Vegetarian soups are an excellent option for those looking for a healthier and more balanced diet. With a variety of fresh, nutritious ingredients, they offer rich flavors and a diversity of textures. What’s more: they are an economical and practical alternative to ward off the cold. That’s why we’ve put together some delicious options for you to prepare at home. Check it out!

1. Pumpkin and quinoa soup

Ingredients

• 500 g pumpkin, peeled and cut into pieces
• 1 cup of quinoa tea
• 1/2 cup of tea leaves spinach​
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 1 tablespoon of olive oil
• Salt and ground black pepper to taste
• Water for cooking

Preparation mode

In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown. Add the pumpkin and quinoa and sauté for 3 minutes. After, add the salt, black pepper and water. Cook until the quinoa and pumpkin are soft. Add the spinach and cook just until wilted. Turn off the heat and serve immediately.

2. Chayote, zucchini and potato soup

Ingredients

• 3 chayotes, peeled and cut into cubes
• 2 zucchinis cut into cubes
• 2 potatoes peeled and cut into cubes
• 1 sliced ​​leek
• 1 tablespoon of olive oil
• 1/2 cup chopped green chilli tea
• Salt and ground black pepper to taste
• Water for cooking

Preparation mode

In a pan, add the oil and place over medium heat to heat. Add the leek and sauté for 3 minutes. Then, add the chayote, zucchini and potato and sauté for 5 minutes. Season with salt and black pepper. Cover with water and cook the soup for 20 minutes. Turn off the heat, sprinkle with the green scent and serve immediately.

3. White bean and kale soup

Ingredients

• 1 clove of garlic, peeled and chopped
• 1 onion peeled and chopped
• 1 zucchini cut into cubes
• 160 g the cabbage cut into strips
• 1 peeled and chopped carrot
• 2 cups of cooked white beans
• 500 ml of water
• Salt, ground black pepper and chopped parsley to taste

Preparation mode

In a pan, place the garlic, onion and water and place over medium heat. Once it boils, add the carrot and cook for 5 minutes. Add the zucchini and cook for another 5 minutes. Add the white beans and mix gently to incorporate the ingredients. Add the kale, season with salt and black pepper and cook for another 5 minutes, until the vegetables are tender and the kale is wilted. Turn off the heat, finish with the parsley and serve immediately.

Ingredients

• 250 g the lentil
• 1 carrot peeled and cut into slices
• 100 g sliced ​​okra
• 1/2 cup tomato sauce
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 1 tablespoon of olive oil
• Salt and ground black pepper to taste
• Water for cooking

Preparation mode

In a pressure cooker, add the olive oil and heat over medium heat. Add the onion and garlic and brown. Add the lentils, carrots, okra, tomato sauce and water. Cover the pan and cook for 15 minutes after coming to pressure. Then, turn off the heat, wait for the pressure to release and open the pan. Add salt and black pepper and return to low heat. Cook for another 5 minutes, turn off the heat and then serve.

5. Onion soup

Ingredients

• 500 g peeled and sliced ​​onion
• 1 tablespoon of vegetable cream
• 1 dessert spoon of olive oil
• 60 ml dry white wine
• 2 teaspoons soy sauce
• 1 l of broth legumes
• Salt and ground black pepper to taste

Preparation mode

In a pan, add the oil and place over medium heat to heat. Add the onion and brown. Add the vegetable cream and white wine and cook until dry. Reduce the heat, add the soy sauce and vegetable broth and cook for another 15 minutes. Turn off the heat, season with salt and black pepper and serve immediately.

Ingredients

• 1 broccoli separated into florets
• 1 cup of fresh pea tea
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 1 tablespoon of olive oil
• 1 tablespoon chopped green chilli
• Salt and ground black pepper to taste
• 1 l of water

Preparation mode

In a pan, add the oil and place over medium heat to heat. Add the onion and garlic and sauté for 3 minutes. Add the broccoli florets and sauté for another 2 minutes. Add the peas and water and cook for about 15 minutes, or until the vegetables are soft. Season with salt and black pepper, mix gently and cook for another 2 minutes. Turn off the heat, finish with the green scent and serve immediately.