NOURISHING
SOUP
RECIPES
Neha Ranglani
Integrative Nutritionist &
Health Coach
MY JOURNEY
Sometimes the right thing just happens to you because
its meant to be and nutrition just happened to me. My
journey as a nutritionist began in 2008 after my
graduation in Home Science with majors in Dietetics with
my first job in a reputed gym followed by several health
and fitness centers, only to realize that I was cut out to
be my BOSS!
I began my private practice from a simple home set-up
where I started helping clients reverse weight issues,
diabetes, cholesterol, thyroid, PCOS, hypertension, skin
and hair problems etc. and make them health
independent. I started educating people with authentic
health information and motivating them through
workshops and seminars in schools, colleges, corporates,
women organization etc. and little did I know that
universe had bigger and better plans for me.
In 2016, I moved into my cute little clinic space, expanded my team and professionalized my
services. Soon after that, there came a turning point in my life which was embracing
veganism after being a dairy and non-veg fanatic. It was sort of a spiritual calling where I
started questioning the need to feed my precious body with dead energy food and that was
enough for me to make the shift. After experiencing the magic of clean eating on my body,
mind and health.
I started bringing that shift in my practice because I wanted people to experience the
healing power their body has and this got me to experiment with plant-based cooking. I
started conducting vegan and gluten-free cooking classes to help people adopt the shift and
transition without compromising on the taste, texture, flavour and soul comfort. This journey of
self-transformation as an integrative nutritionist and thereby positively touching people’s lives
one at a time has been nothing less than an enriching and elevating one, and I hope to
continue doing this for the rest of my life.
CREAMY VEGAN TOMATO
BASIL SOUP
Ingredients:
2 tsp olive oil
1 onion, chopped
4 garlic cloves, minced
4 peeled tomatoes
2 cups vegetable broth
1 cup canned coconut milk
1/4 cup fresh basil, chopped
1 teaspoon dried oregano
Salt and pepper to taste
Instructions:
1.In a large pot, heat olive oil over medium heat. Add onion and cook until
translucent.
2.Add garlic and cook for another minute.
3.Add whole peeled tomatoes (with juice), vegetable broth, dried oregano,
salt, and pepper.
4.Bring to a boil, then reduce heat and simmer for 20 minutes.
5.Using an immersion blender, blend the soup until smooth.
6.Stir in coconut milk and fresh basil. Heat through but do not boil.
7.Serve hot, garnished with additional basil if desired.
VEGAN MUSHROOM SOUP
Ingredients:
1 tbsp olive oil
1 large onion, finely chopped
3 garlic cloves, minced
1 pound (450g) mixed
mushrooms (such as cremini,
button, or shiitake), sliced
4 cups vegetable broth
1 can (14 oz) coconut milk
2 tablespoons tamari
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper to taste
Fresh parsley, chopped (for
garnish
Instructions:
1.Heat olive oil in a large pot over medium heat. Add the onion and cook until
softened, about 5 minutes.
2.Add the garlic and cook for another minute until fragrant.
3.Add the sliced mushrooms to the pot and cook until they release their moisture
and become tender, about 10 minutes.
4.Pour in the vegetable broth, coconut milk, soy sauce (or tamari), thyme, and
rosemary. Stir well to combine.
5.Bring the mixture to a boil, then reduce the heat and let it simmer for about 15-20
minutes to allow the flavors to meld.
6.If you prefer a smoother soup, you can use an immersion blender to blend it to
your desired consistency. Alternatively, you can blend a portion of the soup in a
regular blender and return it to the pot.
7.Season with salt and pepper to taste. If using, stir in the nutritional yeast for an
extra layer of flavor.
8.Serve hot, garnished with fresh parsley.
