You can’t beat an ultra-velvety and hearty soup that tastes rich but completely guilt free. This wholesome Creamy Vegetable Soup is jam-packed with powerhouse veggies and warming spices. It feels indulgent with its ultra-creamy, nut-free broth made thick and silky by using buzzed zucchini, potatoes, and corn. So grab a bowl and hunker down because healthy and wholesome never tasted so good!
Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.
Hi there, Ameera here!
We love soup! But you probably already know that if you have been reader for any length of time. We try to make a soup out of everything. LOL
This one has been a long time in the making as we have put it on the back burner several times.
Reader Alice
We were contacted last year by one of our readers, Alice. She was requesting a nut-free creamy vegetable soup as her grandson has a nut allergy, and she wanted to make sure the soup was nut free.
We had a creamy vegetable soup that we had been working on and off since late 2018, but had set it aside – simply because other recipes got moved all around.
However, it had a cashew cream based broth, so we decided to switch gears and work on this one instead. Mom and I started to get down to business of creating a soup for Alice for her grandson.
WFPB Conversion – Reader Requests
Just as an FYI, we get tons of reader requests for WFPB conversions of their favorite recipes, so many so, that we simply can’t accommodate them all.
We try really hard, but some conversions either don’t work out, or there are way too many kitchen tests to make it feasible. Or we simply haven’t gotten to them yet. We do ask for your patience, some requests are several years old.
If you’ve sent a request, we haven’t forgotten – we promise! We just haven’t figured them all out yet. We do tons of kitchen tests to get the recipes just right, and we rarely work on the same recipe within the same week or even the same month. We have tons of recipes all in different stages of development going back several years.
We tend to test, make copious notes, ask others for opinions (friends and family who tried the kitchen tests), think on it, let it rest for a month or two, or three LOL, and then come back fresh with new ideas.
Spice/Herb Mix
Getting the seasoning just right was the hardest part. You probably wouldn’t think so, but when you no longer have oil or fat from cashews (nuts) to balance and enhance herbs and spices, seasoning is critical in my humble opinion. A dish can go from bland to bitter fast. Each recipe is a labor of love.
Impressive List of Ingredients
I have to say this recipe has an impressive list of ingredients. It’s because we are creating a cream base without relying on cashew cream. The cream broth has its own list of ingredients in order to get it silky and luxurious. LOL AND it is quite tasty!
I’ll let Mom tell you more!
This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.
Hi! Robin here.
Thank you, Alice, for your request! It did make us put our thinking caps on and figure out how we could create a flavorful cream-based broth without using nuts or seeds of any kind, and I think we did just that.
This recipe was all on Monkey. I was just in the kitchen for support while she created this beautiful creamy vegetable soup. We hope you love it Alice!!!
If you try this delicious dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.
Products Used:
- Ceramic/enamel lined Dutch oven, deep skillet, or similar large stock pot.
Creamy Vegetable Soup
- Prep Time: 30 Minutes
- Cook Time: 50 Minutes
- Total Time: 80 Minutes
- Yield: 4-5 Servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
Description
This hearty Creamy Vegetable Soup feels indulgent with its ultra-creamy, nut-free broth and is jam-packed with powerhouse veggies and warming spices. Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.
