Healthy & Hearty Vegan Soup Recipe for the Soul
This sweet and savory vegetarian/vegan soup recipe is a game-changer that will leave your taste buds dancing with joy. This soup is perfect for those looking for an easy, healthy, and hearty meal that will keep them full and satisfied.
As a vegan chef, I know how important it is to find recipes that are both filling and flavorful. This soup is packed with plant-based protein and healthy vegetables to give you the nutrients you need. It’s also versatile enough to be enjoyed as a main course or as a side dish to complement any meal.
The comforting aroma of this soup will make you feel at home in no time. From the rich barley to the mellow onions and chickpeas, every ingredient used brings its own unique flavor to the mix. And let’s not forget about the hint of sweetness from pineapple chunks that takes the savory flavors to another level.
Whether you’re new to vegan cooking or you’re a seasoned veteran looking for new recipe ideas, this sweet and savory vegetarian/vegan soup recipe is sure to become one of your go-to soups. So grab your apron and get ready to create something deliciously good!
Why You’ll Love This Recipe
As a vegan chef, I am always looking for delicious and nutritious recipes that take a few ingredients but end up with an explosion of flavors in your mouth. That’s exactly what this sweet and savory vegetarian/vegan soup recipe does.
First off, the ingredients are simple and fresh. You’ll find staples like sweet onions, vegetable broth, barley, and chickpeas. But the surprise guest stars in this dish are pineapple chunks and soy sauce that give it a perfect balance of sweetness and saltiness. The allure of this recipe lies in its flexibility to accommodate any vegetables or proteins you have on hand.
Secondly, pairings with this recipe are endless. Mother nature’s bounty provides us with a diverse range of vegetables that can alternate season by season to refresh this classic soup recipe. This hearty vegan soup is perfect for those chilly autumn evenings when you want something warm and comforting but substantial enough to hold you until breakfast. It also makes an ideal side dish to complement savory meals or even as a main course. The best part? The recipe is flexible enough to use it in multiple ways.
Lastly, there’s nothing better than feeling healthy from the inside out, and this soup delivers on all aspects of clean eating while providing warmth and comfort simultaneously. It is rich in fiber, high in protein and iron. We all know the benefits that come with incorporating legumes like chickpeas in your diet consistently.
In conclusion, if versatility and flavor are what you’re looking for in a meal that packs healthfulness into every spoonful – this soup is for you! You owe it to yourself to try this one out; trust me, you won’t be disappointed.
Ingredient List
Here are the ingredients you’ll need for our sweet and savory vegetarian/vegan soup recipe:
| Quantity | Ingredients |
| — | — |
| 2 cups | Sweet onions, sliced |
| 1 white onion, diced |
| 1 yellow onion, diced |
| 2 cups | Barley, rinsed |
| 4 cups | Vegetable broth, organic |
| 1 can | Pineapple chunks, drained |
| 1 can | Chickpeas, drained and rinsed |
| 2 cups | Frozen spinach, thawed and squeezed dry |
| 1 large or 2 small | Sweet potatoes, peeled and chopped into bite-sized pieces |
| 1 tbsp | Soy sauce |
| 1 tsp | Pepper |
| Cooking oil |
Make sure to choose the best vegan or plant-based ingredients possible. You can substitute barley with wild rice for a gluten-free option. For the vegetable broth, you can use homemade or low sodium options available in the market.
The Recipe How-To
Now that we have all ingredients ready, it’s time to put our soup together. Gather a large pot and heat 2 tablespoons of your favorite cooking oil over medium-high heat. Add 2 cups of sliced sweet onions and cook until they become soft and start to brown, about 5 minutes.
Next, add 1/2 cup of barley 42, which will give our soup a slightly nutty flavor and texture. Cook for another 2-3 minutes before adding the vegetable broth. We recommend using 42 oz of organic vegetable broth for a deeper and richer soup flavor.
