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Healthy Vegan Poor Man’s Soup Recipe: An Easy Dinner

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Indulge in health on a budget with this vegan poor man’s soup recipe. A blend of affordable ingredients crafted for a flavorful and nutritious meal.

bowl-poor-mans-soup-recipe-greens-cutting board

This Vegan Poor Man’s Soup recipe is packed with affordable simple ingredients and bursting with delicious flavor, which goes to show you that yummy healthy meals can be enjoyed without breaking the bank.

When I first learned about Poor Man’s Soup, I loved the idea but disliked most of the soup ingredients.

While a Poor Man’s stew recipe typically uses few ingredients, many recipes incorporate poor-quality ingredients that are lacking in nutritional value. Unhealthy ingredients that are high in saturated fat, sodium, and calories.

The simple soup recipe that I developed is much healthier and filled with lots of nutritious and delicious ingredients. Plus I had to “veganize” it because that is what I do!

This healthy soup recipe will show you how a few affordable ingredients can create a delicious and nutritious low-cost meal without compromising on flavor.

So get ready to explore this healthy Vegan Poor Man’s Soup recipe, and discover a simple, budget-friendly, easy weeknight dinner option.

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Vegan Poor Man’s Soup Recipe Ingredients

ingredients-laid-out-for-poor-mans-soup-recipe
  • Yellow onion – always the best start to any soup recipe
  • Fresh garlic – goes hand in hand with fresh onions
  • Tempeh – tempeh is an awesome substitute for ground beef. You can find it soy or whole-grain-based. Soy tempeh has more protein and look for organic tempeh – especially soy.
  • Sweet potato – this creates such a beautiful flavor in this poor man’s soup recipe. Just a touch of sweetness that makes you keep coming back for more.
  • Frozen mixed vegetables – yep, that’s right. Frozen. No need to chop up a bunch of fresh vegetables for this recipe. Just dump the frozen vegetables in and you are good to go. After all, this IS called the Poor Man’s Soup recipe.
  • Diced tomatoes – to keep this recipe quick, easy, and still healthy, I use canned or carton, diced tomatoes.
  • Vegetable broth – there are a lot of different brands out there but my personal preference is broth that has only vegetable ingredients without any filler or oils.
  • Tomato paste – adding tomato paste gives this soup a depth of flavor that is very delicious. You could potentially skip this ingredient, but I wouldn’t.
  • Dried herbs – this is the fun part. You can use basically any dried herbs you like but for me, my preference is an Italian seasoning or Herbes de Provence.
  • Lemon juice – I find adding just a hint of lemon juice brightens up this flavorful soup beautifully. The combination of sweetness from the sweet potato, and the tartness from the lemon juice keeps this poor man’s soup interesting and delicious.
  • Nutritional yeast – I add nutritional yeast to so many dishes, and definitely to my soups. This ingredient is optional but if you are like me, once you start using nutritional yeast, you will find all sorts of food to sprinkle it on. Nutritional yeast is what I use most as a cheese substitute.
dawn-stirring-poor-mans-soup-stove

Other ingredients you may want to consider

Leafy greens: Any time you can add greens to your meal, I say do it. Greens are loaded with nutrients, fiber, and antioxidants, and I consider them a superfood.

Vegan Parmesan Cheese: For extra flavor, and a little indulgence, add some vegan parmesan cheese over your soup – and greens. So delicious.

Fresh herbs: You can never go wrong by adding a sprinkle or two of fresh chopped herbs to your dish. Fresh parsley or cilantro in this soup tastes wonderful.

