35+ Quick Vegan Blender Soups for Every Season

Soup has always been a go-to comfort food, and with a vegan twist, it’s even more nourishing and delicious.

Whether you’re craving a light and refreshing bowl or a rich, hearty option, blender soups are the perfect way to get your nutrients with minimal effort. No need for hours of chopping or stovetop stirring—your blender can do the heavy lifting!

These 35+ vegan blender soup recipes combine wholesome ingredients that cater to various tastes and dietary needs, making them the ultimate choice for anyone looking to enjoy a plant-based meal.

So, grab your blender, and let’s dive into these easy, nutritious, and scrumptious soups.

35+ Quick Vegan Blender Soups for Every Season

From creamy delights to zesty flavors, these 35+ vegan blender soup recipes prove that plant-based eating doesn’t have to be complicated or bland.

Whether you’re preparing a quick weeknight meal or planning to impress guests with a vibrant, flavorful dish, these soups have got you covered.

The best part?

They’re easy to make, packed with nutrients, and can be tailored to suit your preferences.

So, next time you’re in need of a cozy bowl of goodness, reach for your blender and whip up one of these mouthwatering vegan soups.

Your taste buds—and your health—will thank you!

Creamy Cauliflower & Spinach Soup

This vegan cauliflower and spinach soup is a comforting, creamy dish that’s not only satisfying but also low-carb and keto-friendly. Cauliflower serves as a perfect base for creating a creamy texture, while spinach adds a burst of nutrition. It’s a quick blender soup that you can whip up for a nourishing lunch without any added carbs.

Ingredients:

• 1 medium cauliflower, chopped
• 2 cups fresh spinach
• 1/2 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 cup coconut milk (full-fat)
• Salt and pepper, to taste
• Optional: Lemon juice for a tangy flavor

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the chopped cauliflower and vegetable broth to the pot, bringing it to a boil. Reduce heat and simmer for about 10-12 minutes until the cauliflower is tender.
3. Stir in the fresh spinach and cook for another 2 minutes until wilted.
4. Transfer the soup to a high-speed blender and blend until smooth and creamy.
5. Return the soup to the pot, adding coconut milk, salt, pepper, and lemon juice (if using). Stir well and heat for another 2-3 minutes on low heat.
6. Serve hot with a sprinkle of pepper or fresh herbs.

This cauliflower and spinach soup is not only rich in flavor but also packs a punch in terms of nutrition. It’s a wonderful low-carb, keto-friendly lunch that feels indulgent due to its creamy texture, yet remains light and healthy. The combination of cauliflower and coconut milk gives it a velvety smooth consistency, while spinach adds essential vitamins and minerals. Perfect for those looking to maintain a keto lifestyle while enjoying a delicious, plant-based meal.

Zucchini & Avocado Soup

This fresh and creamy zucchini and avocado soup is an incredibly versatile and refreshing vegan dish. Packed with healthy fats from avocado and fiber from zucchini, it’s the ideal option for anyone seeking a low-carb, keto-friendly lunch. The vibrant flavors make it perfect for a light yet filling meal.

Ingredients:

• 2 medium zucchinis, chopped
• 1 ripe avocado, peeled and pitted
• 1/2 cup fresh parsley or cilantro
• 1/2 lemon, juiced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• Salt and pepper, to taste
• Optional: Crushed red pepper for a little heat

Instructions:

1. In a medium pot, heat olive oil over medium heat. Add the chopped zucchini and sauté for 5-7 minutes until softened.
2. Add the vegetable broth, cumin, salt, and pepper, bringing the mixture to a simmer. Cook for another 5-7 minutes until the zucchini is tender.
3. Remove from heat and allow to cool slightly.
4. Transfer the soup into a blender and add the avocado, lemon juice, and fresh parsley (or cilantro). Blend until smooth and creamy.
5. Taste and adjust seasoning, adding more salt, pepper, or lemon juice if needed.
6. Pour into bowls, garnish with fresh herbs or a drizzle of olive oil, and serve.

This zucchini and avocado soup is the ultimate in creamy, satisfying, yet low-carb meals. The avocado brings a smooth texture and healthy fats, while zucchini gives the soup a lightness that makes it perfect for a midday meal. The fresh, vibrant flavors from parsley and lemon keep it refreshing, and it’s easy to customize with your favorite spices or toppings. Whether you’re following a keto diet or simply looking for a healthy, plant-based meal, this soup will keep you full and energized.

