Plantbased Soups

Plant-based soups are a delicious and nutritious way to incorporate a variety of vegetables, legumes, grains, and herbs into your diet. Here are three plant-based soup recipes that you can enjoy:

Lentil Vegetable Soup

Ingredients:

• 1 cup dried lentils (green or brown)
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 can diced tomatoes
• 4 cups vegetable broth
• 2 cups water
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

• Rinse the lentils under cold water and set them aside.
• In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery, and sauté for about 5 minutes until the vegetables soften.
• Add the minced garlic, cumin, and coriander to the pot and cook for another minute until fragrant.
• Add the lentils, diced tomatoes (with their juices), vegetable broth, and water to the pot. Bring the soup to a boil, then reduce the heat and let it simmer for about 30-40 minutes until the lentils are tender.
• Season the soup with salt and pepper to taste.
• Serve hot, garnished with fresh parsley if desired.

Creamy Roasted Butternut Squash Soup

Ingredients:

• 1 medium-sized butternut squash, peeled, seeded, and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1 can coconut milk
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• Roasted pumpkin seeds for garnish (optional)

Instructions:

• Preheat the oven to 400°F (200°C).
• Toss the cubed butternut squash with 1 tablespoon of olive oil and spread it out on a baking sheet. Roast in the preheated oven for about 25-30 minutes until tender and slightly caramelized.
• In a large pot, heat the remaining olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.
• Add the roasted butternut squash, vegetable broth, coconut milk, ground cumin, and ground cinnamon to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10-15 minutes.
• Use an immersion blender or transfer the soup to a blender and blend until smooth and creamy.
• Season with salt and pepper to taste.
• Serve hot, garnished with roasted pumpkin seeds if desired.

Chunky Minestrone Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 zucchini, diced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 cup cooked kidney beans
• 1 cup cooked small pasta (such as macaroni or small shells)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh basil leaves for garnish (optional)

Instructions:

• In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery, and sauté for about 5 minutes until the vegetables soften.
• Add the minced garlic and diced zucchini to the pot and cook for another minute.
• Stir in the diced tomatoes, vegetable broth, cooked kidney beans, dried oregano, and dried basil. Bring the soup to a boil, then reduce the heat and let it simmer for about 15-20 minutes.
• Add the cooked pasta to the pot and simmer for an additional 5 minutes.
• Season with salt and pepper to taste.
• Serve hot, garnished with fresh basil leaves if desired.

These plant-based soups are packed with flavors and nutrients, making them a satisfying choice for a wholesome meal. Feel free to customize the recipes by adding or substituting ingredients according to your preferences. Enjoy!