Handy Kitchen Tools To Consider

large pot – or a Dutch oven

measuring cups

measuring spoons

soup ladle

cutting board

sharp knife

How To Make Vegan Poor Man’s Soup Recipe

PREPARATION INSTRUCTIONS

  1. Finely dice onion
  2. Mince garlic cloves
  3. Wash, peel, and cube sweet potato
  4. Juice lemon
  5. Measure out the dry herbs, combine and set aside
steps-one-and-two-to-make-poor-mans-soup-recipe-chop-sweet-potatoes-saute-onions-garlic

COOKING INSTRUCTIONS

  1. In a large soup pot, add 1/4 cup of filtered water and set the pot on the stove top on medium heat.
  2. Once the water is hot, add the chopped onion and sauté until just starting to get tender.
  3. Add the minced garlic and sauté for another minute, making sure to stir continuously to prevent the garlic from burning.
  4. Crumble the tempeh into the onion mixture. Continue to stir and sauté until everything is evenly combined and heated through.
  5. Add all of the dried herbs, except for the bay leaf, and stir to combine.
steps-one-and-two-to-make-poor-mans-soup-recipe-frozen-vegetables-soup-pot-simmering-soup
  1. Add the tomato paste and stir to combine.
  2. Add the cubed sweet potatoes, 4 cups of vegetable broth, and bay leaf. Stir to combine evenly.
  3. Set on medium-high heat and allow to come to a soft boil.
  4. As soon as the soup is beginning to boil, set the stove heat to medium-low, cover, and allow to simmer for approximately 15 minutes.
  5. Add the frozen vegetables, diced tomatoes, and the remaining 4 cups of vegetable broth. Continue to cook on low heat for another 15 minutes, or until the potatoes and vegetables are tender.
  6. Remove the soup from the stove and finish seasoning with lemon juice, nutritional yeast, salt, and black pepper to taste.
vegetable-soup-large-pot-cooking-stove

SERVING INSTRUCTIONS

  1. Ladle the soup into beautiful serving bowls.
  2. Add a small handful of chopped leafy greens.
  3. Sprinkle with some fresh herbs.
  4. Grate fresh vegan Parmesan cheese over the top.
  5. Serve with a fresh slice of crusty sourdough bread.
  6. ENJOY!

Vegan Poor Man’s Soup Recipe Notes

When it comes to frozen mixed vegetables, feel free to use any kind you’d like. I’ve now seen some lovely different varieties in the grocery stores.

If you are not a fan of sweet potatoes, you can use regular potatoes such as yellow or russet potatoes.

Instead of vegetable broth, you can use bouillon cubes and filtered water. I tend to go back and forth depending on what I have in my pantry.

If you don’t have any lemon juice on hand, you can always use apple cider vinegar or white wine vinegar.

If you do not have Italian seasoning on hand, you can make a simple seasoning with 1/2 teaspoon each of oregano, basil, thyme, and parsley.

Instead of fresh garlic, you can easily use 1 teaspoon of garlic powder. Although in my humble opinion, fresh seems to be more flavorful.

bowl-poor-mans-soup-arugula-sourdough-bread-side-cutting-board

If you are not 100% plant-based, you can swap out the tempeh for ground beef or ground turkey. Although tempeh is quite healthy and a good source of plant-based protein with much less saturated fat than meat.

Feel free to swap the diced tomatoes for a can of tomato sauce if you do not want chunky tomato pieces in your soup. Some people like the chunk, others don’t. Perfectly okay to personalize your soup!

Consider adding some leafy greens to your hot soup like arugula or baby kale. The greens wilt quickly into the hot soup and they taste amazing.

How To Store

This soup stores best in a tightly sealed airtight container in the fridge. I like to use mason jars. Soup will last in the fridge for approximately 5-6 days.

If you would like to store it for a longer period, it is best to store it in a freezer-safe container in the freezer. It will last in the freezer for up to 4-6 months.

More healthy recipes, and caregiver support for you to enjoy

Let’s Connect

I hope you try making this healthy Vegan Poor Man’s Soup recipe, and I hope it soon becomes a family favorite.

A flavorful vegetable soup you can share on a cold winter night, and an easy weeknight meal.

Please consider giving this delicious hearty soup recipe 5 stars and comment below. Let me know what you think. I’d love to hear from you!

