Skip to main content

3 Healthy Vegan and Gluten-Free Soups for Chilly Weather

Vegan, gluten-free orange soup in a bowl.
Unsplash

Chilly fall weather is a perfect time to sit down to a steaming bowl of tasty soup to warm your body from the inside out. However, many canned soups and stews are loaded with salt, preservatives, processed meats, and fillers, making them a surprisingly insidious diet saboteur. The good news is that it’s fairly easy to pull out your crockpot or soup-making cookware and whip up a hearty, warming lunch or dinner soup or stew that’s healthy, vegan, and gluten-free. Moreover, we have created these soup recipes to celebrate the flavors and produce of the season, and are packed with antioxidants, fiber, and plant-based protein to keep you satiated long after your bowl is clean.

Hearty Harvest Lentil Soup

Hearty Harvest Lentil Soup served in a bowl.
Image used with permission by copyright holder

This lentil soup can be prepared on the stovetop and is low in salt and fat yet rich in flavor.

Ingredients:

  • 1 cup rinsed green, brown, red, or yellow lentils
  • 4 cups low-sodium vegetable broth
  • 1 tbsp avocado oil or olive oil
  • 2 medium onions, diced
  • 3 garlic cloves, minced
  • 1 sweet potato, peeled and diced
  • 2 celery stalks, diced
  • 2 carrots, peeled and chopped
  • 1 parsnip, peeled and chopped
  • 1 (28-oz.) can diced tomatoes
  • 1.5 tsp fennel seeds
  • 1 tsp ground cumin
  • 1 tsp dried sage
  • 1 tsp paprika
  • 1 tsp sea salt
  • .5 tsp black pepper

Method:

  1. Cook the lentils by adding 2.5 cups of vegetable stock and the lentils to a large pot, bringing it to a boil, then covering and simmering on low heat for 30 minutes or until a little al dente.
  2. Set the pot aside, uncovered, to cool for 15 minutes.
  3. Prepare the vegetables by peeling and chopping them.
  4. Heat the oil in a large pan and then sauté the onions, sweet potato, celery, carrots, and parsnips for 5-10 minutes or until somewhat soft. Add the garlic and salt and pepper and sauté the mixture for another 3-5 minutes.
  5. In a large pot or Dutch oven, combine cooked lentils and vegetables, canned tomatoes, remaining stock, and the dried spices.
  6. Bring to a boil, then simmer, covered for 15-20 minutes.
  7. Season to taste.
  8. Garnish with fresh herbs.
Recommended Videos

Hearty Tomato and Cannellini Bean Soup 

Hearty Tomato and Cannellini Bean Soup with spoons and beans on the side.
Image used with permission by copyright holder

This Italian-inspired soup is a nutritious spin on traditional minestrone.

Ingredients:

  • 1 yellow onion, diced
  • 3 carrots, peeled and chopped
  • 1 parsnip, peeled and chopped
  • 1 small head cauliflower, chopped into small florets  
  • 3 cloves garlic, minced
  • 2 tsp fresh oregano
  • .5 tsp salt
  • .5 tsp pepper
  • .5 tsp crushed red pepper 
  • 1 large bunch Swiss chard, cleaned and chopped
  • 2 (15-ounce) cans Cannellini beans
  • 28-ounce can crushed tomatoes
  • 4 cups low-sodium vegetable broth
  • 1.5 tbsp olive oil
  • .5 cup dry hulled barley

Method:

  1. Cook the barley by adding it to a medium saucepan with 3 cups of water. Bring the pot to a boil for 3 minutes.
  2. Reduce the heat to medium-low and simmer, covered, for 45 minutes. 
  3. Remove from the heat and let the pot stand for 10 minutes to absorb extra water.
  4. If water remains after the barley is soft and chewy, simply strain it out.
  5. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for five minutes, until lightly browned.
  6. Add the carrots, parsnips, garlic, oregano, salt, and pepper, sautéing another five minutes. 
  7. Add the kale, cauliflower, tomatoes and their juices, vegetable broth, beans and their liquid, red pepper, then bring to a boil. Reduce to a simmer and allow to cook for ten to fifteen minutes.
  8. Garnish with fresh herbs and season to taste before serving.