VEGAN BROCCOLI ALMOND
SOUP
Ingredients:
2 tsp olive oil
1 onion, chopped
3 garlic cloves, minced
1 large head of broccoli, chopped
(including stems)
1/2 cup raw almonds
4 cups vegetable broth
1 cup unsweetened almond milk
2 tablespoons nutritional yeast
(optional)
Salt and pepper to taste
Fresh lemon juice (optional)
Fresh parsley or chives for garnish
Instructions:
1.In a large pot, heat olive oil over medium heat. Add the onion and cook until
translucent, about 5 minutes.
2.Add the garlic and cook for another minute.
3.Add the chopped broccoli and raw almonds to the pot. Stir to combine.
4.Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for
about 15-20 minutes, until the broccoli is tender.
5.Use an immersion blender to blend the soup until smooth. Alternatively, you can
carefully transfer the soup to a blender and blend until smooth, then return to the
pot.
6.Stir in the almond milk and nutritional yeast (if using). Season with salt and
pepper to taste.
7.Add a squeeze of fresh lemon juice if desired for a bit of brightness.
8.Serve hot, garnished with fresh coriander.
VEGAN CLEAR SOUP
Ingredients:
2 tsp olive oil
1 small onion, thinly sliced
2 garlic cloves, minced
1 carrot, thinly sliced
1 celery stalk, thinly sliced
1 small zucchini, thinly sliced
4 cups vegetable broth
1 cup sliced mushrooms (optional)
1 cup shredded cabbage
1/2 cup green beans, cut into small
pieces
2 tablespoons tamari
Freshly ground black pepper to taste
Fresh coriander for garnish
Fresh lemon wedges for serving
Instructions:
1.In a large pot, heat olive oil over medium heat. Add the onion and cook until
translucent, about 5 minutes.
2.Add the garlic and cook for another minute.
3.Add the carrot, celery, and zucchini. Cook for about 5 minutes, stirring
occasionally.
4.Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for
about 10 minutes.
5.Add the mushrooms (if using), cabbage, and green beans. Simmer for another 5-10
minutes, until all the vegetables are tender.
6.Stir in the soy sauce or tamari and season with black pepper to taste.
Serve hot, garnished with fresh coriander and a wedge of lemon on the side
VEGAN SOBA AND TOFU
SOUP
Ingredients:
2 tablespoons sesame oil
1 small onion, sliced
3 garlic cloves, minced
1 tablespoon ginger, minced
1 cup mushrooms, sliced (shiitake, cremini, or
button mushrooms)
1 carrot, thinly sliced
4 cups vegetable broth
2 tablespoons tamari
1 tablespoon miso paste (optional, for added
depth)
1 block firm tofu, cubed
2 packs soba noodles
1 cup baby spinach or chopped kale
1 cup snap peas or green beans
2 green onions, chopped
1 tablespoon sesame seeds (optional)
Fresh basil for garnish (optional)
Instructions:
1.Heat the sesame oil in a large pot over medium heat. Add the onion and cook until
softened, about 5 minutes.
2.Add the garlic and ginger, and cook for another minute until fragrant.
3.Add the mushrooms and carrot. Cook for about 5 minutes until the vegetables start to
soften.
4.Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for 5
minutes.
5.Stir in the soy sauce (or tamari) and miso paste (if using). Add the cubed tofu and cook for
another 5 minutes.
6.In a separate pot, cook the soba noodles according to the package instructions. Drain and
set aside.
7.Add the baby spinach or kale and snap peas or green beans to the soup. Simmer for
another 2-3 minutes until the greens are wilted and the snap peas or green beans are
tender.
8.Divide the cooked soba noodles into serving bowls. Ladle the hot soup over the noodles.
9.Garnish with chopped green onions, sesame seeds (if using), and fresh cilantro or basil.
VEGAN CREAM OF SPINACH
SOUP
Ingredients:
2 tablespoons olive oil
1 large onion, chopped
3 garlic cloves, minced
1 large potato, peeled and diced
6 cups fresh spinach
4 cups vegetable broth
1 cup unsweetened almond milk or
other plant-based milk
2 tablespoons nutritional yeast
(optional, for a cheesy flavor)
1 teaspoon dried thyme or basil
Salt and pepper to taste
Fresh lemon juice
Instructions:
1.In a large pot, heat the olive oil over medium heat. Add the chopped onion and
cook until softened, about 5 minutes.
