The days are getting colder here in the northern hemisphere, and most of us are longing for some warming meals. Instead of reaching for a cooked meal, you can choose to dress your salad or a bowl of zucchini noodles with a hearty, spicy, and warming raw vegan dressing. You can even make an extra significant amount of dressing and transform your salad or noodles into a warming raw vegan soup!
Yes, you don’t have to be a certified raw vegan chef or a rocket scientist to figure out how to make a raw vegan soup. The biggest secret is super simple! Blend veggies with either fatty ingredient or a fruity one. In both cases, you can create a perfectly savory soup, especially if you add some herbs and spices. Then you chop some veggies for a bit of crunchy or chewy experience, and it’s ready!
A word on raw vegan food combining
Some people love to mix fatty foods with sweet fruit. And if it genuinely works for you, feel free to enjoy yourself. I hope that you will stay healthy and it won’t ever affect you in any negative way. But I know many people who are negatively affected by fat combined with sweet fruit.
Sometimes, there are certain types of foods that combine OK for some people like adding a couple of dates to their dressing or soup. Experiment and see what works or doesn’t work for you.
The symptoms you might keep an eye on are: skin issues, weight gain, gas, indigestion, mood swings, any candida related challenges, elevated blood sugar, especially with type 2 diabetes, sleep issues, etc.
And if you want me to expand on food combining topic in another article, please let me know in the comment below.
Raw vegan soup recipe
I am in love with this raw vegan bell pepper gazpacho you see on the picture above! And it’s swift to make!
Tomatoes, bell peppers, a bit of hemp seed hearts, some organic fresh corn (optional) and hot pepper.
Shredded cucumbers, a bit of chopped avocado, bell peppers, dill and fresh cilantro. Enjoy!
Later, I also added some marinated mushrooms for some extra flavor and nutrients.
You can make it warm!
If you wish, you can warm this soup up to 40 degrees Celsius or 104 Fahrenheit by blending it an extra long time in a powerful blender.
You could also place the bowl of your soup into a pot with some warm water, which can be around 45 degrees Celsius or 113 Fahrenheit. By the time the heat comes through the bowl, it will drop to about 40 degrees, but it depends on many factors. So experiment yourself.
You could also warm your soup up in a dehydrator, at around 40 degrees Celsius or 104 Fahrenheit.
Adjusting the recipe to your need and preferences
You can easily customize this one any other raw vegan recipes to your liking. For sure, you could leave out the corn in this soup. But to get the same thickness you could add other starchy veggies, like carrots, sweet potato, pumpkin, beets, zucchinis or even maca powder.
If you don’t have organic bell peppers, you can use a bit more tomatoes instead. You can replace any herbs and spices for your favorite ones.
Balancing your fats
Alternatively, you can thicken your soup with avocado or even some soaked or activated nuts or seeds. Just be aware of the fat content of these ingredients.
You can easily replace hemp seeds with avocado in this or any other recipe. In this case, I would warmly recommend getting your balance of Omega 6 to Omega 3 throwout the week. Eating just a couple of flax crackers with your avocado-based soup or salad would easily balance it out for you.
For example, this soup below is made from tomatoes blended with partially dehydrated tomatoes, soaked sesame seeds and spices. I added cucumber noodles, cauliflower, dill, cilantro seeds and crumbled flax crackers to balance out the Omegas.
You can find the recipe for these low fat raw vegan crackers here.
Create your own raw vegan soup recipe
- Make sure your ingredients taste good and not off before you toss them into the blender!
- As long as you are keeping it simple and tasting it, you will be fine!
- Start by just blending tomatoes or another juicy vegetable.
- You can even try to blend some harder veggies with raw nut milk or seed milk.
- Alternatively, you can use avocado, some harder veggies, and water to thin it out.
- If you are not sure what to do, start with just one water-rich ingredient.
- Add ingredients one at a time and check the taste.
- Stop after 3-4 main ingredients, add some spices, and taste again.
- If you are happy with it, that’s it!
- If it’s too spicy or intense, add some milder tasting ingredients.
- Ask your taste bugs what is missing or what is too strong.
- Adjust accordingly.
- Stop in any case after 2-3 adjustments.
- If you are not happy, add your favorite spice, sauce or salt if you are used to it and see if it helps.
- In case it turns out too thick, add some water or even better, veggie juice.
- If you are still not happy, take a nut milk bag, squeeze your soup through it (you might need to add some water if it’s too thick) and see what happens. (Usually, it helps like magic!)
- Don’t give up after the first few times! Keep on experimenting, and you will become an expert!
Let me know how it went for you or if you have any questions in the comment below!
How to make a fat-free raw vegan soup?
If you feel like making a fat free raw vegan soup, it’s super easy! Just replace any fatty ingredients, like seeds or avocado with sweet fruit.
The best basic recipe to start with is tomato-mango. It’s such an awesome classic! Add some bell peppers for an extra flavor and color. Add some spices to make it more warming. Cucumber noodles will add some texture and refreshing crunch.
Instead of fat, you can always add a few dates. Or experiment with other dried fruit like goji berries or raisins. Peeled peaches, plums, nectarines or apricots are also amazing companions to tomatoes.
Are you concerned about nightshades?
If you want to avoid nightshades, like tomatoes and bell peppers, firstly I would ask “why”? Is it just because of your health guru? Or an alternative health practitioner? So many times, these people are shooting in the dark. Nightshade allergy is quite rare, and most people have no negative side effect form eating these veggies. So please don’t avoid these super healthy and delicious veggies just because of uneducated advice.
If you’ve been tested with an allergy to nightshades by an alternative practitioner, ask yourself if their methods were scientifically proven. If you had a test done with a scientifically proven method and sure you have an allergy. Or if you experimented yourself and found a noticeable reaction to nightshades, you can replace them with a combination of other juicy fruits and veggies.
Some possible alternatives could be:
- A zucchini with lemon or orange juice.
- Carrots with sesame milk.
- Cucumbers blended with lemon juice and avocado.
- Beets with almond milk.
- Carrot juice with hemp seeds.
- And now you can use your imagination and offer your alternative in a comment below.
For more delicious and healthy savoury raw vegan veggie recipes, check out my recipe e-book “Veggie Power Meals” here: