Whole Food Plant-based Soup and Stew Recipes

One of the traps many people fall into when considering a whole food plant-based diet is thinking there’s not going to be much for them to eat. This couldn’t be further from the truth and we’re going to show you exactly why in this series of articles. In fact, there are so many delicious meals to choose from we’ve broken them all into sections that’ll allow you to pick meals depending on what type of food you’re in the mood for. In this article, we’re going to look at whole food plant-based soup and stew recipes.

There’s nothing better than digging into a bowl of steaming homemade soup or stew on a cold day. It’s also a great way to take in all the nutrients that leach out during the cooking process.

Soup and stews are also easy to make and allow you to be creative in terms of what ingredients you throw in. They’re also amazing when it comes to meal prepping and having nutritious meals to hand that are easy to heat when you need them quickly.

To help get you started, we’ve found 60 amazing whole food plant-based soup and stew recipes that’ll build a foundation for your own experiments.

So, get ready for some mouth-watering plant based recipes and make sure you tell us which your favourites are!

Whole Food Plant-based Soup and Stew Recipes

Whole Food Plant-based Soup Recipes

Easy Vegan Carrot Soup

by Contentedness Cooking

Whole Food Plant-based Soup and Stew Recipes

This delicious soup is labelled easy as it only requires five ingredients and three simple steps until you’re ready to dig in! It also has the benefit of being gluten-free. Oil-free, but still creamy, this carrot soup is sure to warm you up on the coldest days.

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Roasted Poblano Potato Stew

by www.monkeyandmekitchenadventures.com

60 Whole Food Plant-based Soup and Stew Recipes

For those of you that like a little heat in your stew, this mouth-watering dish is sure to be a favourite. Packed with heart-healthy and wholesome ingredients, this stew is also gluten-free and oil free.

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Soothing Sweet Potato and Beet Soup

by www.onegreenplanet.org

60 Whole Food Plant-based Soup and Stew Recipes

This simple, yet delicious soup, is packed full of the nutrition given by beets. This versatile ingredient is soft and creamy, which makes it perfect for soups and stews. This soup is oil free and grain free, meaning you won’t feel guilty when diving back in for seconds!

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Curried Lentil Soup

by www.runningonrealfood.com

60 Whole Food Plant-based Soup and Stew Recipes

If you’re thinking about transitioning to a whole food plant-based diet, then get used to lentils! They’re a delicious staple in this lifestyle and versatile, which means it’s always handy to have a bag in your cupboard. Even better—they’re cheap, but still packed full of goodness.

This is a delicious and creamy soup with a kick, packed full of goodness that’ll help you hit the majority of your folate, iron, and fiber needs in just one meal. Did we also mention it’s packed full of protein too? This makes it a great option for your post-workout meal.

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 Creamy Broccoli Soup

by Jazzy Vegetarian

60 Whole Food Plant-based Soup and Stew Recipes

Broccoli is a nutrient dense superfood that’s packed full of calcium, as much vitamin c as an orange, B1, B2, B3, B6, iron, magnesium, potassium, and zinc. This makes it the perfect basis for a healthy and nutritious soup. This recipe creates a creamy and delicious soup, packed full of goodness.

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Moroccan Stew

by www.myvega.com

Whole Food Plant Based Soup and Stew Recipes

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, vitamin B6, choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.

this recipe makes a deliciously creamy soup full of goodness.

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Broccoli-Potato White Bean Soup

by Healthy Happy Life

Whole Food Plant Based Soup and Stew Recipes

We’ve already covered the benefits of broccoli, but this soup also come with the goodness of legumes! This creamy soup is rich in vitamin C, fiber, iron, protein. It’s low in fat, oil free and most importantly, it tastes amazing!

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French Lentil Soup with Smoked Paprika

by Dreena Burton

Whole Food Plant Based Soup and Stew Recipes

This French lentil soup tastes like it’s been simmering for hours when in fact, it only takes 30-minutes from start to finish! It’s earthy, healthy and deep and could be called a stew just as much as a soup. A perfect Winter warmer.

