Hearty Harvest Vegan Soup
This Hearty Harvest Vegan Soup is inspired from Angela Liddon’s website. I have been making her recipe for YEARS and my whole family loves it! It is a vibrant and hearty blend of fresh vegetables, creamy cashews, and protein-packed chickpeas, creating a delightful symphony of flavors and textures. The rich vegetable broth is infused with a homemade 10-spice mix, adding warmth and depth to each spoonful. Packed with vitamins, minerals, and antioxidants from ingredients like sweet potatoes, spinach, and bell peppers, this soup supports immune health and boosts energy levels, while the healthy fats from cashews promote heart health. It’s a comforting and nourishing meal perfect for any time of year!
Nutritional Benefits
Raw cashews: Rich in healthy fats, protein, and essential minerals like magnesium and zinc, promoting heart health and supporting energy levels.
Vegetable broth: A low-calorie base that provides hydration and essential nutrients, often fortified with vitamins and minerals.
Extra-virgin olive oil: High in monounsaturated fats and antioxidants, it supports heart health and has anti-inflammatory properties.
Garlic: Known for its immune-boosting and antibacterial properties, garlic also supports heart health and may help lower cholesterol levels.
Onion: Packed with antioxidants and vitamins, onions can support heart health and have anti-inflammatory effects.
Carrots: High in beta-carotene, fiber, and antioxidants, carrots support eye health and digestion while boosting immune function.
Red bell pepper: Rich in vitamins A and C, red bell peppers support skin health and boost immunity with their antioxidant properties.
Sweet potato (or regular potato, butternut squash): A great source of complex carbohydrates, fiber, and vitamins A and C, supporting energy levels and digestive health.
Celery: Low in calories but high in fiber and water content, celery promotes hydration and aids digestion.
Diced tomatoes: Packed with lycopene and vitamin C, tomatoes support heart health and provide powerful antioxidants.
Homemade 10-Spice Mix: A blend of spices that adds flavor and offers various health benefits, such as anti-inflammatory and antioxidant properties.
Salt: Essential for electrolyte balance, though it should be used in moderation.
Black pepper: Contains piperine, which may enhance nutrient absorption and offers antioxidant benefits.
Baby spinach (or kale): High in vitamins A, C, and K, leafy greens support bone health, digestion, and overall well-being.
Chickpeas (or other beans): A great source of protein and fiber, chickpeas promote satiety, support digestive health, and help regulate blood sugar levels.
Fresh Quality Nutrient-Dense Ingredients are Key
Combining all the ingredients in a pot!
Once you incorporate the cashew cream, it already looks tempting!
This is what it looks like after simmering for 5 minutes.
Incredible, nourishing, and satisfying soup.
Substitutions
- Raw cashews: Sunflower seeds, or tahini (sesame paste) for creaminess.
- Extra-virgin olive oil: Avocado oil, coconut oil, or grapeseed oil for cooking.
- Garlic: Garlic powder, shallots, or leeks for similar flavor profiles.
- Onion: Shallots, green onions, or leeks for sweetness and depth.
- Carrots: Parsnips, sweet potatoes, or bell peppers for a different flavor and texture.
- Red bell pepper: Yellow or orange bell peppers, or roasted red peppers for sweetness.
- Sweet potato : Carrots, parsnips, regular potato, butternut squash or pumpkin for similar textures and flavors.
- Celery: Green beans or zucchini for crunch and freshness.
- Diced tomatoes: Fresh tomatoes, tomato puree, or roasted red peppers for a different texture and flavor.
- Homemade 10-Spice Mix: Store-bought seasoning blends (like curry powder) or store-bought Cajun or Creole seasoning mix.
- Salt: Low-sodium salt or herbs for seasoning without added sodium.
- Black pepper: White pepper, cayenne pepper, or paprika for heat and flavor.
- Baby spinach : ANY GREENS!! Swiss chard, collard greens, kale or arugula for leafy greens.
- Chickpeas (or other beans): Lentils, kidney beans, or black beans for protein and texture.
More Delicious Recipes
Hearty Harvest Vegan Soup
Ingredients
For the soup:
- 3/4 cup raw cashews soaked
- 6 cups vegetable broth
- 1 tbsp extra-virgin olive oil
- 5 garlic cloves minced
- 1 onion large, chopped
- 1 cup carrots about 3 medium, chopped
- 1 red bell pepper chopped
- 2 cups sweet potato regular potato, or butternut squash
- 1 cup chopped celery about 2 stalks
- 1 can diced tomatoes, with their juices 28-ounce/796 mL
- 1 to 2 tbsp Homemade 10-Spice Mix
- salt and freshly ground black pepper to taste
- 2 to 3 cups baby spinach or destemmed torn kale leaves
- 1 can chickpeas or other beans, drained and rinsed 14-ounce/398 mL
Homemade 10-Spice Mix – Makes 1/2 cup
- 2 tbsp smoked paprika
- 1 tbsp garlic powder
- 1 tbsp dried oregano
- 1 tbsp onion powder
- 1 tbsp dried basil
- 2 tsp dried thyme
- 1 1/2 tsp freshly ground black pepper
- 1 1/2 tsp fine grain sea salt
- 1 tsp white pepper optional
- 1 tsp cayenne pepper
Instructions
- Place cashews in a bowl and add enough water to cover. Soak the cashews overnight, or for 8 hours. For a quick-soak method, soak the cashews in boiled water for 30 to 60 minutes. Drain and rinse the cashews.
- In a blender, combine the soaked and drained cashews with 1 cup of vegetable broth and blend on the highest speed until smooth. Set aside.
- In a large pot, heat the oil over medium heat. Add the garlic and onion and sauté for 3 to 5 minutes, or until the onion is translucent. Season generously with Herbamare or sea salt.
- Add the carrots, bell pepper, potato, celery, and diced tomatoes with their juices, the remaining 5 cups broth, and 1 to 2 tablespoons 10-Spice Mix (to taste). Stir well to combine . Bring the mixture to a boil and then reduce the heat to medium-low. Season with salt and black pepper.
- Simmer the soup uncovered for at least 20 minutes, stirring occasionally, until the vegetables are tender. Season with salt and black pepper. During the last 5 minutes of cooking, stir in the cashew cream, spinach (or kale), and drained beans. Add more 10-Spice Mix, to taste.
- To freeze, ladle the soup into containers (leaving 1 inch for expansion), cool completely, secure lid, and place in the freezer for up to 6 weeks.