2.Add the minced garlic and cook for another minute until fragrant.
3.Add the diced potato and vegetable broth. Bring to a boil, then reduce heat and
simmer for about 15-20 minutes, until the potato is tender.
4.Stir in the fresh spinach and cook until wilted, about 2-3 minutes.
5.Use an immersion blender to blend the soup until smooth. Alternatively, carefully
transfer the soup to a blender in batches and blend until smooth, then return it to
the pot.
6.Stir in the almond milk and nutritional yeast (if using). Heat through but do not
boil.
7.Season with salt, pepper, and dried thyme or basil (if using). Add a squeeze of
fresh lemon juice if desired.
CARROT, BEET AND GINGER
SOUP
Ingredients:
3 large carrots, chopped
1 beet, chopped
1-inch piece of ginger, grated
1 onion, chopped
2 cloves garlic, minced
1 tsp cumin seeds
1 tsp coriander powder
Salt and pepper to taste
1 tbsp lemon juice
1 tsp oil
Instructions:
1. Heat oil in a pot, add cumin seeds, and let them splutter.
2. Add onions, garlic, and ginger. Sauté until onions are translucent.
3. Add chopped carrots, coriander powder, salt, and pepper. Cook for a few minutes.
4. Add water to cover the vegetables and simmer until carrots are soft.
5. Blend the mixture until smooth and return to the pot. Adjust consistency with
water.
6. Add lemon juice and serve hot.
PUMPKIN AND COCONUT
SOUP
Ingredients:
2 cups pumpkin, chopped
1 onion, chopped
1 tsp mustard seeds
1/2 tsp turmeric powder
1/2 cup coconut milk
Salt to taste
Fresh coriander, chopped
1 tsp oil
Instructions:
1. Heat oil in a pot, add mustard seeds, and let them crackle.
2. Add chopped onions and sauté until soft.
3. Add pumpkin, turmeric powder, and salt. Cook for a few minutes.
4. Add water and simmer until the pumpkin is soft.
5. Blend the mixture until smooth and return to the pot.
6. Stir in coconut milk and simmer for a few more minutes.
7. Garnish with fresh coriander before serving.
SPINACH AND LENTIL SOUP
Ingredients:
1 cup red lentils (masoor dal)
2 cups spinach, chopped
1 onion, chopped
2 cloves garlic, minced
1 tsp cumin seeds
1/2 tsp turmeric powder
Salt and pepper to taste
1 tsp lemon juice
1 tsp oil
Instructions:
1. Wash and cook the red lentils in a pressure cooker with turmeric and water until
soft.
2. Heat oil in a pot, add cumin seeds, and let them splutter.
3. Add onions and garlic, and sauté until onions are golden.
4. Add chopped spinach, salt, and pepper. Cook until spinach is wilted.
5. Mix in the cooked lentils and simmer for 10 minutes.
6. Add lemon juice before serving.
MIXED VEGETABLE SOUP
Ingredients:
1 cup mixed vegetables (carrots,
beans, peas, cauliflower)
1 onion, chopped
2 cloves garlic, minced
1 tsp cumin seeds
1/2 tsp turmeric powder
Salt and pepper to taste
Fresh coriander, chopped
1 tsp oil
Instructions:
1. Heat oil in a pot, add cumin seeds, and let them splutter.
2. Add onions and garlic, and sauté until onions are golden.
3. Add mixed vegetables, turmeric powder, salt, and pepper. Cook for a few minutes.
4. Add water and simmer until the vegetables are soft.
5. Blend half of the soup if desired for a thicker consistency and return to the pot.
6. Garnish with fresh coriander before serving.
RAGI VEGETABLE SOUP
RECIPE
Ingredients:
2 tbsp ragi flour
1 carrot, finely chopped
1 small potato, finely chopped
1/4 cup green peas
1/4 cup spinach, chopped
1 small onion, finely chopped
2 cloves garlic, minced
1/2 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp black pepper powder
Salt to taste
1 tsp oil
4 cups water or vegetable broth
Fresh coriander for garnish
Instructions:
1. Mix ragi flour with water to form a smooth slurry and set aside.
2. Heat oil in a pot, add cumin seeds, and let them splutter. Sauté chopped onions
and garlic until translucent. Add carrot, potato, peas, and turmeric, and cook for a
few minutes.