Once the broth is added, toss in 1 can of chickpeas, drained and rinsed, as well as 1 cup of frozen spinach, thawed beforehand. This combination will give our soup an extra nutritional boost with protein, fiber, and a variety of vitamins and minerals.
To add a bit of sweetness and tropical flair, we’ll use 1 cup of pineapple chunks, drained. Pineapple is rich in vitamin C and adds a refreshing twist to the savory tones in the soup.
For seasoning, add 2 tablespoons of soy sauce and some freshly ground black pepper. Give everything a nice stir before reducing heat to low-medium heat. Cover the pot with a lid and let it simmer for about 25-30 minutes, or until barley is tender.
Once finished cooking, adjust seasonings with salt or more soy sauce if needed. Serve hot in bowls with fresh herbs such as parsley or cilantro on top for garnish.
This recipe makes enough soup to feed about six people or several meals throughout the week if you’re cooking for fewer people.The leftovers can be stored in an air-tight container in the refrigerator for up to 5 days or freeze for longer storage. When reheating, simply place it on your stove over medium-low heat and warm it up slowly while stirring frequently until heated through.
Enjoy every spoonful of this sweet and savory vegetarian/vegan soup that brings all different flavors together into one pot for delicious meal option!
Substitutions and Variations
Are you looking to switch things up or adjust the recipe to fit your taste preferences? Look no further than our suggested substitutions and variations!
First off, if you’re not a fan of chickpeas, feel free to swap them out for another legume such as black beans or lentils. Don’t have frozen spinach on hand? Fresh spinach or kale will work just as well. And for those who don’t care for sweet potatoes, butternut squash can be substituted in its place.
To make this soup gluten-free, replace the barley with quinoa or rice. You can also customize the broth by using vegetable or chicken broth depending on your dietary needs.
Want to add some spice to your soup? Try adding a pinch of cayenne pepper when seasoning. For an Asian twist, swap out the pineapple chunks for sliced bamboo shoots and add a splash of soy sauce.
Feeling creative? Consider adding in some wild rice for added texture or swapping out the coconut milk with almond milk for a lighter consistency.
No matter what modifications you choose to make, this versatile soup recipe is sure to please even the pickiest eaters!
Serving and Pairing
Once this sweet and savory soup is ready, you can enjoy it as is or pair it with some delicious sides to make a complete meal. For a light lunch, serve it with warm crusty bread or crackers. You can also top it with croutons for some added crunch and texture.
If you’re looking for a more filling option, try serving it with cooked rice or quinoa. The grains will add some bulk to the soup and make it a heartier meal. Another delicious pairing option is a fresh salad made with mixed greens and diced pineapple chunks. The sweetness of the pineapple will contrast nicely with the savory flavors of the soup.
For those who want to go all out, pair this soup with a main dish such as a plant-based stir fry or vegan curry. The mix of flavors and spices will complement each other perfectly and create a satisfying meal.
No matter how you choose to serve it, this sweet and savory vegetarian/vegan soup recipe is sure to impress. It’s an all-around crowd-pleaser that’s perfect for any occasion from a casual lunch at home to an elegant dinner party.
Make-Ahead, Storing and Reheating
One of my favorite things about this soup is how well it stores and reheats. It’s a great make-ahead recipe that you can easily prepare in advance and reheat later for a quick and satisfying meal. Here are a few tips for storing and reheating your sweet & savory vegetarian/vegan soup:
– To store: Simply let the soup cool to room temperature and transfer it to an airtight container. You can keep it in the refrigerator for up to four days or freeze it for up to three months.
– To reheat: If the soup has been stored in the refrigerator, you can simply microwave it or reheat it on the stove in a pot until it’s hot all the way through. If the soup has been frozen, let it thaw overnight in the fridge before reheating it.
– To add more liquid: As with many soups, this one may thicken over time or after being stored. If you want to thin out your soup, simply add more vegetable broth or water until you reach your desired consistency.
One thing to keep in mind is that some of the ingredients, such as barley and chickpeas, may absorb more liquid over time or after being stored. So if you find that the soup has thickened too much, simply add more liquid until you achieve your desired consistency.