Set-and-Forget Ginger Butternut Squash Soup

Ginger Butternut Squash Soup with ingredients on the side.
Image used with permission by copyright holder

This simple slow-cooker recipe is delightfully creamy, spiced, nutritious, and filling.

Ingredients:

  • 2 large butternut squash, peeled, seeds removed, chopped into 1-2 inch cubes
  • 3 tbsp fresh ginger, grated
  • 3 cups bone broth or low-sodium vegetable broth
  • 3 tbsp apple cider vinegar 
  • .5 cup full-fat coconut milk
  • .5 tsp sea salt
  • .5 tsp black pepper

Optional Toppings:

  • Plain coconut or soy yogurt 
  • Toasted pumpkin seeds 

Method:

  1. Add all ingredients to your slow cooker. 
  2. Cook on high for 4 hours, or on low for 6-7 hours.
  3. Use a food processor or immersion blender to purée soup until smooth and creamy. 
  4. Add salt to taste.
  5. Serve in bowls with a dollop of coconut yogurt and toasted pumpkin seeds.
Amber Sayer
Amber Sayer is a fitness, nutrition, and wellness writer and editor, and was previously a Fitness Editor at Byrdie. She…
Meet the man behind Serenbe, America’s most inspiring wellness community
Inside the creation of Serenbe: A biophilic community reshaping how we live, eat, and connect
Aerial shot of Serenbe

Few people have reinvented their lives—and the lives of others—as radically and impactfully as Steve Nygren. From pioneering Atlanta’s casual fine dining scene in the 1970s to founding Serenbe, a biophilic wellness community nestled in the hills of Georgia, Nygren’s journey is one of vision, values, and a deep commitment to living in harmony with nature.

What began as a spontaneous weekend drive to show his children farm animals eventually led to the purchase of 60 rural acres and a complete lifestyle shift. That grew into what is now Serenbe: a 1,400-acre community designed around the principles of sustainability, human connection, and holistic well-being. It is home to more than 1,500 residents, 700-plus homes, a boutique hotel, and one of Georgia’s first certified organic farms.

Read more
Honey whiskey 101: What it is, how to use it, and which brands to try now
what exactly is honey whiskey?
Tullamore D.E.W Irish Whiskey

Flavored whiskey is big business in the spirits world. Take a stroll along the aisles at your local liquor store or peruse your go-to online retailer, and you’ll be met with myriad flavored whiskeys. This includes flavors such as cinnamon, maple, chocolate, fruit, and honey (among others). And I could write an article about the various popular flavored whiskeys. But today is all about honey. What exactly is honey whiskey?

In my years of writing professionally, I’ve tried my fair share of flavored whiskeys. Many of which are honey whiskeys. While I wouldn’t drink these whiskeys every day and likely not neat (not judging you if you do) or on the rocks, they are well-suited for a wintry Hot Toddy or to elevate your favorite whiskey-based cocktail.
Honey whiskey

Read more
Labor Day Weekend calls for a Pineapple Smash
A tropical cocktail with bourbon shining front and center
Basil Hayden Pineapple Smash.

Labor Day Weekend is coming right up, the last gasp of summer for a lot of folks. It's a great weekend for camping, relaxing, or having a refreshing summer cocktail. Fortunately, we just got a recipe in our inbox that caught our attention.

Now is prime cocktail time. As we speak, fans are sipping on Honey Deuce drinks at the U.S. Open and making Aviation Gin cocktails to celebrate Wrexham's new season in the Championship. Some of us are just looking for the ultimate cool-off in backyards, decks, and hammocks across the land.

Read more