Ingredients
Creamy Broth Ingredients:
- 1 cup yellow onion, diced
- ½ cup celery ribs, diced
- ½ cup carrots, grated
- 1 medium zucchini, peeled, diced *
- 2 Tablespoon minced garlic
- 1 Tablespoon GF flour (or flour of choice) *
- 10 oz. Russet potatoes, peeled, fine dice *
- ½ cup corn
- 1 cup vegetable broth *
- 1 cup water
- 1 Tablespoon miso
- ¼ cup unsweetened plain plant milk
Additional Soup Ingredients:
- ½ cup vegetable broth *
- 1 cup water *
- ¼ cup nutritional yeast
- 1 Tablespoon tamari
- 2 teaspoons ume plum vinegar
- 2 cups Russet potatoes, peeled, cubed *
- 16 oz. frozen mixed vegetables *
Spice/Herb Ingredients:
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 Tablespoons dried minced onion flakes
- 1 bay leaf
- 1 ½ teaspoons dried crushed thyme leaves
- 1/8 teaspoon ground rosemary *
- ¼ teaspoon dried ground mustard powder
- ¼ teaspoon dried oregano
- 1/8 teaspoon dried rubbed sage
- 1 teaspoon dried parsley
- ½ teaspoon sweet paprika
- 1 ¼ teaspoon sea salt (+/- to taste) *
- ¼ teaspoon black pepper
Optional Toppings:
- Chopped flat leaf parsley or microgreens
- Vegan Parmesan Cheese
Instructions
- Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
- In a large ceramic/enamel-lined Dutch oven, skillet or similar stock pot, add the diced onions, celery, grated carrot and zucchini; sauté over medium heat until they begin to soften, approximately 7 to 9 minutes. Add a tablespoon or so of vegetable broth or water if they start to stick and/or to prevent burning.
- Add the minced garlic and flour, sauté for one minute, stirring constantly, then add all the remaining Cream Broth Ingredients, bring to a boil, cover with a lid, then lower to a simmer. Simmer for 15 to 20 minutes, until the potatoes and veggies and very tender, stirring occasionally.
- Once the potatoes and veggies are very tender, remove the pot from the stove, set aside to slightly cool, then puree in a high-speed blender until smooth, then return to the pot, taste test for seasoning, then add Spice/Herb mix and all the Additional Soup Ingredients, and simmer for 20 to 30 minutes or until the potatoes are tender.
- Remove the bay leaf and serve topped with chopped fresh parsley and Vegan Parmesan Cheese or your favorite toppings and/or with our Quinoa Flatbread.
Notes
*TIPS: If you want to create this delicious soup faster, while the Cream Broth Base is cooking, you can take the 2 cups of peeled and cubed potatoes (Additional Soup Ingredients) and place them in a pan, cover with water, add a sprinkle of sea salt and gently boil them just until tender. Then add them in at Step 4. This will significantly reduce the cooking time in Step 4 since the potatoes will already be tender. Then you will only need about 10 to 15 minutes in Step 4 to allow the spices to marry instead of 20 to 30 minutes (or possibly longer – largely dependent upon the size of the cubed potatoes).
*Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
*Water and Vegetable Broth: Yes, the water and vegetable broth are in the recipe twice.
*Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
*Dried Thyme Crushed Leaves: We use Penzeys French Thyme. It has amazing flavor. If you can’t find dried crushed thyme leaves, you can use ground thyme, but use half the amount.
*Miso: We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil. If you are going to live the Whole Food Plant Based lifestyle, then you will quickly find that miso is your friend.
*Ume Plum Vinegar: We used Eden Ume Plum Vinegar. Ume Plum Vinegar is perfect for this recipe as it has that deliciously tangy flavor which complements the soup and pops the flavor. It is relatively inexpensive. We use it quite frequently and it worth requesting it from your local grocery or ordering off of Amazon in our humble opinion. There really isn’t a great substitute for it. You can leave it out with the understanding that the flavor will be different.
*Rosemary: If you are using crushed rosemary leaves (versus ground rosemary powder), grind them into a powder, then measure, or consider using a tad bit more to pop the flavor.
*Frozen Mixed Vegetables: We used Bird’s Eye Classic Frozen Mixed Vegetables which consists of corn, peas, carrots, and green beans.
*Zucchini: The zucchini used is approx. 8 oz. or 1 ½ cups diced. We peeled the zucchini for color purposes only. The green zucchini peel tends to add a slight green cast to the broth. Removing the peel eliminates this creating a beautiful color for the broth.
*Potatoes: The potatoes used is about 2 medium or 1 ½ cups in the cream broth ingredients.
*Flour: We used Bob’s Red Mill Gluten Free All-purpose Baking Flour Blend. You can use the flour of your choice.
