Recipes: soups | Viva! - The Vegan Charity

Recipes: soups


These can easily be made in larger batches, just multiply quantities. For more lovely soup recipes, click here 


Italian Lentil &Tomato Herby Soup
Serves 4 | 30 minutes (easily made in larger quantities)

Easy to make, very tasty and cheap as chips - one of those simple but very popular classics.




  • 1 tbsp olive oil

  • 1 onion, chopped

  • 2 or more garlic cloves, crushed

  • 200g/7oz orange lentils OR 2 tins cooked lentils (green or brown)

  • 2 bay leaves

  • 1 tsp mixed dried herbs

  • 1 medium carrot, grated

  • 1 tin chopped tomatoes

  • 1 tbsp tomato puree

  • 1250ml/2½ pints vegan stock (use a stock cube or bouillon powder if you don't have home-made)

  • Salt and black pepper to taste |


  • Finely chopped red pepper or celery

  • Greens: finely chopped cabbage/spinach/swede/Brussels sprouts

  • Potato: 1 medium-large potato diced medium-small 


  1. Heat oil in a large pan and gently fry onion and garlic for a few minutes until the onion is soft.

  2. Add orange lentils, bay leaves, mixed herbs, grated carrot, tomatoes and tomato puree plus stock to the pan. Add any other vegetables you want from the options list at this stage too. If using tinned lentils, rinse them well and reduce salt.

  3. Give everything a good stir, bring to the boil and cook for 5 minutes, stirring regularly.

  4. Reduce heat and simmer for 20 minutes until soup is thickened and the lentils are cooked.

  5. Adjust seasoning if necessary and blend if you wish.

  6. Serve with crusty bread, hummus or other dip and green salad for a more filling meal.

Jerusalem Artichoke Soup With Roast Garlic
Serves 4-6 | 50 minutes – or 25 minutes if using a pressure cooker

A slightly nutty-flavoured, creamy soup that is very easy to make and absolutely lovely. Omit the roast garlic if time is of the essence – but it only takes 30-40 minutes in the oven, brushed with olive oil then wrapped in a piece of tin foil and baked.



  • 1 tbsp olive oil

  • 1 large leek, cut in half lengthways, then into small chunks

  • 350g/12½ oz Jerusalem artichokes, chopped into small chunks

  • 1 medium carrot, grated

  • ¼ tsp nutmeg

  • ½ tsp oregano

  • ½ tsp black pepper

  • 1 tsp yeast extract (eg Marmite)

  • 1 bulb of roast garlic, squeezed to remove the pulp

  • 1L/35fl oz hot vegetable stock – home-made or from bouillon powder/stock cube

  • Salt to taste


  1. In a medium-large saucepan, heat the oil and sauté the leek for 3 minutes, stirring occasionally.

  2. Add the Jerusalem artichoke pieces and sauté for 3-4 minutes, as above.

  3. Add the carrot, nutmeg, oregano and black pepper and stir in.

  4. Add the yeast extract and stir in, followed by the hot stock. Stir well to ensure the yeast extract is dissolved. Add the roast garlic and whisk in well.

  5. Cook for 30-40 minutes on a low heat, covered, or until the artichokes are soft. Alternatively, cook in a pressure cooker for 15 minutes on the high setting. Blend until smooth and creamy. Check seasoning and serve.

Roasted Butternut Squash Soup with Rosemary & Chilli
Serves 4 | 70-80 minutes, most of it roasting time



Top tip: try adding some cooked beans or whole lentils if you want a more filling, protein-rich soup. Half a tin (about 110g/4oz home-cooked) haricot beans, butter beans or chickpeas would all work well. They can be blended into the soup - makes it nice and creamy - or left whole.


  • 1-2 tbsp olive oil

  • 1 large butternut squash

  • 1 long sprig fresh rosemary

  • ½-1 fresh green chilli

  • 1.5L hot strong vegetable stock, either home-made or from vegan bouillon/stock cubes

  • Salt and black pepper


  1. Pre-heat the oven to 180°C/350°F/Gas Mark 4.

  2. Scrub the squash, slice in half and scoop out the seeds. Leave the skin on – it will soften during the roasting process. We like to leave it in the soup, others prefer to peel it off – it’s up to you, but it will blend in pretty well.

  3. Roughly chop into medium chunks.

  4. Drizzle the olive oil on a large roasting tray and place the chunks of squash on it, turning over to coat each piece.

  5. Place in the oven and bake for 45-60 minutes until soft.

  6. Place all ingredients (except for the salt and pepper) into a medium-large saucepan and bring to the boil.

  7. Cook for about 20-30 minutes on a low heat, covered, until you can taste the rosemary without it being too overpowering. If using unblended pulses, add now.

  8. Remove the rosemary sprig. If using blended pulses, add now. Then blend everything. Taste and adjust seasoning if necessary.

Gourmet Potato & Greens Soup
Serves 4 | 50 minutes



A take on the traditional Potato & Watercress, this lovely, simple and frugal soup can be made to suit your budget and the seasons – we even include an option for the wild food brigade, using delicious young nettles!

  • 1 tbsp olive oil

  • Onion flavouring. Choose from:

    • 1 large leek, peeled and chopped

    • 4 large shallots, peeled and chopped

    • 1 medium white onion, peeled and chopped

  • 700g/1½ lbs potatoes, peeled and diced

  • Greens. Choose from 130g/5oz of:

    • watercress

    • finely shredded spring greens

    • spinach

    • young nettle leaves (pick the top young leaves using rubber gloves)

  • 900ml/1¾ pints vegan stock

  • 2-3 tbsp dairy-free milk

  • Salt and lots of black pepper

  • Optional garnishes

    • dairy-free yoghurt

    • finely chopped parsley or watercress


  1. In a large saucepan, heat the oil and sauté the leek/shallots/onion.

  2. Turn down heat and cover – cook for 5 minutes until the onion is translucent but not brown.

  3. Add a little stock if necessary to prevent sticking.

  4. Add the potatoes, and cook, covered for 5-10 minutes.

  5. Stir from time to time, adding a little stock to prevent sticking.

  6. Stir in rest of stock and bring to the boil.

  7. Cover pan and leave to simmer on a low heat for about 20-25 minutes or until the potatoes are cooked.

  8. About 5 minutes from the end, add the greens.

  9. Add non-dairy milk to soup and blend everything thoroughly. Season to taste.

  10. Serve the soup hot in bowls, each with a swirl of yoghurt and herb garnish if using.