Roasted Tomato & Basil Soup

A rich and flavorful tomato basil soup with a vegan twist, this recipe is perfect for a low-carb, keto-friendly lunch. Roasting the tomatoes enhances their sweetness and depth of flavor, and blending them with fresh basil creates a velvety, aromatic soup. It’s both satisfying and light, making it an ideal choice for a nutritious lunch.

Ingredients:

• 6 medium tomatoes, halved
• 1/2 onion, chopped
• 2 cloves garlic, peeled
• 1 tbsp olive oil
• 1 1/2 cups vegetable broth (low-sodium)
• 1/4 cup fresh basil leaves, plus extra for garnish
• Salt and pepper, to taste
• Optional: A splash of coconut cream for extra creaminess

Instructions:

1. Preheat your oven to 400°F (200°C). Arrange the halved tomatoes, garlic cloves, and chopped onion on a baking sheet, drizzling with olive oil and seasoning with salt and pepper.
2. Roast in the oven for 25-30 minutes until the tomatoes are soft and caramelized.
3. Transfer the roasted vegetables to a blender, along with vegetable broth and fresh basil leaves. Blend until smooth.
4. Taste and adjust seasoning with salt and pepper if needed.
5. For a creamier texture, add a splash of coconut cream and blend again.
6. Heat the soup in a pot over low heat for a few minutes before serving. Garnish with extra basil leaves or a drizzle of olive oil.

This roasted tomato and basil soup offers all the comforts of a classic dish but in a keto-friendly, vegan form. The natural sweetness of the roasted tomatoes combined with the fragrance of basil makes this soup an irresistible lunch option. It’s low in carbs yet packed with flavor and nutrition, making it a great choice for anyone following a keto or low-carb lifestyle. The soup is naturally creamy without the need for dairy, thanks to the texture from the roasted vegetables. Enjoy it as a nourishing and satisfying meal, perfect for any time of year.

Creamy Broccoli & Almond Soup

This creamy broccoli and almond soup combines the hearty, earthy flavor of broccoli with the rich creaminess of blended almonds. It’s a great vegan, low-carb soup option for anyone following a keto diet, offering a nutritious and filling lunch. The almonds add a slight sweetness, while the broccoli provides essential fiber and antioxidants.

Ingredients:

• 2 cups broccoli florets
• 1/4 cup almonds (soaked for 4-6 hours or overnight)
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp ground nutmeg
• Salt and pepper, to taste
• Optional: Nutritional yeast for a cheesy flavor

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and garlic, cooking for 4-5 minutes until soft and fragrant.
2. Add the broccoli florets and vegetable broth, bringing the mixture to a boil. Reduce the heat and simmer for about 10 minutes, or until the broccoli is tender.
3. Add the soaked almonds to the pot, and cook for another 2 minutes to soften them.
4. Transfer the soup to a high-speed blender and blend until smooth and creamy. Add salt, pepper, and ground nutmeg to taste.
5. Serve hot, optionally sprinkling with nutritional yeast for a cheesy flavor.

This creamy broccoli and almond soup provides a nutrient-dense meal full of antioxidants, healthy fats, and fiber. The almonds offer a subtle creaminess that makes this soup both indulgent and nourishing, while the broccoli delivers essential vitamins like C and K. The addition of nutmeg and optional nutritional yeast elevates the flavor, making it a comforting and keto-friendly dish that’s easy to prepare for a busy lunch.

cucumber & Avocado Soup

efreshing and cooling, this cucumber and avocado soup is the perfect light, keto-friendly lunch for warm weather or when you need something light yet satisfying. The creamy avocado and hydrating cucumber come together to create a soup that’s smooth, rich, and filled with healthy fats and fiber. It’s a great low-carb option for anyone looking for a fresh, light meal.

Ingredients:

• 1 cucumber, peeled and chopped
• 1 ripe avocado, peeled and pitted
• 1/4 cup fresh dill or parsley
• 1/2 lemon, juiced
• 1/2 cup coconut milk (full-fat)
• 1 cup cold water or vegetable broth
• Salt and pepper, to taste
• Optional: Fresh mint leaves for garnish

Instructions:

1. In a blender, combine the chopped cucumber, avocado, dill or parsley, coconut milk, lemon juice, and cold water or vegetable broth.
2. Blend until smooth and creamy. Adjust consistency by adding more water or broth if desired.
3. Taste and season with salt and pepper.
4. Chill in the refrigerator for 30 minutes before serving, or serve immediately over ice.
5. Garnish with fresh mint leaves or extra herbs if desired.