*Spice/Herb Ingredients: We added the spices and herbs after the Cream Base was buzzed in the high-speed blender. We have found that sometimes, the blender tends to over-intensify the flavors. We preferred adding them afterwards.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Quinoa Flatbread: The flatbread you see served with this dish is our basic quinoa flatbread with 2 Tablespoons of added nutritional yeast and an added teaspoon of garlic powder. Then we spread it out and sprinkled the top with our Vegan Parmesan Cheese. You may need to add an extra teaspoon of plant milk if the batter is too thick. Follow the recipe, bake 15 mins., flip bake 4 minutes.
*Makes: 4-5 Servings
*Storage: Refrigerate and use within 5 days.
This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.
Our family loved this recipe! Some had it over rice, which they thought was delicious. Thanks for another amazing recipe!
Hi there Wendy 🙂
Yaaaaay!!! We are so thrilled to hear that your family loved this recipe! And love the idea of ladling over rice – yum! We truly appreciate your kind words, support, and feedback!
-Ameera and Robin 🙂
Hi! Can this recipe be frozen?
Hi there Kristy 🙂
Thank you so much for reaching out to us. Yes, we think this recipe would freeze well. Keep in mind that when potatoes are frozen they tend to lose their structure after thawing. It will still taste yummy though.
-Ameera and Robin 🙂
Looking forward to making this. I don’t have minced onion flakes. What could I replace this with?
Hi there Kristy 🙂
We sincerely apologize for the late response as Monkey has been on maternity leave and we are now just being able to address comments – thank you for your patience.
The minced onion flakes help to create a balanced broth flavor. You could leave them out and adjust the seasoning as needed.
-Ameera and Robin 🙂
Congrats re maternity leave! Let us know more on FB
Hi there Lisa,
Thank you so much for the lovely comment. Ameera now has 2 children and is quite busy with them. We will be sure to let everyone know more.
-Ameera and Robin
This was a very yummy and satisfying soup. I’m trying to catch up on comments and I can’t believe how many of your recipes I have already tried! I think I only have about 1000 more to go, except you guys keep coming up with new ones I want to try! Keep up the good work. I really appreciate the time you spend to make sure the recipes are accurate and tasty.
Hi there Helene 🙂
Yippy!!! We are SUPER thrilled that you gave this recipe a try and enjoyed it! We are so glad that you’ve been enjoying our recipes. It mean so much to us that you take the time to share your feedback with us! Thank you so much for your support and encouragement. Wonderful comments like yours keep us going strong *hugs*
-Ameera and Robin 🙂
Made this for dinner tonight and it was so good!! My picky 2 year old even loved it!! Thank you!
Hi there Abby 🙂
Woo hoo!!! We are so thrilled that you and your family enjoyed this recipe. It is especially exciting to hear that your picky 2 year old loved it – *doing a happy dance* We appreciate you sharing your awesome feedback with us.
-Ameera and Robin 🙂
Great soup! I would love to try this in the Instant Pot. Any suggestions on how to adapt it?
Hey there Maria 🙂
We are so happy that you enjoyed this soup. We haven’t tried it in an IP yet so we don’t have any settings to offer.
Thank you so much.
-Ameera and Robin
I just made the soup. It is very good. However, when I make it again, I am skipping the spice mix. This broth definitely did not need then. I was scraping the broth from the blender eating what I didn’t get out what I poured in. It would even be Devine poured over baked potatoes or rice. It was absolutely delicious!!!
Hi there Tammy 🙂
Yaaaayyy! We are so thrilled that you enjoyed this recipe. Thank you so much for sharing your awesome review with us. We appreciate you taking the time to write.
-Ameera and Robin 🙂
Excellent. I made this today without rosemary because I just really hate the flavor profile of that spice and without ume plum vinegar because I do not have that particular ingredient. Regardless, absolutely delicious. I will definitely make this again. So very creamy, thick warm and delicious. Perfect for a cold, rainy fall day.
Hi there Heather,
YAYYYY!!! We are thrilled that you gave this recipe a try and found it “Excellent”. We appreciate you taking the time to leave us a great review.
-Ameera and Robin