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 Vegan Laksa Malaysian Curry Soup

by www.veganricha.com

Whole Food Plant Based Soup and Stew Recipes

Malaysian cuisine is full of mouth watering, tongue tingling flavours, so we couldn’t make this list without including one delicious recipe. It’s bursting with flavour and filled with anti-inflammatory properties. Eat it as a soup or quickly adjust to make a stir fry.

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Wild Leek & Potato Soup

by A Dash of Compassion

Whole Food Plant Based Soup and Stew Recipes

Leeks are often overlooked but they’re bursting in flavour and help to create one of the most wholesome soups available —Leek and Potato. Leeks are an excellent source of vitamin K, manganese, vitamin B6, copper, iron, folate and vitamin C, vitamin A and omega-3 fatty acids.

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 Easy Homemade Ramen Noodle Soup

by www.thevegan8.com

Whole Food Plant Based Soup and Stew Recipes

Many of us lived off Ramen at some point in our life but we’re all to aware it probably wasn’t the healthiest option available to us. The opposite is true for this delicious dish. Bursting with flavour and filled with delicious ingredients, this is a Ramen dish you won’t feel guilty about eating.

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Whole Food Plant Based Soup and Stew Recipes

What can we say about Kale? It’s quite simply a powerful food and is among one of the most nutrient dense foods found on the planet. It contains 206% DV of Vitamin A, 684% DV of Vitamin K, 134% DV of vitamin C and a whole range of other essential vitamins and minerals including; Vitamin B6, Manganese, Calcium, Copper, Potassium, Magnesium, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus.

This recipe takes the powerful punch of kale and mixes it with protein packed legumes to create a delicious and super healthy soup.

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Two Lentil Potato Stew

by www.monkeyandmekitchenadventures.com

Whole Food Plant Based Soup and Stew Recipes

This is quite simply comfort food at it’s best. Packed full of nutrients, the spices in the dish create a taste explosion that you’ll look forward to eating time and time again. It’s packed with protein, contains no oil and is gluten free.

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Seasonal Detox Soup  

by www.onegreenplanet.org

Whole Food Plant Based Soup and Stew Recipes

If you’re looking to give your digestive system a break and take in some delicious nutrients, this is the recipe for you. It contains no salt, oils, or refined ingredients making it easy to digest and restorative.

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 Creamy Cauliflower Wild Rice Soup

by www.runningonrealfood.com

Whole Food Plant Based Soup and Stew Recipes

This recipe uses nutritional yeast for a cheesy twist on a cauliflower classic. Not only does it taste amazing, but it’s packed full of fiber, protein, and a great source of vitamin B12!

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Quick Vegan Pho

by It Doesn’t Taste Like Chicken

Whole Food Plant Based Soup and Stew Recipes

Star anise, cloves, cinnamon, garlic, ginger, basil, mint, and cilantro are just some of the amazing ingredients that make this dish burst with flavour. If you’re in the slurping kind of mood, this is the recipe for you.

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 Spiced Tomato Soup Recipe

by www.veganricha.com

Whole Food Plant Based Soup and Stew Recipes

Tomato soup is a definite flavour and the spice combination in this dish ensures a recipe you won’t forget. With cumin, coriander and Turmeric added in the mix, this soup will soon become a regular in your diet.

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Mexican Bean Soup with Chipotle Avocado Cream

by Dreena Burton

Whole Food Plant Based Soup and Stew Recipes

This Mexican bean stew might look like a chilli, but it’s much lighter and uses less spices than the traditional dish. That’s not to say you’re missing out on taste, the spice combination mixed with the creamy avocado provide a taste combination that’ll make this one of your favourites.

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Mexican Tortilla Soup

by www.thevegan8.com

Whole Food Plant Based Soup and Stew Recipes

If you’re a fan of Mexican food then this oil-free Mexican tortilla soup is sure to be a big hit. While some Mexican soups are a bit watery, this dish is jam-packed with taste explosions. Topped with crispy tortilla strips and creamy avocado, this recipe will have you running back for more.

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Smashing Squash Soup 

by plantpoweredkitchen.com

Whole Food Plant Based Soup and Stew Recipes

This soup tastes exactly as good as it looks and sounds. The soaked cashews add an incredibly creamy texture that allows you to leave the oil out. Made from Winter squash, this is the perfect soup to come home to after a day spent out in the cold.