5-Day Rejuvenation Diet and Guide

Printable recipe card for you to enjoy

Healthy Vegan Poor Man’s Soup Recipe

Indulge in health on a budget with this vegan poor man's soup recipe. A blend of affordable ingredients crafted for a flavorful and nutritious meal.
Print Recipe
bowl-poor-mans-soup-recipe-greens-cutting board
Prep Time:20 minutes
Cook Time:30 minutes
Total Time:50 minutes

Ingredients

  • 1 medium yellow onion – finely diced
  • 2 cloves garlic – minced
  • 1 package tempeh – approximately 8oz
  • 1 large sweet potato – cubed
  • 1 package frozen mixed vegetables – approximately 16oz
  • 1 can diced tomatoes – approximately 15oz
  • 8 cups vegetable broth – preferably low sodium
  • 4 ounces tomato paste
  • 1 bay leaf
  • 1 tbsp Italian seasoning – or herbes de provence
  • 2 tbsp lemon juice
  • 1/4 cup nutritional yeast (optional)
  • kosher salt and black pepper to taste

Instructions

  • In a large soup pot, add 1/4 cup of filtered water and set on medium heat.
  • Once the water is hot, add the chopped onion and sauté until just starting to get tender.
  • Add the minced garlic and sauté for another minute, making sure to stir continuously to prevent the garlic from burning.
  • Crumble the tempeh into the onion mixture. Continue to stir and sauté until everything is evenly combined and heated through.
  • Add all of the dried herbs, except for the bay leaf, and stir to combine.
  • Add the tomato paste and stir to combine.
  • Add the cubed sweet potatoes, 4 cups of vegetable broth, and bay leaf. Stir to combine evenly.
  • Set on medium-high heat and allow to come to a soft boil.
  • As soon as the soup is beginning to boil, set the stove heat to medium-low, cover, and allow to simmer for approximately 15 minutes.
  • Add the frozen vegetables, diced tomatoes, and remaining 4 cups of vegetable broth. Continue to cook on medium for another 15 minutes, or until the potatoes and vegetables are tender.
  • Remove the soup from the stove and finish seasoning with lemon juice, nutritional yeast, and salt and pepper to taste.
  • ENJOY!

Notes

  • When it comes to frozen mixed vegetables, feel free to use any kind you’d like. I’ve now seen some lovely different varieties in the grocery stores.
  • If you are not a fan of sweet potatoes, you can use regular potatoes such as a russet or yellow potato.
  • Instead of vegetable broth, you can use bouillon cubes and filtered water. I tend to go back and forth depending on what I have in my pantry.
  • If you don’t have any lemon juice on hand, you can always use apple cider vinegar or white wine vinegar.
  • If you do not have Italian seasoning on hand, you can use 1/2 teaspoon each of oregano, basil, thyme, and parsley.
  • If you are not 100% plant-based, you can swap out the tempeh for ground beef or turkey. Although tempeh is quite healthy and a good source of plant-based protein with much less saturated fat than meat.
  • Consider adding some leafy greens to your hot soup like arugula or baby kale. The greens wilt quickly into the hot soup and they taste amazing.
  • This Vegan Poor Man’s Soup recipe serves up well with a nice slice or two of fresh crusty sourdough bread.
  • This soup stores best in a tightly sealed container in the fridge. I like to use mason jars. 
  • Soup will last in the fridge for approximately 5-6 days.
  • If you would like to store it for a longer period, it is best to store it in a freezer-safe container in the freezer. It will last in the freezer for up 4-6 months.
  • ENJOY!

Nutrition

Serving: 1serving | Calories: 163kcal | Carbohydrates: 27g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 161mg | Potassium: 638mg | Fiber: 6g | Sugar: 6g | Vitamin A: 8120IU | Vitamin C: 15mg | Calcium: 89mg | Iron: 3mg
Servings: 8 servings
Calories: 163kcal

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