Fat-Free Vegan Soup Recipes

By
Jolinda Hackett
Jolinda Hackett
Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes.
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Updated on 04/26/20

Healthful and wholesome, plant-based diets fill you up with fewer calories and keep you full for longer so you won't feel the need to snack on sugary treats in the afternoon or to go for that mid-morning cookie. Vegans and vegetarians already know the powerful benefits of soup (you can pack a lot of nutrition in one bowl) and are used to relying on them to consume their calories in a healthy and low-fat way.

Furthermore, several clinical nutrition studies have shown that choosing a low-calorie soup before a meal will naturally help you consume fewer calories overall while still feeling full, and this can lead to dramatic weight loss. More importantly, studies show that consuming soup before lunch or dinner can help in keeping the weight off once you've lost it.

Our selection of vegan soups features recipes that are both low in calories and low in fat. Use them as appetizers or as light lunches with a side salad.

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  • 01 of 06

    Tomato Soup

    Cold tomato basil soup recipe

    The Spruce 

    Stop by the farmer's market to pick up plenty of tomatoes and fresh basil to make a satisfying bowl of this summery recipe. Simply put all the ingredients in a blender and blend at high speed until smooth. Simmer for 10 minutes on the stove and serve hot or let cool to offer as a cold preparation.

    Garnish with fresh basil and make a side salad with avocados and spinach for a complete and light meal.

  • 02 of 06

    Fat-free Garden Vegetable Minestrone Soup

    Bowl of vegetarian minestrone soup on a white table
    The Spruce

    Many minestrone soup recipes call for beans, which add a small amount of naturally occurring fat and good fiber. But our fat-free vegan minestrone fills you up with plenty of vegetables like tomatoes, carrots, celery, green beans, and zucchini, so you won't miss the beans.

    Omit the pasta if you want this minestrone soup to be gluten-free and lower in calories, or add a cup of brown rice while the soup cooks to add some texture, extra protein, and discrete amounts of naturally occurring fats (2 grams per cup). Ready in 1 hour and 30 minutes.

  • 03 of 06

    Split Pea and Potato Soup

    Split pea soup

     

    juliannafunk / Getty Images 

    The flavor of this soup comes from using plenty of celery, onions, and seasonings, and the creaminess comes from pureed potatoes and the optional high-speed final blend.

    The soup is surprisingly filling with hefty amounts of fiber and protein, so it's perfect for vegetarians and vegans and it's gluten-free, too. Ready in 2 hours and 15 minutes.

  • 04 of 06

    Slow-cooked Split Pea and Potato Soup

    Vegetarian split pea soup
    The Spruce

    Add flavor with bouillon cubes, sage, thyme, and bay leaves instead of animal fats or high-processed oils. This fat-free, vegan split pea and potato soup, made in a crockpot with carrots and celery, is filling enough to make a full meal, and completely dairy-free.

    Omit the bouillon cubes to make it gluten-free, and use vegetable broth instead. Add extra fresh herbs as a garnish and lemon wedges to add a squeeze before eating. Cook for 4 hours in the crockpot and adjust your salt and pepper before serving.

    Continue to 5 of 6 below.
  • 05 of 06

    Mango Lime Cold Soup

    Cold Thai Mango soup
    lenazap / Getty Images

    This raw soup is suitable for vegan and gluten-free diets. Ready in 10 minutes, it's a great last-minute appetizer before a hearty meal or a refreshing lunch when served with a light sandwich or salad.

    Blend mangoes, water, chilies, lime juice, ginger and onions and you're ready to serve! The chilies add some heat while the vitamin C-loaded sweet mangoes balance out the heat.

  • 06 of 06

    Indian Spiced Cabbage Soup

    Fat free vegan cabbage soup recipe

    ​The Spruce / Andrea Livingston

    This fat-free, vegan cabbage soup is an incredibly delicious and filling dish. Pureed cabbage, vegetable broth, onion, and garlic make a silky and creamy soup but we swear, there is no fat or dairy in this vegan preparation.

    A little bit of Tabasco brings some heat, while chopped cilantro on top adds freshness and balances out the spiciness. Prep and cook in 30 minutes.

Article Sources
The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Smethers AD, Rolls BJ. Dietary Management of Obesity: Cornerstones of Healthy Eating Patterns. Med Clin North Am. 2018;102(1):107-124.  doi:10.1016/j.mcna.2017.08.009

  2. Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014;111(8):1474-80.  doi:10.1017/S0007114513003954