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Autumn Vegetable Stew

by www.forksoverknives.com

Whole Food Plant Based Soup and Stew Recipes

This stew focuses on the versatile tastes of Northern Africa and contains a whole lot of goodness. If you’re a fan of heat, feel free to play around with the spices to create a dish that’s personal to you.

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30-Minute One-Pot Mexican Chili

by The Vegan 8

Whole Food Plant Based Soup and Stew Recipes

Some of us are turned off chili by thinking we have to let a pot simmer for hours, but not with this recipe! As the title says, it’s ready in just 30 minutes and still tastes amazing. On top of that, it’s made in one pot which makes clean up so much easier.

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Whole Food Plant Based Soup and Stew Recipes

Thick and creamy, this carrot and sweet potato soup is great on its own or with a hunk of homemade brown bread. The base is homely and food of goodness and you have the chance to experiment with different tastes by changing up the spices.

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Beef-less Stew

by www.plantbasedcooking.com

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Whole Food Plant Based Soup and Stew Recipes

There’s not much better than a cup of steaming tomato soup and the explosion of taste it offers on a cold day. This recipe creates a creamy version of the tomato classic without the dairy.

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Irish Vegetable Barley Soup

by Plants-rule.com

Whole Food Plant Based Soup and Stew Recipes

This recipe is really handy to make in batch to eat between meals when you’re feeling a little peckish. Full of goodness, this broth is easy to make of a budget and high in both protein and fiber.

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 Vegan Thai Coconut Soup With Naan Bread

by www.contentednesscooking.com

Whole Food Plant Based Soup and Stew Recipes

Changing up the flavours, we introduce this delicious Thai coconut soup. Not only does this recipe show you how to create a soup that’s bursting with flavour, it also teaches you how to make your very own plant based naan breads. We don’t need to tell you how useful this will be in terms of complementing meals!

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Minestrone Soup with Arugula

by Veganosity

Whole Food Plant Based Soup and Stew Recipes

Minestrone soup is a staple and the addition of pasta makes it an incredibly filling meal. The peppery taste of the arugula serves to heighten the flavours available and makes a nice contrast to the tomato base of the soup.

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Kale Quinoa White Bean Soup

by www.simple-veganista.com

Whole Food Plant Based Soup and Stew Recipes

Quinoa is a powerhouse of a food and is a complete protein which will be of interest if you’re looking for a pre or post-workout meal. Combined with the protein power of the beans and the numerous benefits of kale, this is a delicious meal for those who are combining a WFPB diet with a workout plan.

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Cabbage Soup

by www.potatostrong.com

Whole Food Plant Based Soup and Stew Recipes

This cabbage soup is made with a tomato based and black beans to bump of the protein content. It’s delicious and healthy, and goes well with some homemade flatbread.

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Lazy Day Vegan Tomato Bisque

by The Vegan 8

Whole Food Plant Based Soup and Stew Recipes

Our first bisque on the list, this tomato dish is thick, creamy and delicious. Combine with some homemade brown bread to create a dish that’ll leave you full and satisfied every time you eat it.

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Miso Udon Soup

by Earth Powered Family

Whole Food Plant Based Soup and Stew Recipes

Many of us are fans of the slurping-goodness that is miso soup. This recipe is packed with protein and the goodness that comes with bok choi and mushrooms. The udon noodles help to create a dish that’s filling as well as delicious.

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Vegan Quinoa Chili Stew

by www.kimscravings.com

Whole Food Plant Based Soup and Stew Recipes

Another protein packed dish, this meal is perfect for those looking for a post-workout meal. It tastes amazing and is easy to make in batch to grab whenever you need it.

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Italian Sun-dried Tomato Potato Soup

by www.monkeyandmekitchenadventures.com

Whole food plant based diet

This recipe is a little unusual but it creates a soup that’ll blow your mind! Packed full of nutritious and delicious ingredients, if you fancy something a little different—this is the dish for you.

