1 tablespoon
• Sriracha: 1 tablespoon
• Vegetable oil: 2 teaspoons

Ingredients For The Vegan Broth

• Sesame oil: ½ teaspoon
• Ginger: ¼ teaspoon, minced
• Soy sauce: 2 teaspoons
• Vegetable broth: 4 cups
• Garlic: ½ teaspoon, minced

Ingredients For The Toppings And Noodles

• Vegetable oil: 1 teaspoon
• Cremini mushrooms: 8 oz (227g)
• Bok choy: 1 bunch
• Sprouts: 1 cup
• Noodles: 12 oz
• Onions: 2 to 3 tablespoons, chopped for garnish

Method

1. Drain and press the tofu to remove excess water.
2. Combine the ginger powder, garlic powder, soy sauce, and sriracha in a medium mixing bowl.
3. Place the tofu in the marinade and cut it into medium-sized cubes. Gently toss. Allow 30 minutes to pass. Heat a nonstick skillet with vegetable oil over medium heat when ready to cook. Cook the marinated tofu until golden and crispy on both sides. Sesame oil is heated in a saucepan over medium heat.
4. Cook for a few seconds with the garlic and ginger. Combine the broth and soy sauce in a large mixing bowl. Raise the heat to high and bring the mixture to a boil. Reduce heat to low and cook for 5 minutes.
5. In a nonstick skillet, heat the oil. Cook until the mushrooms and bok choy are soft.
6. Place the noodles in a bowl to make the vegan tofu soup, and then pour in the liquid. Add all of your vegetables and crispy tofu.

5. Vegan Thai Soup Recipe

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4-8

Ingredients

• Red onion: ½ julienned
• Red bell pepper: ½ julienned
• Mushrooms: 3, sliced
• Garlic: 2 cloves
• Ginger root: ½-inch piece, chopped
• Thai chilli: ½, chopped
• Vegetable broth or water: 2 cups
• Coconut milk: 14 oz
• Brown sugar: 1 tablespoon
• Firm tofu: 10 oz (275g)
• Tamari or soy sauce: 1 tablespoon
• Lime juice: ½ a lime
• Fresh cilantro: 1 cup, chopped

Method

1. Combine all vegetables (onion, red bell pepper, mushrooms, garlic, ginger, and Thai chilli), broth, coconut milk, and sugar in a large pot.
2. Bring to a boil, then reduce the heat to low and cook for an additional 5 minutes.
3. Cook for another 5 minutes after adding the tofu.
4. Remove the pan from the heat and stir in the tamari, lime juice, and cilantro. Serve this vegan Thai soup after a quick stir.
5. This soup can be stored in an airtight container in the fridge for up to 5 days.

6. Vegan Tomato Soup Recipe

Prep time: 5 minutes | Cook time: 20 minutes | Total time: 25 minutes | Servings: 4

Ingredients

• Olive oil: 1 tablespoon
• Diced onion: 1
• Garlic: 6 cloves, minced
• Vegan basil pesto: 2 tablespoons
• Dried oregano: 1 teaspoon
• Dried thyme: 1 teaspoon
• Sugar: 1 teaspoon
• Fire-roasted diced tomatoes: 15 oz

Method

1. Heat the oil in a large pot over medium heat. Cook, frequently stirring, for 3-4 minutes, with onion and a large pinch of sea salt and pepper. Cook for another minute after adding the garlic, oregano, and thyme.
2. Combine the pesto, sugar, tomatoes, and vegetable broth in a mixing bowl.
3. Bring to a simmer over medium-high heat.
4. Reduce the heat to low and simmer, stirring for 10 minutes. Transfer the soup to a high-powered blender and process for 2 minutes or until smooth and creamy.
5. Return the soup to the large pot and whisk in the coconut milk, reserving a few tablespoons for garnish if desired. Heat until it reaches a simmer over medium heat. Reduce the heat to medium-low and continue to cook for an additional 5 minutes.
6. Season with sea salt and pepper to taste. Serve the vegan tomato soup with the leftover coconut milk, fresh chopped parsley, and homemade croutons as a garnish.

7. Vegan Mushroom Soup Recipe

Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Mushrooms: 1 pound
• Unsalted cashews: ¾ cup
• Onion: 1 medium
• Celery: 3 ribs
• Carrots: 2 medium
• Garlic: 3 cloves
• Olive oil: 4 tablespoons
• Vegetable broth: 8 cups
• Pearl barley: 1 cup, dried
• Garlic powder: 1 teaspoon
• Dried thyme: 1 teaspoon
• Dried oregano: 1 tablespoon
• Dried dill: 1 tablespoon
• Kosher salt: ½ teaspoons
• Soy sauce: 1 tablespoon
• Cornstarch: 1 tablespoon
• Ground black pepper: ¼ teaspoon