3. Pour in water or vegetable broth, bring to a boil, then add the ragi slurry while
stirring continuously. Simmer until the soup thickens.
4. Add salt, pepper, and spinach. Cook until spinach wilts.
5. Garnish with fresh coriander and serve hot.
DAL VEGGIE SOUP RECIPE
Ingredients:
1/2 cup split yellow moong dal
1 carrot, chopped
1 small potato, chopped
1/4 cup green beans, chopped
1 tomato, chopped
1 small onion, chopped
2 cloves garlic, minced
1 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp coriander powder
Salt to taste
1 tsp oil
4 cups water or vegetable broth
Fresh coriander for garnish
Instructions:
1. Wash and cook moong dal with water and turmeric powder in a pressure cooker
until soft.
2. Heat oil in a pot, add cumin seeds, and let them splutter. Add chopped onions
and garlic, sauté until golden.
3. Add carrot, potato, green beans, tomato, and coriander powder. Cook for a few
minutes.
4. Add the cooked dal and water or vegetable broth. Simmer for 10 minutes until
veggies are tender.
5. Add salt to taste, garnish with fresh cilantro, and serve hot.
PALAK CORN SOUP RECIPE
Ingredients:
2 cups spinach (palak), chopped
1/2 cup sweet corn kernels (fresh
or frozen)
1 small onion, chopped
2 cloves garlic, minced
1-inch piece of ginger, minced
1 tsp cumin seeds
1/2 tsp black pepper powder
Salt to taste
1 tsp oil
3 cups water or vegetable broth
1 tbsp lemon juice (optional)
Fresh coriander for garnish
Instructions:
1. Heat oil in a pot, add cumin seeds, and let them splutter. Add chopped onions,
garlic, and ginger, and sauté until the onions are soft.
2. Add chopped spinach and sweet corn to the pot. Sauté for a few minutes until the
spinach wilts.
3. Pour in water or vegetable broth, add salt and pepper, and bring the soup to a
boil. Reduce the heat and simmer for 10 minutes.
4. Using an immersion blender, blend the soup until smooth (or leave some texture
if preferred). You can also blend half the soup and mix it back in for a chunkier
texture.
5. Stir in lemon juice (optional) for a tangy kick. Garnish with fresh cilantro and serve
hot.
MIXED GREEN SOUP RECIPE
Ingredients:
2 cups mixed greens (spinach,
mint, basil), chopped
1 small zucchini, chopped
1 small broccoli head, chopped
1 small onion, chopped
2 cloves garlic, minced
1-inch piece of ginger, minced
1 tsp cumin seeds
1/2 tsp black pepper powder
1/2 tsp coriander powder
Salt to taste
1 tsp oil
4 cups water or vegetable broth
1 tbsp lemon juice (optional)
Fresh coriander for garnish
Instructions:
1. Heat oil in a pot, add cumin seeds, and let them splutter. Add chopped onions,
garlic, and ginger, and sauté until the onions are soft.
2. Add zucchini, broccoli, and coriander powder. Sauté for a few minutes until the
vegetables start to soften.
3. Stir in the mixed greens and cook until they wilt.
4. Pour in water or vegetable broth, add salt and pepper, and bring the soup to a
boil. Reduce the heat and simmer for 10 minutes.
5. Use an immersion blender to blend the soup until smooth, or leave it chunky if
you prefer some texture.
6. Stir in lemon juice (optional) for added brightness. Garnish with fresh coriander
and serve hot.
THANK YOU
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