Pureed Spicy Sweet Potato and Peanut Stew

by Dreena Burton

Whole Food Plant Based Soup and Stew Recipes

The peanut and sweet potato flavours combine in this recipe to create an incredible and different dish. Why not try dunking some homemade flatbread into this dish to create a more filling meal?

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Pumpkin Chipotle Chili

by www.thevegan8.com

Whole Food Plant Based Soup and Stew Recipes

This recipe has to be tasted to be believed. It packs a punch but it will definitely warm you up on a cold day with the smoky and creamy flavours combining to create a dish that’ll soon become your favourite.

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Creamy Mushroom Bean Soup

by www.plantbasedcooking.com

Whole Food Plant Based Soup and Stew Recipes

Mushrooms are so good for you that it would take too long to list all their benefits. But trust us when we say this dish is packed full of goodness, as well as protein, and will become one of your favourite soups in no time.

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Thai Curry Brussel Sprout Soup

by www.monkeyandmekitchenadventures.com

Whole Food Plant Based Soup and Stew Recipes

We wanted to create a list of recipes that offered different tastes for the main reason of showing the variety of foods that are available to you. This recipe is one of the best examples of this. Full of goodness, the flavours in this recipe are incredible. You need to taste it to see what we’re talking about!

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Lemon Chickpea Orzo 

by www.simple-veganista.com

Whole Food Plant Based Soup and Stew Recipes

This simple Greek inspired lemon orzo soup recipe with chickpeas and dill is healthy, super easy to make and will be ready in only 30 minutes. Packed full of chickpeas, orzo, carrots, kale, lemon, and dill, it’s also made creamy by the addition of tahini.

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Irish Cabbage Potato Soup

with Dumplings by www.plantbasedcooking.com

Whole Food Plant Based Soup and Stew Recipes

Make this delicious soup with or without the dumplings to make a satisfying treat that’s full of nutrients.

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Velvety Green Vegetable Soup

by Veggie Inspired

Whole Food Plant Based Soup and Stew Recipes

If you’re looking for a way to increase your uptake of greens then this is the recipe for you. Almost every ingredient in this soup is on the World’s Healthiest Food List so if you want a soup that’s packed full of nutrients, look no further.

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African Sweet Potato Peanut Stew

by www.eatplant-based.com

Whole Food Plant Based Soup and Stew Recipes

The flavours in this recipe are diverse and will explode in your mouth! This stew is loaded with sweet potatoes, red bell peppers, red kidney beans, fire roasted tomatoes, ginger, cinnamon, and even peanut butter for an additional creamy taste.

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Lentil Stew Recipe Spinach Potatoes

by www.veggiesociety.com

Whole Food Plant Based Soup and Stew Recipes

This quick and easy lentil soup is loaded with protein and nutrients and is ready in only 30-minutes. Fire roasted tomatoes, smoked paprika and an assortment of other herbs come together to make this dish a real treat for the tastebuds.

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Thai Carrot Soup

by www.plantbasedcooking.com

Whole Food Plant Based Soup and Stew Recipes

This carrot soup with a twist is both creamy and delicious, with the coconut milk making you want to return again and again for another bowl. What’s even better is it’s high in beta carotenoids which nourish your hair, skin, vision, nails, and are even good for the lungs.

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Mushroom Bok Choy Soup

by www.brandnewvegan.com

Whole Food Plant Based Soup and Stew Recipes

This recipe contains very few ingredients but still tastes amazing. Low in saturated fat and cholesterol and high in fiber, Portobellos are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body.

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Tex Mex Quinoa Vegetable Soup

by www.simple-veganista.com

Whole Food Plant Based Soup and Stew Recipes

Hearty and delicious, this protein-packed meal is bursting with flavour and textures. It’s an excellent meal to make in batch and reheat whenever you need a bowl of great tasting goodness.

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Cabbage Potato Bean Soup

by www.monkeyandmekitchenadventures.com

Whole Food Plant Based Soup and Stew Recipes

This healthy cabbage, potato and bean soup uses miso paste to tie all the ingredients together. Miso really ties a soup or broth together and goes with a whole range of foods. Again, this meal is packed with plant-based protein making it awesome after a workout.