Method

1. Fill a bowl halfway with water and add the cashews. Allow them to soak while you prepare the dish.
2. Chop the onion into small pieces. Celery should be thinly sliced. Carrots should be peeled and diced. Clean and chop the mushrooms (if using shiitake, remove the tough stems). Garlic should be minced.
3. In an oven or soup pot, pour in the olive oil. Cook, stirring periodically, for 5 minutes or until the onion, celery, and carrot are lightly browned. Sauté for 2 minutes with the mushrooms and ¼ teaspoon of kosher salt. Stir in the garlic for 2 minutes.
4. Combine the vegetable broth, barley, garlic powder, thyme, oregano, dill, kosher salt, and black pepper in a large mixing bowl. Bring to a low boil, then turn the heat down to low. Cover the saucepan and cook for 20 to 25 minutes.
5. Carefully transfer 2 cups of the hot soup (consisting of broth, vegetables, and barley) to a blender using a liquid measuring cup. Drain the cashews and combine them with the cornstarch and soy sauce in a blender. Blend for about 1 minute on high speed or until smooth and creamy. Then, pour the creamy mixture back into the soup and cook for an additional 5 minutes over low heat, until it has thickened.
6. Warm up the vegan mushroom soup and enjoy. Keeps for 3 days in the refrigerator.

8. Vegan Squash Soup Recipe

Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 4-6

Ingredients

• Butternut squash: 1 kg
• Onion: 1, chopped
• Lemongrass: 1 stalk bashed and shredded
• Red chillies: 1-2 chopped
• Lime juice 1 lime
• Coconut milk: 125ml
• Cilantro: 1 small bunch

Method

1. In a large pan with a splash of water, soften the onion, lemongrass, and most of the chilli for 2-3 minutes – add extra water if it starts to catch. Add the squash and stir until well combined. Cover with 1 litre of water, bring to a boil over low heat, and cook for 15 minutes or until the squash is tender.
2. Remove from the heat and mix until entirely smooth with a hand blender. Season with sea salt and pepper, then return to the fire to gently warm through. Pour the vegan squash soup into bowls and top with the remaining chilli and coriander.

9. Vegan Pumpkin Soup Recipe

Prep time: 25 minutes | Cook time: 40 minutes | Total time: 65 minutes | Servings: 4-6

Ingredients

• Pumpkin: 1½ kg
• Rapeseed oil: 1 tablespoon
• Ground allspice: ½ teaspoon
• Onion: 1 large, chopped
• Ginger: 1 tablespoon, chopped
• Garlic: 2 cloves
• Vegan stock: 1½ litres
• Vegan white miso: 1 tablespoon
• Coconut cream yogurt: 3 tablespoons

Ingredients For The Coconut & Pumpkin Seed Relish

• Coconut flakes: 3 tablespoons
• Pumpkin seeds: 3 tablespoons
• Red chilli: 1 chopped
• Coriander: ½ small bunch, chopped
• Lime: 1, zested and juiced

Method

1. Preheat oven to 200°C. Peel the pumpkin, remove the seeds, and slice it into 3cm chunks. Place the pumpkin on a baking dish, drizzle with half of the oil and season with spices. Toss thoroughly.
2. Season with sea salt and pepper, and roast for 30 minutes, or until golden and tender. Meanwhile, toast the coconut flakes for the relish in a dry frying pan over low heat for a few minutes, until they are gently golden.
3. Remove the pumpkin seeds, chilli, coriander, and lime zest from the pan and set aside to cool.
4. Heat the remaining oil in a large saucepan over medium heat and cook the onion for 5 minutes or until soft but not browned. Fry for another minute with the ginger and garlic, then add 1 litre of stock and the miso. Bring the roasted pumpkin to a low simmer in the pan.
5. Remove the soup from the heat and mix until smooth using a stick blender. Add the leftover stock if you want a thinner soup. Return the vegan pumpkin soup to low heat, season to taste, and mix in the lime juice. Serve with a swirl of soy cream and a sprinkling of relish on top of the soup in bowls.

10. Vegan Cabbage Soup Recipe

Prep time: 25 minutes | Cook time: 50 minutes | Total time: 1¼ hours | Servings: 4-6

Ingredients

• Olive oil: 2 tablespoons
• Onion: 1 large, chopped
• Celery: 2 sticks
• Carrot: 1 large, chopped
• Smoked vegan pancetta: 70g
• Savoy cabbage: 1 large
• Garlic: 2 cloves, crushed
• Sweet smoked paprika: 1 heaped teaspoon
• Rosemary: 1 tablespoon, finely chopped
• Tomatoes: 400 g, chopped
• Chickpeas: 400 g
• Shaved vegan parmesan to serve
• Crusty bread to serve

Method

1. In a casserole saucepan, heat the oil over low heat. Add the onion, celery, and carrot to the pan, along with a generous teaspoon of sea salt, and cook for 15 minutes or until the vegetables are tender and have softened.
2. If using pancetta, add it to the pan, increase the heat, and cook for an additional few minutes, until golden brown. Simmer for 5 minutes with the cabbage. Add the garlic, paprika, and rosemary, and cook for an additional 1 minute.
3. In the same pan, add the diced tomatoes and the stock. Bring to a simmer, then cook for 30 minutes, uncovered, with the chickpeas added for the last 10 minutes. Season the vegan cabbage soup with sea salt and black pepper to taste.