This cucumber and avocado soup is a wonderfully refreshing and creamy dish that’s perfect for a light lunch. The combination of cucumber’s crispness and avocado’s richness gives the soup a beautiful balance of flavors and textures, while coconut milk adds creaminess without the carbs. With the addition of fresh herbs, this soup feels like a cool, rejuvenating treat that’s both satisfying and nourishing for anyone following a keto lifestyle.

Spicy Roasted Butternut Squash Soup

For those who enjoy a bit of heat, this spicy roasted butternut squash soup is a perfect low-carb, vegan meal. Roasting the butternut squash enhances its natural sweetness, and the addition of warming spices like cumin and chili powder creates a rich and flavorful soup. It’s a comforting, satisfying option that’s perfect for lunch on a chilly day.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 2 cups vegetable broth (low-sodium)
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp ground cinnamon
• Salt and pepper, to taste
• Optional: A squeeze of lime for brightness

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the butternut squash cubes, onion, and garlic with olive oil and a pinch of salt and pepper. Spread them in an even layer on a baking sheet.
2. Roast for 25-30 minutes until the squash is tender and slightly caramelized.
3. Transfer the roasted squash mixture to a blender and add vegetable broth, cumin, chili powder, cinnamon, salt, and pepper.
4. Blend until smooth and creamy, adjusting the consistency with more broth if necessary.
5. Pour the soup into a pot and heat over low heat for 3-5 minutes.
6. Serve hot, optionally with a squeeze of lime or a sprinkle of chili flakes.

This spicy roasted butternut squash soup is a warming and hearty option for those following a low-carb, keto diet. The natural sweetness of butternut squash is balanced beautifully by the spices, creating a deep, flavorful soup that’s both comforting and satisfying. Whether you’re looking for a quick lunch or a cozy dinner, this soup offers a filling, nutrient-rich meal with plenty of flavor and a kick of heat. It’s a perfect choice for cooler months or anyone craving a little spice!

Creamy Celery & Mushroom Soup

This creamy celery and mushroom soup is a flavorful, hearty vegan dish that’s keto-friendly and low in carbs. The earthy flavor of the mushrooms and the fresh, slightly peppery taste of celery come together to create a rich and savory soup. It’s the perfect lunch for anyone looking for a filling, comforting meal with a plant-based twist.

Ingredients:

• 2 cups celery, chopped
• 1 cup mushrooms, sliced
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 cup unsweetened almond milk
• Salt and pepper, to taste
• Optional: Fresh thyme or rosemary for added flavor

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and garlic, sautéing for 3-4 minutes until soft.
2. Add the chopped celery and sliced mushrooms to the pot, cooking for an additional 5-7 minutes until softened and fragrant.
3. Pour in the vegetable broth, bring to a simmer, and cook for another 10 minutes until all the vegetables are tender.
4. Transfer the mixture to a blender and add the almond milk. Blend until smooth and creamy.
5. Taste and adjust seasoning with salt, pepper, or fresh herbs.
6. Heat the soup for a few minutes on low heat before serving.

This creamy celery and mushroom soup is a great low-carb, keto-friendly lunch that’s rich in flavors yet light in texture. The mushrooms add a savory depth while the celery brings a fresh, earthy note to the soup. Almond milk gives it a creamy consistency without the carbs, making it a perfect option for anyone looking to enjoy a hearty yet healthy meal. Whether you’re vegan or simply want a nutrient-packed, satisfying dish, this soup is a great choice for any day of the week.

Spicy Thai Coconut Soup

This spicy Thai coconut soup is a vibrant, flavorful, and aromatic dish that’s not only vegan but also low in carbs and keto-friendly. The rich coconut milk base is balanced with fresh lime juice, ginger, and a hint of chili heat, making this soup a delightful, filling lunch option that’s bursting with bold flavors.