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Carrot Celery Leek Potato Soup

by www.veganricha.com

Whole Food Plant Based Soup and Stew Recipes

A twist on a traditional leek and potato soup, this recipe also combines the goodness of carrots and celery so you know every bowl is packed full of goodness.

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Irish Stew

by www.brandnewvegan.com

Whole Food Plant Based Soup and Stew Recipes

There’s nothing quite like an Irish stew on a cold day. It’s comforting, mourish, and oh so full of goodness! The thick chunks of meat usually in an Irish stew have been replaced with thick cut portobello mushrooms that add a depth of texture to make this recipe even more amazing.

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Taco Soup

by www.veggiessavetheday.com

Whole Food Plant Based Soup and Stew Recipes

Most of us love out taco bowls, so why not dive in to a bowl of taco soup? The jackfruit gives this recipe an amazing texture and the flavours will burst on your palette. The best part is this recipe is made by just a few staples in just 30-minutes!

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One Pot Vegan Irish Lager Stew

by www.makingthymeforhealth.com

Whole Food Plant Based Soup and Stew Recipes

This Irish stew comes with a twist with the addition of lager to change up the flavours. The recipe also contains hearty potatoes, cabbage, lentils and mushrooms, so you know it’s packed full of protein and goodness.

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Cabbage Soup

by www.brandnewvegan.com

Whole Food Plant Based Soup and Stew Recipes

This recipe serves as a reminder that eating on a budget is easy and delicious. This recipe is nutrient dense, but calorie poor, making it an excellent choice for a pick-me-up in between meals.

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Cold Cucumber Soup

by www.veggiessavetheday.com

Whole Food Plant Based Soup and Stew Recipes

We haven’t featured cold soups yet, well until now that is. Introducing the cold cucumber soup—a delicious alternative when it’s too hot to cook. It’s quick and easy and really refreshing to boot!

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Veggie Miso Soup

by www.monkeyandmekitchenadventures.com

Whole Food Plant Based Soup and Stew Recipes

This soup is one of my absolute favourites. Like a buddha bowl, this recipe will keep you guessing and reaching for more as you sample all the flavours available in just one bowl! It’s nourishing, colourful, satisfying, and a talking point when you bring this masterpiece into the office for a healthy lunch!

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Bean with Mushroom Bacon Soup

by www.brandnewvegan.com

Whole Food Plant Based Soup and Stew Recipes

This recipe is all about texture. The beans and mushrooms work amazingly well with the flavours and spices in this dish. It’s packed with protein and goodness and a real treat when you need something both delicious and filling.

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Spicy Coconut Soup

by www.veggiessavetheday.com

Whole Food Plant Based Soup and Stew Recipes

I love the taste of coconut and although it doesn’t make up the majority of my diet, i look forward to it as a treat. I also like a bit of a kick in my food which is why this recipe is one i look forward to time and time again. It’s also full of green goodness which makes it even better!

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Creamy Eggplant Tomato Soup

by www.makingthymeforhealth.com

Whole Food Plant Based Soup and Stew Recipes

The use off eggplant in a soup can really change the whole texture of a dish. Tomato soup is amazing but with the addition of eggplant here we end up with a dish that looks and tastes amazing. It’s thick, creamy, and really good for you.

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Italian Pasta Fagioli

by www.monkeyandmekitchenadventures.com

Whole Food Plant Based Soup and Stew Recipes

This one-pot-wonder is a treat on many more of the senses than just your tastebuds. It tastes just as good as it looks and the different textures of the pasta, beans and veggies make this a pleasure to eat.

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Roasted Bell Pepper Soup

by www.brandnewvegan.com

Whole Food Plant Based Soup and Stew Recipes

I love roasted vegetables. To me, nothing brings out the flavour of a vegetable quite roasting it. Making a soup after roasting vegetables just makes the experience that much better. Full of vitamin C and other goodness, this soup is great for your body while still tasting incredible.


And there you have it, our top picks for some incredible whole food plant-based soup and stew recipes! Be sure to let us know your favourites, what you’ve done to change up the recipes, and soups and stews we may have missed!

 

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