vegan soups: tomato, lentil, tattie, watercress

Vegan soups are delicious and nutritious, and cheap and easy to make. These are our family favourites!

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Cream of Tomato Soup

One of the best vegan soups ever!

2 tins of plum tomatoes
about a cup of water (rinse out tins with it)
1 onion
5 cloves of garlic
2 medium sweet potatoes, peeled and chopped
1 or 2 handfuls of cashew nutsasalt to taste

Place the tomatoes and water in a pan and bring to the boil, adding the onion, sweet potato and garlic as it heats. Once it boils, turn down to a simmer for 10-15 minutes, until potatoes are soft. Place soup in a blender and add the cashew nuts. Blend and taste for seasoning, add salt as desired.

If your blender is not very strong, try soaking the cashews in water overnight to soften them before using.

Miso Noodle Soup

Miso noodle soup

Makes a good six bowls – a nutritious, easily digested soup.
Ingredients: about 3 pints of water 1 onion, chopped 4 carrots finely cut into inch long strips 4 sticks of celery cut up much the same as the carrots about 10 kale leaves (or other green veg like brocolli or cabbage) about a cup of dried corn/rice noodles (you can substitute any but these are great) 2 tablespoons of fresh miso (the fresh has the best taste and texture but is the domain of health food shop fridges – you can buy dried miso soups and noodles in many supermarkets) a little seasalt as desired

Bring the water to the boil as you prepare and add the vegetables and noodles. Let simmer for about 10 minutes then mix the miso in a cup of hot but not boiling water to disolve it. Take the soup off the heat once the noodles are soft and mix in the miso and salt.

Pictured soup has the inclusion of Sea Spaghetti and is garnished with radish and parsley.

Tomato, Lentil and Vegetable Soup


a cup of red lentils, rinsed
1 tin of plum tomatoes
1 onion, choppped
2 large potatoes, peeled and diced
1 sweet potato (or carrot) diced
2 sticks of celery, chopped
a handful of pasta
10 fresh sage leaves (or 1/2 a teaspoon of dried)
1 teaspoon of Vecon Stock or other stock of choice
handful of greens, chopped (we used kale)
black pepper
salt to taste

Place the lentils in a large pan and cover with water. Bring to the boil and turn down to simmer. Prepare the vegetables and add to the pan with the tomatoes, pasta, stock and herbs – add more water if you need, if too thick. Cook at a low simmer until veg and pasta are tender, (probably about 20 minutes). Add the greens for the last couple of minutes of cooking time and season to taste.

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Vegan “Chicken” Noodle Soup


Using up leftover redwood turkey roast here but you could also use a pack of cheatin chicken or indeed leave out the meat sub altogether – it’s the veg that makes it delicious anyway!
1 leek, finely chopped
2 carrots, thinly sliced
2 cloves of garlic, finely chopped
a handful of small broccolli florets
1 tin of sweetcorn (320g or thereabouts)
1 pack of vegan noodles (supernoodle style though other cheaper brands are just as good – discard the flavour sachet). Alternatively you could use some spaghetti or other pasta/noodles of your choice broken up and increase cooking time a bit.
chicken sub torn up into bitesize pieces
1 stock cube (we used Kallo Organic)
water to cover well
salt to taste

Place all the vegetables except sweetcorn in a large pan and cover with water. Bring to the boil and turn down to simmer for a few minutes. Crumble up the noodles and add the sweetcorn, chicken sub and stock, add more water if needed and bring back to boil and then switch off and leave to slow cook for about 10 minutes – season and eat 🙂

Lurgy Soup


May not sound appetising but it is a rich and strongly flavoured tomato soup, invented for a man with a cold (man-flu) so it has medicinal properties and a high nutritional value 🙂
A little sunflower oil
2 onions, chopped
7 cloves of garlic, chopped
1 courgette, chopped
3 sticks of celery, chopped (yeah, everything is chopped)
1 large sweet potato, peeled and (uh-huh) chopped
1 small peeled white potato CHOPPED!
2 tins of tomatoes
about a cup of spring water (rinse out the tins with it)
a handful of fresh sage leaves (grow your own!)
about 2 heaped tablespoons of dried arame seaweed
1 tablespoon Miso Paste
1 teaspoon of vecon vegetable stock (or any stock of choice, will also work fine without)
into the first version I made I popped a small bowl of leftover vegetable curry, but a half teaspoon of curry powder will suffice if you want the spicy warmth for your poor throat
himalayan rock salt to taste (or any other salt)
optional fresh ground black pepper
fresh parsley to garnish