Ingredients:

• 1 can (13.5 oz) coconut milk (full-fat)
• 2 cups vegetable broth (low-sodium)
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of fresh ginger, minced
• 1 small red chili, sliced (or red pepper flakes)
• 1 tbsp soy sauce or tamari (for gluten-free)
• 1/2 lime, juiced
• Salt, to taste
• Optional: Fresh cilantro for garnish

Instructions:

1. In a large pot, sauté the onion, garlic, and ginger in a bit of oil over medium heat for 3-4 minutes.
2. Add the vegetable broth, coconut milk, chili, soy sauce, and salt. Bring the soup to a simmer and cook for 10 minutes to allow the flavors to meld.
3. Add lime juice and adjust seasoning to taste.
4. Transfer the soup to a blender and blend until smooth and creamy. You can also blend half for a chunkier texture, if preferred.
5. Serve hot, garnished with fresh cilantro or a squeeze of lime.

This spicy Thai coconut soup is a rich, satisfying dish that’s perfect for anyone looking for a low-carb, vegan meal. The blend of coconut milk, ginger, lime, and chili creates a tantalizing balance of creamy and spicy flavors, making each spoonful a delight. It’s a fantastic keto-friendly lunch that doesn’t skimp on flavor, with plenty of healthy fats from coconut milk and a zesty kick from fresh lime and chili. This vibrant soup will keep you feeling full and refreshed, making it an excellent choice for a midday boost.

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9. Creamy Roasted Red Pepper & Tomato Soup

Recipe Summary:
This creamy roasted red pepper and tomato soup is a flavorful and rich dish that’s perfect for a vegan, low-carb lunch. Roasting the red peppers enhances their sweetness and smokiness, which blends beautifully with the fresh tomatoes and seasonings. This soup is both satisfying and light, making it ideal for anyone following a keto lifestyle.

Recipe:

• 2 red bell peppers, halved and seeds removed
• 4 ripe tomatoes, quartered
• 1/2 onion, chopped
• 2 cloves garlic, peeled
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• Salt and pepper, to taste
• Optional: Fresh basil for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Place the red bell peppers, tomatoes, onion, and garlic on a baking sheet, drizzling with olive oil and seasoning with salt and pepper.
2. Roast for 25-30 minutes until the peppers and tomatoes are soft and slightly charred.
3. Transfer the roasted vegetables to a blender, adding the vegetable broth, smoked paprika, cumin, and additional salt and pepper.
4. Blend until smooth and creamy, adjusting the consistency with more broth if needed.
5. Serve hot, garnished with fresh basil.

Recipe Conclusion:
This creamy roasted red pepper and tomato soup offers a smoky, sweet, and satisfying flavor profile that’s perfect for a keto lunch. Roasting the vegetables brings out their natural sweetness and depth, while the smoky paprika adds complexity to the soup. It’s low in carbs but rich in taste and nutrition, making it an excellent option for anyone seeking a flavorful, vegan, and keto-friendly meal that’s both hearty and refreshing.

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10. Spicy Sweet Potato & Coconut Soup

Recipe Summary:
This spicy sweet potato and coconut soup combines the subtle sweetness of roasted sweet potatoes with the richness of coconut milk and the bold flavors of chili and spices. It’s a warming, satisfying soup that’s vegan and keto-friendly, offering a perfect balance of sweetness, heat, and creaminess for a healthy lunch.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 can (13.5 oz) coconut milk (full-fat)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp cayenne pepper (adjust for spice level)
• Salt and pepper, to taste
• 2 cups vegetable broth (low-sodium)
• Optional: Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, cumin, chili powder, cayenne pepper, salt, and pepper. Roast for 25-30 minutes until tender and caramelized.
2. In a large pot, sauté the onion, garlic, and ginger for 4-5 minutes until soft and fragrant.
3. Add the roasted sweet potatoes to the pot, along with the coconut milk and vegetable broth. Bring the mixture to a simmer and cook for another 5 minutes.
4. Transfer the soup to a blender and blend until smooth and creamy.
5. Taste and adjust seasoning with salt, pepper, or more spices if desired.
6. Serve hot, garnished with fresh cilantro.

This spicy sweet potato and coconut soup brings together comforting flavors with a touch of heat, making it a perfect low-carb, keto-friendly lunch. The sweetness of the roasted sweet potatoes pairs beautifully with the richness of coconut milk, while the spices create a warm and inviting depth. It’s a filling and nourishing soup that will leave you satisfied without the carbs, making it an excellent choice for those looking for a delicious and healthy vegan meal.

