Creamy Vegan Carrot Soup
Creamy Vegan Carrot and Apple Soup Recipe

Creamy Vegan Carrot and Apple Soup Recipe

Hello beautiful and welcome back to the blog! Im am so excited to share this recipe from our whole food plant based meal plan program. I just know you will love it.

As a mama, I’m always looking for healthy, budget-friendly and quick recipes to make for my family, and this creamy vegan carrot and apple soup recipe fits all those needs. A bowl of this carrot and apple soup will warm the soul and fill your kiddo’s bellies with healthy plant-based goodness. If you love a velvet smooth, creamy soup, this recipe will become a household fave.

We’ve also recently planted carrots in our garden and can’t wait for them to grow to be able to harvest and enjoy in a home-cooked bowl of this tasty carrot and apple soup recipe!

This smooth and creamy soup recipe will come together in 25 minutes and is perfect for batch cooking and freezing.
Creamy Vegan Carrot Soup

What you will need for this creamy vegan carrot and apple soup recipe…

Ingredients Required:

Carrots

Apples

Fennel

Vegetable Broth

Cashew

Ginger

Lemon

Hemp Hearts

Creamy Vegan Carrot Soup

Creamy Vegan Carrot Soup

This soup is on of our top meals of all time!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: Budget Friendly, creamy vegan soup, easy vegan soup
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6
Calories: 283kcal

Ingredients

  • 5 carrots medium to large in size, peeled and diced
  • 2 sweet apples peeled, cored, and diced
  • 1 fennel bulb large and chopped
  • 6 cups low-sodium vegetable broth
  • 1 cup cashews soaked in boiling water for 20 minutes
  • 1 tbsp ginger peeled and minced
  • 1 lemon
  • 1/3 cup hemp hearts

Homemade Croutons

  • 3 slices toast stale and chopped into cubes
  • 1 tbsp vegan butter
  • sea salt
  • pepper

Instructions

  • Soak the cashews overnight in the refrigerator or for 30 minutes in boiling water if a high speed blender is not available. 
  • Grab a large stock pot and heat to medium-high heat. Add ¼ cup water and the chopped fennel. Sauté the fennel, adding water as needed, until the fennel is slightly brown.
  • While the fennel sautés, peel and chop the carrots and apples. Add the apples, carrots, and vegetable broth and bring the soup to a boil. Reduce the heat to a simmer and cool for 20 minutes, until the carrots and apple have softened. 
  • Blend the soup. I prefer to use the blender over the immersion blender to get the creamiest soup possible. Add the rinsed and drained cashews as soon as the blending begins. You may have to blend the soup in two batches if your blender is small (like mine!). 
  • Return the soup to the pot and add in the grated ginger. Feel free to squeeze some lemon in now as well. Season with sea salt and pepper. 

Homemade Croutons

  • The bread (can be any kind) must be a day old or a bit stale for best taste. Simply dice up into small cubes and toss into a heated skillet with 1 tbsp vegan butter, and a pinch of sea salt and pepper. Cook until golden brown and crispy!

Serving the Soup

  • Add the blended soup to each serving bowl and top with hemp hearts and yummy homemade croutons. Enjoy!

Nutrition

Calories: 283kcal | Carbohydrates: 26g | Protein: 11g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 139mg | Potassium: 505mg | Fiber: 5g | Sugar: 6g | Vitamin A: 8691IU | Vitamin C: 17mg | Calcium: 77mg | Iron: 4mg

Benefits of…

Cashews

  • Cashews are bursting with vitamins and minerals! They are a excellent source of protein, vitamin C, B and folate. Also, cashews reduce the risk of many health conditions such as heart health, weight management and bone health. Also, including wonderful vitamin E and K antioxidants.

Carrots 

  • Carrots are apart of the root vegetable family! Also, carrots are bursting with beta carotene, fiber, vitamin K1, potassium, and antioxidant. Beta Carotene is an essential vitamin that converts into vitamin A. 

Apples

  • Apples are a very healthy fruit! They are jammed packed vitamins A, E and B vitamins! Also an excellent source of fiber, potassium and vitamins C! We encourage keeping apples fully stocked in a household. 
Creamy Vegan Carrot Soup

Find more healthy vegan recipes like this Vegan Carrot and Apple Soup recipe when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more heartwarming recipes below:

Vegan Chicken-less Noodle Soup

Vegan Butternut Squash Thyme Soup 

Juice Ginger for An Entire Month 

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vegan black bean burger
Vegan Black Bean Burger Recipe

Fully Loaded Vegan Black Bean Burger Recipe

Sometimes you just need a good old fashion veggie burger!

This fully loaded vegan black bean burger recipe hits the spot every time.

I love serving these black bean burgers with a side of oven-baked potatoes or our favorite quinoa salad!

This recipe has quickly become a family favorite, and if you are anything like us, you’ve tried your fair share of vegan burgers. 

Our vegan black bean burger recipe knocks it out of the park, and the kids absolutely love it too.

We also love to experiment with toppings such as sauteed mushrooms, vegan cheeses, and it tastes lovely with a dollop of my famous green goddess dressing.

This fully loaded vegan black burger recipe is perfect for making in large batches and can be kept stocked up in your freezer for your family to enjoy for lunch and dinner!
If you want to learn how to batch cook recipes like this one, check out our meal plan membership since we offer batch cooking instructions with all of our family-style meal plan memberships.

