vegan soup meal prep recipes

Vegan Soup Meal Prep Recipes

Why Choose Vegan Soup?

Vegan soups are not only nutritious but also versatile, making them perfect for meal prep. Loaded with vegetables, legumes, and grains, these soups provide essential vitamins, minerals, and proteins while being low in calories and saturated fats. Preparing vegan soups in batches can save time, reduce food waste, and allow for creative culinary adventures. Below are some delightful vegan soup meal prep recipes that will keep you satisfied throughout the week.

1. Classic Vegetable Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 3 carrots, sliced
• 2 celery stalks, chopped
• 1 bell pepper, chopped
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• Salt and pepper to taste
• 2 cups kale or spinach

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, sautéing until translucent (about 5 minutes).
2. Stir in carrots, celery, and bell pepper. Cook for another 5 minutes.
3. Add zucchini, tomatoes, broth, and seasonings. Bring to a boil, then reduce to a simmer for 20 minutes.
4. Stir in the kale or spinach before serving to wilt. Season with additional salt and pepper as needed.

Meal Prep Tip: Portion the soup into airtight containers, allowing space for expansion if freezing. This soup can last up to a week in the refrigerator or 3 months in the freezer.

2. Lentil Soup with Spinach

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 3 celery stalks, diced
• 1 can (14 oz) crushed tomatoes
• 6 cups vegetable broth
• 2 cups fresh spinach
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery; sauté until tender (about 7-8 minutes).
2. Stir in lentils, crushed tomatoes, broth, cumin, and smoked paprika. Bring to a boil and then reduce to a simmer for 25-30 minutes, or until lentils are tender.
3. Mix in spinach and cook until wilted. Add salt and pepper to taste.

Meal Prep Tip: This soup thickens as it sits; you can add water while reheating to achieve your desired consistency. Store it in the refrigerator for up to a week or freeze for 2-3 months.

3. Creamy Coconut Curry Soup

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 carrots, sliced
• 1 red bell pepper, chopped
• 1 can (14 oz) coconut milk
• 4 cups vegetable broth
• 2 tablespoons red curry paste
• 1 cup broccoli florets
• 1 cup snap peas
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions:

1. In a pot, melt coconut oil over medium heat. Sauté onion, garlic, and ginger until fragrant (about 5 minutes).
2. Add carrots and bell pepper, cooking for another 5 minutes. Stir in coconut milk, broth, and curry paste, bringing to a simmer.
3. Add broccoli and snap peas, cooking until tender (about 5 minutes).
4. Stir in lime juice before serving and garnish with fresh cilantro.

Meal Prep Tip: Allow the soup to cool before transferring to containers. It can be stored in the refrigerator for 5 days and freezes well for up to 3 months.

4. Spicy Black Bean Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 jalapeño, minced (seeded for less heat)
• 2 cans (15 oz) black beans, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 lime, juiced
• Chopped cilantro for garnish

Instructions:

1. Heat olive oil in a large pot. Sauté onion, garlic, and jalapeño until soft (about 5 minutes).
2. Add black beans, tomatoes, broth, cumin, and chili powder. Bring to a simmer and cook for 20 minutes.
3. Use an immersion blender or a traditional blender to purée the soup for a creamy texture (optional).
4. Stir in lime juice before serving and garnish with cilantro.

Meal Prep Tip: Store this soup in individual portions; it’s great as a filling lunch or snack. Safely stored, it can last up to a week in the fridge or 3 months in the freezer.

5. Tomato Basil Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 cans (14 oz) whole tomatoes (or fresh tomatoes)
• 3 cups vegetable broth
• 1 teaspoon dried basil (or 1/4 cup fresh)
• Salt and pepper to taste
• 1 tablespoon balsamic vinegar
• Fresh basil for garnish

Instructions:

1. In a pot, heat olive oil over medium heat. Sauté onion and garlic until soft (about 5 minutes).
2. Add tomatoes (with juice), broth, and dried basil. Bring to a boil, then reduce to a simmer for 20 minutes.
3. Blend with an immersion blender for a smooth texture. Stir in balsamic vinegar and season with salt and pepper.
4. Serve hot, garnished with fresh basil.

Meal Prep Tip: This soup is perfect for freezing in individual servings. It can last up to a week in the fridge and up to 3 months in the freezer, making it an excellent option for future meals.

6. Minestrone Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 cup pasta (small shapes like ditalini or shell)
• 2 cups spinach or kale
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot. Sauté onion, garlic, carrots, and celery until soft (about 5-7 minutes).
2. Add zucchini, beans, tomatoes, broth, and Italian seasoning. Bring to a boil.
3. Stir in pasta and cook until al dente (about 8-10 minutes).
4. Mix in spinach or kale until wilted. Adjust seasoning with salt and pepper.

Meal Prep Tip: Once cool, this soup can be portioned and frozen. It’s ideal for cozy lunches or dinners and can be stored in the fridge for up to a week.

Vegetable Preservation Techniques

When meal prepping soup, consider incorporating preservation techniques that enhance flavor while maintaining freshness. Techniques such as blanching vegetables before freezing can help retain their vibrant color and crispness. Additionally, adding acid like lemon or vinegar at the end of cooking can brighten flavors and improve shelf life.

Storage and Reheating Tips

To optimize storage:

• Use BPA-free containers that can safely go from freezer to microwave.
• Label containers with the soup name and date to track freshness.
• When reheating, add a splash of water or broth to rehydrate thick soups.

Final Thoughts

With these vegan soup meal prep recipes, culinary exploration is easy, and health goals can be achieved without hassle. From comforting classics to spicy favorites, there’s a soup recipe for every palate, ensuring that plant-based eating remains enjoyable and convenient.