Creamy Kale & Leek Soup

This creamy kale and leek soup is a savory and nutritious dish that’s perfect for a vegan, low-carb, keto lunch. The leeks provide a mild, onion-like flavor while the kale offers a rich source of fiber and vitamins. Combined with coconut milk for creaminess, this soup is a hearty, satisfying option for a light, plant-based meal.

Ingredients:

• 2 cups kale, chopped
• 2 leeks, cleaned and sliced
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 cup coconut milk (full-fat)
• Salt and pepper, to taste
• Optional: Nutritional yeast for a cheesy flavor

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions, garlic, and leeks, cooking for 5-7 minutes until softened.
2. Add the chopped kale and vegetable broth to the pot, bringing it to a simmer. Cook for 10-12 minutes until the kale is tender.
3. Transfer the soup to a blender, add coconut milk, salt, and pepper, and blend until smooth and creamy.
4. Taste and adjust seasoning, adding nutritional yeast for a cheesy flavor if desired.
5. Serve hot, optionally garnished with fresh herbs.

This creamy kale and leek soup is an ideal low-carb, keto-friendly lunch option for anyone seeking a nutritious and filling vegan meal. The mild flavor of leeks complements the hearty kale, and the coconut milk adds a rich, smooth texture that makes the soup feel indulgent. It’s a perfect combination of creamy, savory, and healthy, offering a satisfying meal that won’t derail your low-carb goals.

Spicy Eggplant & Tomato Soup

This spicy eggplant and tomato soup is a vibrant, flavorful vegan dish that’s both low in carbs and full of delicious, bold flavors. The eggplant gives the soup a velvety texture, while the tomatoes provide a rich base. A touch of heat from chili and spices makes it a perfect option for those following a keto diet who still want a kick of flavor.

Ingredients:

• 1 large eggplant, peeled and chopped
• 4 ripe tomatoes, quartered
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp chili flakes
• Salt and pepper, to taste
• Optional: Fresh basil or parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the eggplant, tomatoes, onion, and garlic with olive oil, smoked paprika, cumin, chili flakes, salt, and pepper.
2. Roast for 30 minutes, or until the vegetables are tender and slightly caramelized.
3. Transfer the roasted vegetables to a blender and add vegetable broth. Blend until smooth and creamy.
4. Taste and adjust seasoning as necessary, adding more chili flakes for extra heat if desired.
5. Serve hot, garnished with fresh herbs.

This spicy eggplant and tomato soup is a great way to enjoy a flavorful, low-carb, and vegan meal. The eggplant gives the soup a creamy texture, while the roasted tomatoes and spices create a deep, smoky flavor. Whether you prefer your soup with a little or a lot of spice, this dish is customizable and perfect for a satisfying, keto-friendly lunch that’s full of bold flavors.

Mushroom & Cauliflower Cream Soup

This creamy mushroom and cauliflower soup is a wonderfully rich, yet low-carb, vegan dish. The earthy flavor of mushrooms combined with the mild cauliflower creates a hearty and creamy texture that’s perfect for a filling lunch. It’s vegan, keto-friendly, and easy to prepare, making it an ideal choice for a nutritious and satisfying meal.

Ingredients:

• 2 cups mushrooms, sliced
• 2 cups cauliflower florets
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 cup unsweetened almond milk
• Salt and pepper, to taste
• Optional: Fresh thyme for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions, garlic, and mushrooms, cooking for 5-7 minutes until the mushrooms release their moisture and become tender.
2. Add the cauliflower and vegetable broth, bringing the mixture to a simmer. Cook for 10-12 minutes until the cauliflower is tender.
3. Transfer the soup to a blender, add almond milk, salt, and pepper, and blend until smooth and creamy.
4. Taste and adjust seasoning as needed.
5. This mushroom and cauliflower cream soup offers a rich, comforting flavor that’s perfect for a low-carb, vegan lunch. The mushrooms bring a savory depth, while the cauliflower creates a creamy base without the need for dairy. This keto-friendly dish is both satisfying and nourishing, providing a hearty yet healthy soup that will keep you full and energized throughout the day.

Spicy Cabbage & Carrot Soup

A hearty, vegan, and keto-friendly soup, this spicy cabbage and carrot combination offers a deliciously light yet satisfying meal. The cabbage gives the soup a great crunch while the carrots add natural sweetness. The spices bring a flavorful heat that makes this soup both comforting and exciting for your taste buds.

