Healthy Vegetable Soup With a Secret Ingredient

Unlock the secret to a healthier lifestyle with this delicious vegan and healthy vegetable soup recipe. Bursting with vibrant flavors and nutrient-dense ingredients – including one you wouldn’t think of adding. This soup will not only satiate your hunger, but also leave you feeling nourished, energetic, and ready to conquer the day!

Since I started eating whole foods and nothing processed about 3 years ago, one of my favorite things to make is soup. I have many soup recipes and am always looking for new ones, especially in the fall when a warm bowl of soup tastes even better when there is a chill in the air.

The Ultimate Vegetable Soup Recipe on a serving tray

I have made and tried many soup recipes. Most I like, but after I made this one a few weeks ago and took the first spoonful, I knew I had a new favorite.

Is Vegetable Soup Healthy?

Yes! Vegetable soup can be very healthy! Especially if you make this soup recipe that has no oil, cream, or sugar. It’s also low in sodium and has no gluten. Plus – it not only makes a delicious meal, but I keep a batch in the fridge to turn to for an afternoon snack instead of eating more calorie dense foods.

low sodium vegetable Soup Recipe

Another thing I like about making soup is that you can tweak the recipe for your likes or needs. For instance, you can use any vegetable broth you like – with sodium or not. I don’t eat a lot of nuts, but the amount in the recipe when divided by 12 servings is very little.

close up image of healthy fall soup that is vegan and SOS free.

So do you want to know what I think makes this soup taste so good? It is the addition of carrot juice. It adds a sweetness that is just right.

I bought a very simple, inexpensive and easy to clean juicer a few months ago for another recipe I make. Having it made making carrot juice easy.

The original recipe called for removing half the soup when the veggies are soft and blending in a blender. Once that half is smooth pouring it back into the soup pot and mixing with the other half.

This tastes great, but I like my soups smooth, so I use an immersion blender to smooth the entire contents of the soup pot.

The recipe makes about 12 cups. I can’t eat it all fast enough, so I use Souper Cubes to freeze most of it.

Healthy Vegetable Soup With a Secret Ingredient

This vegetable soup is so creamy and delicious that you will think it has cream in it, but it doesn't. It's vegan, gluten-free and can be made with either low-sodium or no-sodium vegetable broth. Plus there is one ingredient that you may be surprised it has in it, but it is what makes the soup so delicious!
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Dinner, Lunch, Soup, vegan
Cuisine: Plant Based
Keyword: gluten-free, no oil, No sugar, plant based, soup, dinner, lunch, easy meals
Servings: 8
Calories: 127kcal



  • 1 cup lentils uncooked
  • 1 head cabbage cut into pieces
  • 1 cup celery coarsely chopped
  • 3 carrots medium sized coarsely chopped
  • 2 leeks coarsely chopped
  • 2 garlic cloves minced
  • 1 tbsp no salt seasoning
  • 2 cups carrot juice
  • 8 cups vegetable broth low sodium or no-salt
  • 1/2 tsp nutmeg
  • 1/8 tsp cayenne pepper to taste
  • 1 cup raw cashews add 1/2 for less calories or 1/2 cup cashew butter
  • 3 cups kale chopped
  • 2 cups baby spinach


  • Place all ingredients in a large soup pot, except for the cashews, kale and spinach. Bring the pot to a boil, stirring frequently so the contents don't stick to the bottom of the pot.
  • Once boiling, reduce heat, stir, cover and let simmer for 30 minutes or until the lentils and vegetables are soft.
  • Stir in the cashews, kale and spinach.
  • Use a high speed blender or immersion blender to whip the soup until it is smooth. Note: If using a high speed blender, make sure you have the vent on the lid of the blender removed before blending as the vegetables and liquid will be very hot and will need venting before blending.
  • Serve


Serving: 1cup | Calories: 127kcal | Carbohydrates: 54g | Protein: 17g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 550mg | Potassium: 659mg | Fiber: 18g | Sugar: 15g | Calcium: 228mg

More Healthy & Delicious Fall Soup Recipes


creamy and delicious vegetable soup recipe with a secret ingredient.

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  1. Hi,
    Can’t wait to try this! Do you need carrots AND carrot juice or do you juice the carrots?

    1. Diane Henkler says:

      Hi Carolyn – Sorry for my delayed reply to your question about vegetable soup recipe I posted in mid December. You asked about the carrots. you use 2 cups of carrot juice and 3 medium sized carrots coarsely chopped. I have a juicer and make my own carrot juice, but you can use already made carrot juice.

  2. This sounds delicious. Wonder if I could substitute potatoes fur the nuts? I’m allergic to nuts :(

    1. Diane Henkler says:

      Hi Brad – Using potatoes instead of the cashews would work. They would add the creaminess.

  3. Anonymous says:

    Not sure why this is so many calories for a one cup serving if it makes 12 cups

    1. Diane Henkler says:

      Thanks for pointing that out. The app that I run the recipe through isn’t always correct. I just did the math myself and for a cup serving the calories are around 130. If you want to even lessen the calories in the soup, only add 1/2 cup of cashews. The soup will still be creamy and delicious.

  4. Sounds absolutely delicious. Will definitely try! Do the cashews need to be soaked before adding to the soup? Or just throw them dry?

    1. Diane Henkler says:

      Hi Shelle – You do not have to soak the cashews, I don’t. It is fine if you do though if your blender isn’t super high powered to blend them smooth.