Fry the onion, garlic and vegetables in the oil a few minutes then add the tomatoes and all other ingredients EXCEPT salt and pepper. Bring to boil, turn down to simmer until potatoes are soft. Liquidise up with a hand blender (or jug if you don’t have a hand one). Taste and see if you need salt – the miso and stock can be quite salty so you might not. Add salt and pepper if needed. Top with fresh chopped parsley and enjoy…

Vegetable and Barley Soup

Barley veg soup

A chunky meal of a soup Ingredients: 5 or 6 large potatoes, peeled and cubed 2 leeks cut into round slices 3 carrots, roughly chopped 5 celery sticks, cut onto chunks 1 cup of dried pearl barley 2 heads of swiss chard (or similar green leaf such as leaf beet or a couple of handfuls of spinach), chopped enough water to cover Salt and pepper to taste

Very simple to prepare this one! Place all your vegetables except the chard in a large pan with the barley. Cover well with water, boil and simmer until everything is cooked. Add the chard and salt and cook for another 5 minutes.

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Leek, Potato and Pea Soup


A chunky, filling winter soup. These quantities make a large pan of soup – they can easily be reduced by half if desired.
2 tablespoons of sunflower oil
2 medium leeks, sliced widthways into thin round slices
A couple of cloves of garlic (crushed, optional)
6-8 large potatoes, cut into chunks (about 2 or 3 cm.)
2 tablespoons of white flour
1 cup of frozen peas
5 or 6 cups of water
Salt and pepper to taste

Cook the leeks and garlic, if using, in the sunflower oil for a few minutes then stir in the flour. Add one cup of water and stir well to blend. Add the potatoes and the rest of the water (you may need to adjust the quantity slightly – make sure all the vegetables are well covered). Bring to the boil, stirring occasionally to prevent sticking, and then turn down to simmer until the potatoes are just about cooked. Finally add the peas and cook for a further few minutes until tender. Season to taste.

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Minted Noodle Soup


Although a hot dish it is nice for summer days as the mint is refreshing. This does make a large pot – it worked out well for a family of four to have over two lunches, storing it in the fridge overnight. 250g/6oz (half a standard pack) of spaghetti approx 9 or 10 cups of water/about 4 pints 4 cloves of garlic, very finely chopped 1 large onion, chopped 5 sticks of celery, diced quite small a good handful of fresh mint (or 3 teaspoons of dried), best fresh from garden – seeds here seasalt to taste

Break the spaghetti up into small pieces (about 6 cm./2 inches long) into a large saucepan. Cover with the water and turn up the heat to full. Bring to the boil while you prepare and add the other ingredients with the exception of the mint. Once boiling turn down to simmer for about 15 minutes until everything is cooked. Add the mint and cook for a further 2 or 3 minutes and serve sprinkled with generous amounts of chopped fresh parsley (optional but it was really good!).

Cream of Nettle soup

Don’t worry – they don’t sting when cooked! Nettles are very nutrient rich and of course – free! Don’t gather them beside a busy road where they will have been contaminated by traffic fumes – we pick them in our garden. If you keep cutting them from springtime you get a regular supply of fresh leaves. Though we stop using them into summer as they seem to get rather insecty!

Ingredients: 2 tablespoons of vegan margarine or oil 2 tablespoons of white flour 1 onion, roughly chopped 2 cloves garlic, chopped Freshly picked and washed young nettles (several good handfuls – picked with gloves and caution!) 2 cups soya milk 1 cup water or stock salt and pepper to taste

Fry the onion and garlic in the oil or marg. for a few minutes then stir in the nettles (no need to chop or remove stalks) until they soften. Stir in the flour and gradually add the soya milk and water or stock, stirring all the time. Add seasonings and liquidise. Delicious… Also see an alternative version with potato instead of soya here on Frugal Living in the UK

Minty Pea (and Nettle) Soup


Nice hot but also good chilled the next day as a cold soup. Ingredients: 1 chopped onion 4 cloves of garlic a couple of tablespoons of olive oil 500g of frozen peas (about 2 cups) as many nettle tops as you like – we had about 20 (optional ingredient but very good) a good handful of fresh mint (or 2 teaspoons of dried), grow your own: from seed water to cover well seasalt to taste

Heat the oil in a saucepan and fry the onion and garlic for a few minutes. Add the peas, mint and nettles and cover well with water. Bring to boil and cook for 10 minutes or so until the peas are properly cooked. Liquidise, taste and add salt to preference.

