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…
Starting tomorrow: Strato Frappuccino brings cold foam and bold new textures
A reimagined version of the classic Starbucks Frappuccino
Starbucks Strato

Starting tomorrow, Starbucks lovers can try a new, reimagined version of the classic Frappuccino. The Starbucks Strato Frappuccino blended beverage features a new layered twist inspired by the Italian word Strato, which means layer. The new drink debuts tomorrow, July 8th, in three sweet flavors, each combining creamy cold foam with familiar flavors. These new drinks are for those looking for a more refined version of the classic Frappuccino, with a fresh take on familiar flavors. The new flavors include:

Brown Sugar Strato Frappuccino Blended Beverage: A blend of Frappuccino® Roast coffee, milk, and ice, layered with brown sugar-flavored cream cold foam. A blend of cinnamon is an elegant finishing touch.

Read more
Kentucky Owl’s new Batch #13 is the final masterpiece from a bourbon legend
Kentucky Owl

Popular whiskey brand Kentucky Owl recently announced the launch of its newest bourbon, Batch #13. It was blended and crafted by former Master Blender John Rhea. What makes the whiskey more unique is that it was the last bourbon blend created by the Kentucky Bourbon Hall of Fame member before his retirement.
Kentucky Owl Batch #13

Batch #13 consists of a blend of five different bourbons. There’s a mix of younger and wheated whiskeys and more mature and higher rye whiskeys. The blend is roughly between eight and nine years old.

Read more
This underrated Dunkin’ coffee is smooth, strong, and totally worth the hunt
Don't overlook this coffee staple order
Dunkin nitro cold brew

Nitro cold brew is one of my go-to, anytime coffee orders, and it never disappoints, no matter where you order it. Even though nitro cold brew has grown in popularity, I still find it a "harder to find" coffee shop order when I'm on the go. I crave something about this drink's velvety smoothness—something you don't get from a regular cold brew order.

But why isn't everyone ordering the Dunkin' Nitro cold brew? Maybe Dunkin' just missed the mark on marketing this exceptional drink, but everyone I've talked to seems to have no idea that Dunkin' even has nitro cold brew. Or maybe it's just that this drink is not available at every Dunkin' location. Everyone seems to associate nitro cold brew with Starbucks, yet this drink is available beyond just Starbucks locations. Here's why I'll keep ordering Dunkin's nitro cold brew (and telling everyone I know about this order).
Where to find the Dunkin' nitro cold brew

Read more