Ingredients:

• 2 cups cabbage, shredded
• 2 carrots, peeled and sliced
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp ground ginger
• 1/2 tsp chili powder
• Salt and pepper, to taste
• Optional: Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions, garlic, and carrots, cooking for 5-7 minutes until softened.
2. Add the shredded cabbage, vegetable broth, ginger, chili powder, salt, and pepper, bringing the mixture to a simmer. Cook for 10-12 minutes until the vegetables are tender.
3. Transfer the soup to a blender and blend until smooth.
4. This spicy cabbage and carrot soup is a flavorful, low-carb dish that’s perfect for anyone looking for a light, satisfying lunch. The sweetness of the carrots balances the heat from the spices, while the cabbage adds texture and fiber. It’s a delicious and nutritious option for those following a keto or vegan lifestyle, providing a tasty, comforting, and satisfying meal.

Zucchini & Spinach Soup

This zucchini and spinach soup is a vibrant, nourishing option that’s light yet filling. The zucchini provides a mild base, while the spinach offers a wealth of vitamins and minerals. This creamy, low-carb, vegan soup is perfect for anyone looking for a refreshing, nutrient-dense meal that’s quick and easy to prepare.

Ingredients:

• 2 zucchinis, chopped
• 2 cups spinach, packed
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 cup unsweetened almond milk
• Salt and pepper, to taste
• Optional: Fresh basil or parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and garlic, cooking for 4-5 minutes until softened.
2. Add the chopped zucchini and vegetable broth, and bring to a simmer. Cook for 10-12 minutes until the zucchini is tender.
3. Add the spinach and cook for another 2-3 minutes until wilted.
4. Transfer the soup to a blender, add almond milk, and blend until smooth and creamy.
5. Taste and adjust seasoning with salt and pepper.
6. Serve hot, garnished with fresh herbs if desired.

This zucchini and spinach soup is a light, nutrient-packed meal that’s perfect for anyone looking for a refreshing vegan and keto-friendly option. The combination of zucchini and spinach offers a wealth of vitamins and antioxidants while keeping the soup low in carbs. Creamy almond milk provides richness without the added calories, making this a satisfying yet healthy lunch choice that will leave you feeling energized and nourished.

Celeriac & Apple Soup

This unique celeriac (celery root) and apple soup blends the earthy flavor of celeriac with the crisp sweetness of apples, creating a velvety, fragrant soup. The slight tartness of apples balances the savory, nutty celeriac, making this low-carb, vegan soup a flavorful, refreshing choice for lunch.

Ingredients:

• 1 medium celeriac, peeled and chopped
• 1 large apple, peeled and chopped
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp ground thyme
• Salt and pepper, to taste
• Optional: Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and garlic, cooking for 5-7 minutes until soft.
2. Add the celeriac, apple, vegetable broth, thyme, salt, and pepper. Bring to a simmer and cook for 20-25 minutes, or until the celeriac is tender.
3. Transfer the mixture to a blender and blend until smooth and creamy.
4. Taste and adjust seasoning with more salt, pepper, or thyme.
5. Serve hot, optionally garnished with fresh parsley.

This celeriac and apple soup is a wonderfully unique, low-carb option that combines the earthy richness of celeriac with the bright, crisp flavor of apple. The result is a creamy, velvety soup that’s both savory and slightly sweet, offering a perfect balance of flavors. This vegan, keto-friendly soup is perfect for a light yet satisfying lunch that will keep you feeling full and refreshed.

Roasted Cauliflower & Garlic Soup

This roasted cauliflower and garlic soup is a savory, comforting dish that’s packed with flavor. Roasting the cauliflower brings out its natural sweetness and depth, while garlic adds a rich, aromatic component. With its creamy texture and low-carb profile, this vegan soup is perfect for anyone following a keto diet.

Ingredients:

• 1 medium cauliflower, chopped
• 6 cloves garlic, peeled
• 1/2 onion, chopped
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 cup coconut milk (full-fat)
• Salt and pepper, to taste
• Optional: Fresh parsley or thyme for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cauliflower florets and garlic cloves with olive oil, salt, and pepper, then spread them on a baking sheet.
2. Roast for 25-30 minutes until the cauliflower is tender and slightly caramelized.
3. In a large pot, sauté the chopped onion in olive oil over medium heat for 4-5 minutes until soft.
4. Add the roasted cauliflower and garlic to the pot, then add the vegetable broth. Bring to a simmer and cook for 5 minutes.
5. Transfer the soup to a blender and add coconut milk. Blend until smooth and creamy.
6. Taste and adjust seasoning, then serve hot with fresh herbs.

