30 Sensational Oil-Free Soups, Stews, and Chilis

Soups 30

Whether the weather inspires a warm, cozy dish or you are simply in the mood for a delicious way to consume a hefty dose of nutrition, nothing beats a soup, stew, or chili. Typically based on two of nature’s healthiest food groups–vegetables and legumes–there is no limit to the delectable combinations you can create…all while taking in disease-fighting phytonutrients, fibers, minerals, and vitamins. As an added bonus, research shows that eating soup before a meal leads to fewer calories consumed overall. Plus, many water-soluble or heat-sensitive nutrients that may have leached out during the cooking process can be retained when you enjoy everything made in the pot. Perhaps best of all, soups are super easy to throw together and enjoy on a whim.

*Tip: You can make any soup recipe oil-free by sautéing the mirepoix or onions in vegetable broth, water, vinegar, plant milk, wine, beer, juice, or coconut water. This will add flavor and can save tons of calories. These are my five top reasons to consider minimizing or avoiding oils and an article by Cathy Fisher from Straight-Up Food on how to cook without oil.

Here are 30 satisfying, simple, and sensational soups, stews, and chilis for you to savor: 

1. Creamy Broccoli Soup by Jazzy Vegetarian

Soups Broccoli Jazzy

2. Wild Leek & Potato Soup by A Dash of Compassion

Soups Wild Leek

3. Greek Lentil Soup “Fakes” by Veggies Don’t Bite

Soups Greek Lentil

4. Broccoli-Potato White Bean Soup by Healthy Happy Life

Soups Broccoli Potato White

5. Quick Vegan Pho by It Doesn’t Taste Like Chicken

Soups Pho

6. Easy Vegan Carrot Soup by Contentedness Cooking

Soups Carrot

7. African Peanut Lentil Stew (*Omit Oil*) by Vegan Richa

Soups African Peanut

8. Tomato, Artichoke, and White Bean Stew by Handful of Raspberries

Soups Tomato Artichoke

9. Best Butternut Bisque by Jazzy Vegetarian

Soups Butternut Bisque

10. Mexican Bean Soup with Chipotle Avocado Cream by Dreena Burton

Soups Mexican

11. Congee (Chinese Rice Porridge) (*Omit Oil*) by It Doesn’t Taste Like Chicken

Soups Congee

12. Hot & Spicy Vegan Chili with Lenti-Walnut Meat by A Dash of Compassion

Soups Hot Chili

13. 30-Minute One-Pot Mexican Chili by The Vegan 8

Soups Mexican Chili

14. Black-Eyed Pea Lentil Soup with Spinach (*Omit Oil*) by Vegan Richa

Soups Lentil Black Eyed

15. Smashing Squash Soup by Dreena Burton

Soups Squash

16. Chickpea Noodle Soup by Plant Eaters Manifesto

Soups Chickpea Noodle

17. Detox Broccoli Soup by Contentedness Cooking

Soups Detox Broccoli

18. Spicy Beanless Garden Vegan Chili by Veggie Inspired

Soups Beanless Chili

19. Chickpea Pumpkin Coconut Curry (*Omit Oil*) by Emilie Eats

Soups Chickpea Pumpkin

20. Vegan Cauliflower Soup by Win-Win Food

Soups Cauliflower

21. Lazy Day Vegan Tomato Bisque by The Vegan 8

Soups Tomato Bisque

22. Quick Red Lentil Curry Soup by Jazzy Vegetarian

Soups Lentil Jazzy

23. Minestrone Soup by My Plant-Based Family

Soups Minetrone

24. Lentil Rice Soup by Veggie Inspired

Soups Lentil Rice

25. Pureed Spicy Sweet Potato and Peanut Stew by Dreena Burton

Soups Sweet Potato

26. Spicy Garlic Dal by Vegan Richa

Soups Spicy Lentils

27. Miso Udon Soup by Earth Powered Family

Soups Miso Udon

28. Artichoke and Shiitake Mushroom Split Pea Soup by Strength & Sunshine

Soups Artichoke Shiitake

29. Velvety Green Vegetable Soup by Veggie Inspired

Soups Green

30. 10-Minute Thai Peanut Butter Pumpkin Soup by It Doesn’t Taste Like Chicken

Soups Thai PB

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