Summer Soup Recipes Dairy Free Vegan

There’s nothing quite like diving into a vibrant, veggie-loaded soup that feels like a warm hug in a bowl, bringing all the cozy smells of a farmer’s market right into your kitchen.

Creating dishes that are both nutritious and delicious is something that I take great pleasure in. The summer soup recipe that I use is both dairy-free and vegan, which allows it to highlight the fresh vegetables that are in season (like zucchini, carrots, and celery) which I make sure are in there because they provide essential vitamins that are good for you and me.

And then there is the flavor of the burst cherry tomatoes—which are so sweet and juicy and which I make sure are in my version of this summer soup. And then, there’s the flavor and the protein that comes from the chickpeas, which makes this soup seem, in a way, heartier than the summer soups I usually cook.

Summer Soup Recipes Dairy Free Vegan Ingredients

• Olive Oil: Rich in healthy monounsaturated fats; heart-friendly.
• Garlic: Boosts immune system; contains antioxidants.
• Carrots: High in beta-carotene; good for vision and skin.
• Chickpeas: High in protein and fiber; keeps you satiated longer.
• Zucchini: Low in calories; provides vitamin C and antioxidants.
• Red Bell Pepper: Excellent source of vitamin C; adds sweetness.
• Cherry Tomatoes: Contains lycopene; heart health benefits.
• Thyme & Basil: Add aromatic flavor; have anti-inflammatory properties.

Summer Soup Recipes Dairy Free Vegan Ingredient Quantities

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 6 cups vegetable broth
• 1 cup fresh or frozen corn kernels
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 1/2 teaspoon smoked paprika
• Salt and black pepper to taste
• 1/4 cup fresh basil leaves, chopped
• 1 tablespoon fresh lemon juice

How to Make this Summer Soup Recipes Dairy Free Vegan

1. In a large pot, heat the olive oil over medium heat. Add the onion, which you will have diced beforehand, and sauté for about 5 minutes until it attains translucency.

2. Mix in the chopped garlic and let it cook for 1 more minute until you can smell it.

3. Incorporate the sliced carrots and diced celery, and continue to sauté for an additional 5 minutes to start softening them.

4. Stir in the diced zucchini, yellow squash, and red bell pepper so that they blend with the other ingredients. Cook for about 3 minutes.

5. Add the cherry tomatoes cut in half and cook for another 2 minutes, allowing their juices to start releasing.

6. Add the vegetable broth to the mixture and steadily increase the warmth to get it boiling, but not so hard that it splashes.

7. Combine the corn kernels, chickpeas, thyme, basil, smoked paprika, salt, and black pepper into a mixing bowl. Stir to integrate the flavors.

8. Lower the heat and allow the soup to simmer for 15-20 minutes, so the vegetables become tender.

9. Take off the heat and mix in the basil leaves and fresh lemon juice to lighten the flavor profile.

10. Sample the soup and modify the seasoning if needed before dishing it out. Relish your warm-weather, plant-based masterpiece!

Summer Soup Recipes Dairy Free Vegan Equipment Needed

1. Large pot
2. Cutting board
3. Chef’s knife
4. Spoon for stirring
5. Measuring spoons
6. Measuring cups
7. Mixing bowl

FAQ

• Can I make this soup ahead of time? Yes, this soup can be made a day or two in advance. Store it in an airtight container in the refrigerator and reheat before serving.
• Can I freeze the soup? Absolutely. Allow the soup to cool completely, then transfer it to a freezer-safe container, leaving some space for expansion. It can be frozen for up to three months.
• What other vegetables can I add? Feel free to add your favorite seasonal vegetables such as green beans, peas, or kale. Adjust cooking time if necessary for harder vegetables.
• How can I thicken the soup if desired? You can blend a portion of the soup using an immersion blender or high-power blender and then return it to the pot to thicken the base.
• Is this recipe gluten-free? Yes, this recipe is naturally gluten-free as all ingredients used are free of gluten.
• Can I use dried chickpeas instead of canned? Yes, if using dried chickpeas, you need to soak and cook them beforehand. Use approximately 1/2 cup dried chickpeas to yield the same amount.
• Can I omit the oil for a lighter version? Yes, you can sauté the vegetables in a little vegetable broth instead of olive oil to make a lighter version of the soup.

Summer Soup Recipes Dairy Free Vegan Substitutions and Variations

Substitute 2 tablespoons of avocado oil or coconut oil for olive oil.
Use 2 parsnips, sliced, instead of carrots.
Substitute 2 fennel bulbs, chopped, for the celery stalks.
Substitute eggplant for zucchini. Use 1 cup eggplant, diced, in place of 1 cup zucchini, diced.
Substitute black beans for chickpeas, using a can of black beans that is drained and rinsed.

Pro Tips

1. Sauté Technique: For better flavor development, ensure each vegetable step (onions, garlic, carrots, etc.) is given enough time to cook properly. If your vegetables are browning too fast, lower the heat slightly. This slow sauté helps intensify the flavors.