This roasted cauliflower and garlic soup is a comforting and rich dish that’s full of flavor while still being low-carb and keto-friendly. The caramelization of the cauliflower during roasting intensifies its natural sweetness, and the garlic adds depth and warmth. Coconut milk provides creaminess without the carbs, making this a satisfying and nourishing vegan meal perfect for a filling lunch.

Avocado & Lime Soup

This creamy avocado and lime soup is a light yet satisfying vegan option that’s perfect for anyone on a low-carb or keto diet. The rich, creamy texture of avocado is beautifully balanced by the zesty, fresh flavor of lime, making this soup a refreshing and nourishing Ingredients:

• 2 ripe avocados, peeled and pitted
• 1/2 onion, chopped
• 2 cups vegetable broth (low-sodium)
• 1/2 cup coconut milk (full-fat)
• 1/2 lime, juiced
• Salt and pepper, to taste
• Optional: Fresh cilantro for garnish

Instructions:

1. In a blender, combine the avocado, onion, vegetable broth, coconut milk, lime juice, salt, and pepper.
2. Blend until smooth and creamy, adjusting the consistency with more broth if needed.
3. Taste and adjust seasoning, adding more lime juice or salt as desired.
4. Serve chilled or at room temperature, garnished with fresh cilantro.

This avocado and lime soup is a refreshing, creamy dish that’s perfect for a keto-friendly lunch. The avocado provides healthy fats and a smooth texture, while the lime adds a zesty burst of flavor that lifts the whole dish. This easy-to-make vegan soup is a great option for a light yet satisfying meal, especially for those looking for a cooling, nutrient-packed choice.

Spicy Lentil & Kale Soup

This spicy lentil and kale soup is a hearty, vegan, and keto-friendly dish that’s perfect for a filling lunch. The earthy lentils combine beautifully with the vibrant, slightly bitter kale, while the chili powder and cumin create a warm, comforting depth of flavor. It’s a spicy, satisfying meal packed with protein and fiber.

Ingredients:

• 1 cup lentils, rinsed
• 2 cups kale, chopped
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the lentils, vegetable broth, cumin, chili powder, salt, and pepper, bringing the mixture to a boil.
3. Reduce the heat and simmer for 25-30 minutes until the lentils are tender.
4. Add the chopped kale and cook for another 5-7 minutes until wilted.
5. Taste and adjust seasoning with more salt, pepper, or spices if needed.
6. This spicy lentil and kale soup is a robust, nutrient-dense meal that provides a great balance of flavors and textures. The spicy seasoning complements the earthy lentils and hearty kale, creating a warm, filling soup that’s both low-carb and high in fiber and protein. It’s a great vegan, keto-friendly option for anyone looking for a spicy, satisfying lunch that will keep them full and energized.

Carrot & Ginger Soup

This carrot and ginger soup is a bright, flavorful dish that’s perfect for a vegan, low-carb lunch. The natural sweetness of carrots is enhanced by the warming, aromatic ginger, creating a comforting, light soup that’s both nourishing and satisfying. The addition of coconut milk provides a creamy texture without the added carbs.

Ingredients:

• 4 medium carrots, peeled and chopped
• 1-inch piece of fresh ginger, minced
• 1/2 onion, chopped
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 cup coconut milk (full-fat)
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and ginger, sautéing for 3-4 minutes until soft and fragrant.
2. Add the carrots and vegetable broth, and bring to a simmer. Cook for 15-20 minutes until the carrots are tender.
3. Transfer the soup to a blender and add coconut milk. Blend until smooth and creamy.
4. Taste and adjust seasoning with salt and pepper.
5. This carrot and ginger soup is a warm, flavorful dish that offers a perfect balance of sweetness and spice. The carrots provide a mild, natural sweetness, while the ginger adds a fresh, zesty heat that makes the soup truly invigorating. Coconut milk creates a creamy texture without adding extra carbs, making this a healthy, satisfying option for anyone following a vegan or keto lifestyle.

Note: More recipes are coming soon