What you will need for this vegan black bean burger recipe…

Ingredients Required:

Rolled oats
Black beans
Onions
Garlic
Flax Egg
Tomato paste
Pepita seeds or sunflower seeds
Canned corn
Chili powder
Paprika
Fresh parsley
vegan black bean burger

Fully Loaded Black Bean Burger Recipe

This vegan burger recipe is simple and delicious!
5 from 1 vote
Print Pin Rate
Course: dinner
Cuisine: American
Keyword: black bean burger recipe, fully loaded vegan burger
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6 servings
Calories: 130kcal

Equipment

  • Food Processor

Ingredients

  • 1 cup Rolled oats
  • 1 can Black beans rinsed and drained
  • ½ Onion chopped
  • 1 clove Garlic minced
  • 1 Flax egg 1 tbsp flaxseed + 2 tbsp water
  • 1 tsp Soy sauce
  • 1 tbsp Tomato paste
  • 2 tbsp Pepita seeds or sunflower seeds
  • cup Canned corn
  • ½ tsp paprika powder
  • 1/2 tsp chilli powder
  • 1/4 tsp cumin powder
  • ¼ cup Fresh parsley minced
  • Sea salt and pepper to taste

Instructions

  • Start by mixing together the flaxmeal and water in a small bowl. Whisk and set aside to combine.
  • Heat a skillet to medium-high heat and sauté the onion and garlic with 1/4 cup of water or vegetable broth. Let heat until the onion is transluscent. Turn stove off and set aside.
  • Add rolled oats to a food processor and process until a flour is formed. Rinse and drain your black beans and add 3/4 cup of black beans to the food processor with the sautéed onions and garlic, flax egg, soy sauce, tomato paste, sunflower/pepita seeds, corn, spices, and parsley. Process until well mixed.
  • Lastly, toss in the remaining black beans and pulse 4-5 times until combined.
  • Keep the mixture in the food processor bowl and simply set in the refrigerator for 20 minutes until a bit firm. From here, shape the mixture into patties and either bake at 350F/175C for 25 minutes (flipping half way) or simply heat on a skillet.
  • Serve with a toasted bun, veggies and whatever else you love with your burgers!

Notes

Kids: Serve with or without a bun. My sons enjoyed these for a year without vegan cheese but once we introduced the stuff they only eat it with it ha-ha. Do as you wish! Ketchup is always a winner.

Nutrition

Calories: 130kcal | Carbohydrates: 22g | Protein: 6g | Fat: 2g | Saturated Fat: 1g | Sodium: 97mg | Potassium: 274mg | Fiber: 6g | Sugar: 1g | Vitamin A: 301IU | Vitamin C: 5mg | Calcium: 28mg | Iron: 2mg

Benefits of…

Black Beans 

  • Black beans are one of our favorite whole-food plant-based protein sources. They taste amazing and can adapt to many different recipes. One cup of black beans estimates around 15 grams of protein. Black beans are also rich in fiber and folate. Enjoy in abundance! 

Pepitas 

  • These seeds are full of nutrient value! We love to top them with all our salads and they taste great in a vegan black bean burger recipe like this one. They are high in iron, zinc magnesium and help prevent inflammation in the body. 

Flax Egg

  • Flaxseed is an excellent source of omega-3! A simple quick flax egg recipe is 1 tbsp flaxseed meal and 2 1/2 tbsp of water. Whisk and set aside for 5 minutes till thick. This will make one flax egg. Find my favorite flax meal here. 

Ways to garnish your burger…

  • Try out different bun styles: Mushroom caps, lettuce, collards or eggplant!
  • Top with: Tomato, avocado, sprouts, grilled Onions, mushrooms, banana Peppers or pickles!
  • Get fancy: Vegan cheese, spreads/sauces, sauerkraut, kimchi or chili Sauce
  • Kid’s favorite: KETCHUP!

Find more healthy vegan recipes like this Fully Loaded Vegan Black Bean Burger Recipe when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more healthy vegan family-style recipes below:

Cauliflower and Broccoli Stir Fry

Vegan Green Goddess Buddha Bowl

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vegan green goddess buddha bowl
Vegan Green Goddess Buddha Bowl

Vegan Green Goddess Buddha Bowl

Hey Mamas, welcome back to the blog! Today I am sharing one of my favorite and most versatile recipes that our family enjoys; the buddha bowl! There are a million different ways to make these bowls and today we are sharing the Vegan Green Goddess Buddha Bowl version. I could eat green goddess dressing every single day if I could!

Read more

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Chicken-less Noodle Soup
Vegan Chicken-less Noodle Soup (My favourite soup for the Cold and Flu Season!)

Vegan Chicken-less Noodle Soup in 30 minutes!

Welcome back to the blog, loves! I am so excited to share my absolute favorite soup of all time with our community. This soup comes together in just about 30 minutes and can even be frozen for batch cooking. The key to this soup is to split the broth base (vegetables and beans) and the pasta noodles. I like to keep them seperate to avoid a slimy noodle that comes from just tossing them all in together. As always, we love to batch cook, so separation is key! If you will having the entire pot of soup for dinner, then you can just toss all together, no problem. Read more

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