Watercress Soup

a little sunflower oil
2 leeks, chopped
1 clove of garlic, chopped
3 sticks of celery with leaves (if have), chopped
2 large potatoes, peeled and chopped
water to cover well
1 bag of watercress (about 3 good handfuls) – reserve some small sprigs for garnish
seasalt to taste

Soften the leeks, garlic and celery in the oil for a few minutes, then add the potato. Cover well with water, bring to boil, turn down to simmer until potatoes are soft. Add watercress, remove from heat and leave to sit for 5 minutes. Season with salt and blend (handblender easiest). Garnish – also goes well with chopped parsley 🙂

Green Pea Soup

green pea soup - vegan soups

A small pea soup related joke: you must answer “pea green soup” to all questions – go on! What did you have for breakfast? What did you have for lunch? And what did you have for dinner? What did you do all night? Apologies… the joke may be bad but the soup is not – it’s thick and delicious!
500g/1.2kg/2cups green split peas, soaked overnight
2 onions, chopped
3 carrots, finely diced
4 small, new potatoes (or 1 old large old… peeled if not new), diced
1 bay leaf – make little tears in it if fresh
1 teaspoon Vecon Stock (optional)
seasalt to taste
water to well cover ingredients

Place your soaked peas in a saucepan and cover with water. Bring to boil then turn down to simmer for about half an hour. Add the onions, carrots, potatoes, stock and bay leaf and cook until tender (probably about 20 minutes). Partially blend up with a hand blender, leaving some texture of carrots and potatoes. Add salt to taste. Served on the right with onion bread and locally grown cherry tomatoes 🙂

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Basic ‘tattie’ (potato) soup

This is so basic it hardly constitutes a ‘recipe’! It is very simple and fairly bland – children love it.
Onions (1 or 2), chopped
A little sunflower oil
Potatoes (2 lb/1 kilo/6 cups), cut into chunks
Carrots (about 1 lb/450g/3 cups), cut into chunks
Turnip (8oz/200g/1 cup) – optional
Kale (or dark green cabbage) chopped
Garlic to taste, chopped
Herbs of your choice, fresh or dried (we tend to use sage)
Seasalt to taste

Fry the onion in the sunflower oil for a few minutes to seal the flavour then place all the other ingredients except the kale or cabbage in a pan and cover with water. Bring to the boil and simmer until the vegetables are cooked (15 – 20 minutes). Add the green vegetables 5 – 10 minutes before cooking is finished to prevent them being over-cooked. Mash well.

The quantities given make quite a large pan of soup – we eat half one day and store the rest in the fridge until the next day – you may wish to change the quantities to suit your needs.

Carrot and Butterbean Soup

Makes about 6 big bowls – was a lovely supper with some rice salad and a vegan sausage roll as described by the Vegan Village
1 tablespoon of sunflower oil
1 onion, chopped
4 cloves of garlic, chopped
about 8 large to medium carrots, scraped and cut up into chunks
1 tin of cooked butter beans (large limas), about 400g
2 pints/4 cups/1200ml of water approx
a little seasalt as desired

Fry the onion and garlic in the oil for a few minutes and then add the carrot and stir well. Add water and bring to the boil – turn down to simmer and cook for about 15 minutes until the carrot is cooked through. Add the beans and cook for a further 5 minutes or so until they are properly heated through. Season and liquidise – was nice left a little rough but you might prefer to keep going until smooth.

If you liked our vegan soups, also see:

vegan soups

Vegan Lentil Bacon Soup
Golden Carrot and Turmeric Soup
Carrot, Coriander and Ginger Soup
Tomato soup with lemongrass & coconut milk (a Tibits recipe)
Paprika Pumpkin Soup
Scotch Broth

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12 Replies to “vegan soups: tomato, lentil, tattie, watercress”

  1. Well, I have to do the lurgy soup don’t I?
    Cold and bright, brrrrrr, and temperature dropping every night so.

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