Overall, this sweet & savory vegetarian/vegan soup is a great option for meal prep or make-ahead dinners. Just be sure to store it properly in an airtight container so that it stays fresh!
Tips for Perfect Results
If you want to create a delicious soup, you need to pay attention to the little details. Here are some tips and recommendations that will help you make a perfect sweet and savory vegetarian/vegan soup recipe every time:
1. Sauté the onions properly: When sautéing the sweet onions, it’s important to cook them slowly over low heat until they are tender and lightly caramelized. This process takes around 10-15 minutes, but it’s worth the extra time as it will add more depth of flavor to your dish.
2. Add the chickpeas towards the end: While chickpeas are an amazing source of protein, they have a tendency to become mushy when cooked for too long. To avoid this, add them towards the end of cooking (in the last 10 minutes or so) to keep them firm and have a nice texture in your soup.
3. Don’t overcook the barley: Barley is a nutritious grain that can add texture and richness to soups, but if overcooked it can turn mushy and lose its pleasant chewiness. So be careful while cooking barley in this recipe; if using hulled or pearled barley follow package instructions or just keep tasting until you get your desired texture.
4. Play with the seasoning: The beauty of soups is that you can adjust them according to your taste preferences by tweaking the seasoning. A dash of soy sauce can add savory umami flavor, a pinch of pepper gives a little heat, and pineapple chunks balance out any tartness caused by tomatoes or natural acidity in other ingredients.
5. Experiment with different vegetables: This recipe works great with spinach, but feel free to experiment with other green vegetables such as kale or even broccoli florets for extra crunch factor in your bowl of soup.
By following these tips, you’ll be able to achieve a deliciously hearty and healthy vegan/vegetarian soup that is perfect on any day of the week!
Bottom Line
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In conclusion, this sweet and savory vegetarian/vegan soup recipe is perfect for anyone who loves healthy and delicious meals. With its rich mix of plant-based ingredients such as chickpeas, barley, sweet potato, and spinach, this soup is packed with all the nutrients your body needs to feel energized and fulfilled. Plus, with its versatility in swaps and variations, it’s easy to customize this soup to suit your tastes.
In short: You should love this recipe because it’s easy to make, tasty, nutritious, and adjustable. Whether you’re vegan, vegetarian or just looking for a flavorsome soup recipe with a twist of personality, this sweet and savory soup is an excellent choice. So why not give it a try today? I promise you won’t regret it!
Sweet & Savory Vegetarian/Vegan Soup Recipe
Ingredients
- 2 tablespoons cooking oil
- 2 cups sweet onions (sliced)
- 1/2 cup barley
- 42 ounces vegetable broth (organic)
- 1 cup baby carrots (fresh and chopped)
- 5 ounces frozen spinach
- 15 1/2 ounces chickpeas
- 8 1/4 ounces pineapple chunks (and juice)
- 1 teaspoon sesame oil (to taste)
- 1 tablespoon soy sauce (to taste)
- 1 dash pepper (to taste)
Instructions
- In a large dutch oven (5-quarts) on medium heat add cooking oil and butter.
- When oil begins to sizzle add and saute sliced onions until translucent, about 5 minutes.
- Add barley and cook for 1 minute more (stir frequently, do not let the barley burn).
- Add vegetable broth to dutch oven, then carrots, spinach and chickpeas.
- Bring to a boil then reduce heat and simmer covered on low for 45 minutes or until carrots and barley are tender.
- Uncover dutch oven.
- Add pineapple and juice to the soup.
- Add and stir sesame oil and soy sauce; simmer on low for another 15 minutes.
- Serve and enjoy!
Add Your Own Notes
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Jolo is a talented chef and food blogger with a passion for vegan and Caribbean flavors. From savory vegetarian dishes to tropical smoothies, Jolo’s Kitchen has something for everyone. Whether you’re looking for meat-free meals or creative Caribbean recipes, Jolo’s Kitchen is the perfect place for you.