11. Vegan Cauliflower Soup Recipe

Prep time: 15 minutes | Cook time: 35 minutes | Total time: 50 minutes | Servings: 4

Ingredients

• Cauliflower: 700-900 g
• Oil: 1 tablespoon
• Garlic: 2 cloves, minced
• Vegetable broth: 3 cups
• Plant-based milk: 1 cup
• Cashews: ⅓ cup, soaked
• Cannellini beans: 1 can, drained and rinsed
• Onion powder: 1 teaspoon
• Paprika: ½ teaspoon
• Sea salt: ½ teaspoon
• Ground oregano: ½-1 teaspoon
• Fresh lemon juice or lime juice: 1 tablespoon
• Fresh parsley for garnish
• Black pepper to taste

Method

1. Soak cashews for several hours or boil them in water for 15 minutes until tender.
2. Preheat the oven to 400° Fahrenheit.
3. Cut the cauliflower into florets and put them on a baking pan (lined with parchment paper if desired). One tablespoon of oil and a pinch of sea salt are drizzled on top. Toss the cauliflower with your hands and roast for 30-35 minutes, or until it is well-roasted and tender.
4.  Set aside a few cauliflower florets for garnish.
5. Combine all ingredients in a blender (add the broth and milk in batches if necessary) and mix until smooth.
6. Taste the soup and, if required, adjust the seasonings. Add some red pepper flakes if you prefer a spicy soup.
7. If the cauliflower soup is too thick (it thickens as it sits), thin it out with a bit of additional broth or plant-based milk and blend again.
8. Place the vegan cauliflower soup in a pot and heat it until it reaches a suitable temperature. Taste it and, if desired, add more spices.
9. Garnish with fresh parsley and the reserved cauliflower florets. Enjoy!

12. Vegan Black Bean Soup Recipe

Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 4

Ingredients

• Olive oil: 1 tablespoon
• Onion: 1 large, chopped
• Celery: 1 stalk, chopped
• Carrots: 2, chopped
• Garlic: 4 cloves, chopped
• Chilli powder: 2 tablespoons
• Ground cumin: 1 tablespoon
• Black pepper: ¼ teaspoon or to taste
• Vegetable broth: 4 cups
• Black beans: 15 oz
• Whole kernel corn: 15 oz
• Crushed tomatoes: 14.5 oz

Method

1. Heat the oil in a large pot over medium-high heat. Sauté onion, celery, carrots, and garlic for 5 minutes. Cook for 1 minute after seasoning with chilli powder, cumin, and black pepper. Combine vegetable broth, 2 cans of beans, and corn in a mixing bowl. Bring the water to a boil.
2. Meanwhile, purée the remaining 2 cans of beans and tomatoes in a food processor or blender until smooth. Stir the ingredients into the boiling vegan black bean soup, reduce the heat to medium, and cook for 15 minutes.

13. Vegan Asparagus Soup Recipe

Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 4

Ingredients

• Vegan butter: 2 tablespoons
• Onion: 1 medium
• Garlic: 1 teaspoon crushed
• Dried thyme: 1 teaspoon
• Dried basil: 1 teaspoon
• Oregano: 1 teaspoon
• Cayenne pepper: ½ teaspoon
• Chopped asparagus: 2¼ pounds
• Vegetable stock: 3 cups
• Coconut cream: 14 oz can
• Lemon juice: 1½ tablespoons
• Sea salt and pepper to taste

Method

1. In a pot, melt the vegan butter with the chopped onion, crushed garlic, dried thyme, dried basil, oregano, and cayenne pepper until the onions are softened.
2. Bring the chopped asparagus and the vegetable stock to a boil. Reduce the heat, cover the pot, and cook until the asparagus is tender and cooked, stirring periodically.
3. Using an immersion blender, puree the soup in the pot. If you don't have an immersion blender, transfer the soup to a blender jug in batches and then return it to the pot once it's all pureed.
4. Whisk in the coconut cream, add lemon juice, and stir everything together. Season with sea salt and pepper to taste.
5. Serve the vegan asparagus soup with a sprinkling of ground black pepper and a garnish of crispy fried onions.

Conclusion

Vegetable-based soups are an excellent nutritional choice because they combine high nutrient density with low energy density, allowing us to obtain a significant amount of essential elements, such as vitamins and minerals, for a relatively small number of calories.

I trust you enjoyed this article about the 13 Healthy Vegan Soup Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

 

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