3 Vegan Oil-free and Salt-free Soup Recipes

Winter is on the front door and it is already cold outside. A bowl of healthy soup is the best choice for you in these coldly mounts. These 3 soups are oil-free, salt-free and are just adorable.

Hummus Soup

This soup has a rich flavor and is rich in protein.

For the preparation, you will need the following ingredients
  • 1 red onion (but you can use any onion if you want);
  • 6 closed cup chestnut mushrooms;
  • 4 medium-sized potatoes;
  • 2 medium-sized carrots;
  • 1 and a half stock cubes;
  • 2 teaspoon minced garlic;
  • lemon juice (1 tablespoon);
  • Dijon mustard (1 tablespoon);
  • Tomato paste (1 tablespoon);
  • smooth hummus (4 heaping tablespoons);
  • 3 and a half cups of water; and
  • 3/4 cup of green beans.

Finely chop up an onion and slice up the mushrooms. Sauté them in a large soup pan with a bit of water until the onion browns lightly. In the meanwhile peel the carrots and cut them up finely, cube the potatoes and add them to the pot together with 3 and a half cups of boiling water. After this add all other ingredients apart from the green beans and cook for additional 15 minutes.

Cut up the green beans and add them to the soup and let cook for another 5 minutes. Enjoy!

Creamy Spinach & Potato Soup

This soup is incredibly nutritious and you can prepare it any time of the year because it`s easy to make and only takes about 30 minutes to prepare.

For the preparation you will need the following ingredients:
  • 3 cups raw washed spinach,
  • 3 cups vegetable stock,
  • 6 medium white potatoes,
  • 3 cloves garlic,
  • 3 heaped tablespoon  ground flax seeds,
  • Handful of pumpkin seeds for garnish

In a pot over medium heat sauté garlic with a splash of vegetable stock. Peel the potatoes and then chop them into small cubes. Add the potato cubes to pot with the rest of the stock and bring to boil. When it starts to boil reduce heat and simmer until the potatoes are fully cooked.

Add ground flax seeds and spinach and simmer on low heat for additional 2 minutes. Remove the pot from heat and let soup to chill for about 10 minutes. Carefully, purée the soup to a semi-smooth consistency using a handheld blender at the lowest setting. You can garnish the soup with pumpkin seeds and enjoy!

Broccoli cream soup

Broccoli Cream Soup

Who doesn’t like broccoli cream soup? I love it!

For the preparation, you will need the following ingredients
  • 2 and a half cups broccoli (fresh), divided;
  • 2-3 cups vegetable broth;
  • 1 small onion, diced;
  • 1 garlic clove, minced;
  • ½ cup cooked rice or potato, chopped;
  • 1 cup nondairy milk (almond milk or other milk alternatives);
  • Nutritional yeast, to taste;
  • Fresh lemon juice, basil or thyme (optional); and
  • Red pepper flakes or black pepper for garnish.

First of all, remove the tough lower stalk of broccoli but chop the other stalk parts. Sauté onion and garlic in a large pot with vegetable broth until onion is translucent. Then add ½ cup broth and cooked rice or potato and let simmer until rice is waterlogged and extra liquid is mostly cooked off. If you use potato, cook until potato is very soft and tender. If you use a raw (uncooked) potato, this may take longer and require more liquid.

Then add another ½ cup broth and broccoli, and cook until broccoli is very tender. Put the soup in a blender and purée with nondairy milk. If it`s necessary you can put more broth to achieve a soup consistency. You can also add fresh or dried basil and thyme, plus pepper to taste. After this, bring blended soup into the saucepan and let simmer. Add nutritional yeast to taste. At the end squeeze fresh lemon juice over soup before serving and garnish with red pepper flakes or fresh black pepper.

source: bloomfit.com