Discover the secrets to creating delicious vegan soups and stews with our expert guide. From ingredients to techniques, we cover everything you need to know to become a soup and stew master.

Master the Art of Vegan Soups and Stews with Our Comprehensive Guide

Unlock the Flavors of Vegan Soups and Stews with Our Guide

The Essentials of Vegan Soups and Stews

What Makes a Soup or Stew Vegan?

Stocks and Broths 101

Essential Ingredients for Vegan Soups and Stews

Techniques for Perfect Vegan Soups and Stews

Building Flavor with Layered Ingredients

Thickening Soups and Stews without Dairy

Slow-Cooking for Maximum Flavor

Creative Vegan Soup and Stew Recipes

Creamy Vegan Potato Soup

Hearty Vegan Lentil Stew

Spicy Vegan Chili

The Secret to Perfect Vegan Soups and Stews

A soup or stew that is considered vegan does not contain any animal-derived ingredients, including meat, poultry, seafood, dairy, or eggs.

Definition of Vegan Soup or Stew

Creating vegan soups and stews is important for individuals who follow a vegan lifestyle or have dietary restrictions. It also promotes sustainability and responsible food consumption.

Importance of Veganism in Soups and Stews

Stocks are typically made with bones and are simmered for a longer period of time, resulting in a more concentrated flavor. Broths are made with meat or vegetables and are simmered for a shorter period of time, resulting in a lighter flavor. 

Differences between Stocks and Broths

To make a flavorful vegan stock or broth, use a combination of vegetables, herbs, and spices. Sauté them in oil for a few minutes before adding water and simmering for at least an hour. Strain out the solids and use the liquid as the base for your soup or stew.

Making Vegan Stocks and Broths

Vegetables are the foundation of any vegan soup or stew. Some popular options include onions, carrots, celery, potatoes, tomatoes, and kale. These vegetables provide flavor, texture, and nutrients.

Vegetables

Legumes, such as lentils, chickpeas, and beans, are a great source of protein and fiber in vegan soups and stews. They can be canned or cooked from dried form.

Legumes

Grains like quinoa, rice, and barley can add texture and substance to vegan soups and stews. Be sure to cook them separately before adding them to the soup or stew.

Grains

Spices are essential for adding flavor and depth to vegan soups and stews. Some popular options include garlic, cumin, paprika, and thyme. Experiment with different spice combinations to find your preferred flavor profile.

Spices

Aromatics such as onions, garlic, and celery are the foundation of many soup and stew recipes. By sautéing them first, you can develop a rich, savory base for your dish.

Start with Aromatics

Umami is the fifth taste, often described as savory or meaty. Incorporating ingredients like mushrooms, soy sauce, miso, or nutritional yeast can add depth of flavor to your vegan soups and stews.

Add Umami-Rich Ingredients

Spices and herbs can provide an additional layer of complexity to your soup or stew. Consider using warming spices like cumin or coriander, or fresh herbs like thyme or rosemary.

Layer Flavors with Spices and Herbs

Pureeing all or part of your soup or stew can create a creamy texture without the need for dairy. Use a blender or immersion blender to achieve the desired consistency.

Pureeing for Creaminess

Adding grains or legumes like quinoa, lentils, or chickpeas can add thickness and heartiness to your soup or stew. They also provide additional protein and nutrients.

Add Grains or Legumes

Arrowroot, cornstarch, or tapioca flour can all be used as plant-based thickeners in vegan soups and stews. Mix with water or broth before adding to your dish.

Use Plant-Based Thickeners

Slow-cooking allows flavors to meld together over time, resulting in a more complex and richly flavored soup or stew. It also allows tougher cuts of vegetables or legumes to break down and become tender.

Benefits of Slow-Cooking

To get the best results from slow-cooking, use low heat for a longer period of time. This will allow the flavors to develop slowly and create a more nuanced dish.

Use Low Heat

Slow-cooking requires patience, so plan ahead and give yourself plenty of time. Consider using a slow-cooker or a Dutch oven for the best results.

Be Patient

4 medium potatoes, peeled and chopped
1 yellow onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1 cup unsweetened almond milk
2 tbsp olive oil
Salt and black pepper to taste

Ingredients:

1. In a large pot, heat the olive oil over medium heat. 
2. Add the onions and garlic and cook until the onions are translucent, about 5 minutes. 
3. Add the chopped potatoes and vegetable broth, and bring to a boil. 
4. Reduce the heat and simmer until the potatoes are tender, about 20 minutes. 
5. Remove from heat and let the soup cool slightly. 
6. Blend the soup in batches until smooth. Return to the pot. 
7. Add almond milk, salt, and black pepper. 
8. Heat the soup over low heat until hot. Serve and enjoy!

Instructions:

For an extra creamy texture, add a dollop of vegan sour cream or coconut cream on top. You can also garnish with chopped chives or parsley for added flavor and color.

Tips:

1 cup brown lentils
1 large onion, chopped
2 garlic cloves, minced
2 carrots, peeled and chopped
2 celery stalks, chopped
4 cups vegetable broth
1 can diced tomatoes
2 tbsp olive oil
1 tsp ground cumin
1 tsp smoked paprika
Salt and black pepper to taste

1. In a large pot, heat the olive oil over medium heat. 
2. Add the onions and garlic and cook until the onions are translucent, about 5 minutes. 
3. Add the chopped carrots and celery, and cook for another 5 minutes. 
4. Add the vegetable broth, lentils, diced tomatoes, cumin, smoked paprika, salt, and black pepper. 
5. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender. 
6. Adjust the seasoning to taste. Serve and enjoy!

For added flavor and texture, you can add chopped kale, spinach, or other leafy greens to the stew. You can also serve the stew with crusty bread or over a bed of quinoa or brown rice.

1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 can diced tomatoes
1 red onion, chopped
2 garlic cloves, minced
2 tbsp olive oil
2 tbsp chili powder
1 tsp ground cumin
1 tsp smoked paprika
1 tbsp cocoa powder
1 tbsp instant coffee
Salt and black pepper to taste

1. In a large pot, heat the olive oil over medium heat. 
2. Add the onions and garlic and cook until the onions are translucent, about 5 minutes. 
3. Add the chili powder, cumin, smoked paprika, cocoa powder, and instant coffee, and cook for another 2 minutes. 
4. Add the diced tomatoes, kidney beans, and black beans. 
5. Bring to a boil, then reduce the heat and simmer for 20-30 minutes, or until the chili is thick and bubbly. 
6. Adjust the seasoning to taste. Serve and enjoy!

For a milder chili, reduce the amount of chili powder and omit the cayenne pepper. For a heartier chili, add chopped vegetables like bell peppers, zucchini, or butternut squash. You can also top the chili with vegan sour cream, avocado, or chopped cilantro.

Discover the ultimate guide for dining out as a vegan in non-vegan restaurants. Learn tips on how to find vegan options, communicate with the staff, and enjoy your meal!