This nutritious Vegan Meatball Soup is the perfect comfort food. Get the recipe below.
Healing soups
It's widely regarded that chicken soup has healing properties and until now I wasn't sure there was a vegan alternative. But, as we move into cold and flu season, I thought I'd share a plant based soup that is just as nutritious (and delicious)! It's my Vegan Meatball, Cavolo Nero and Cannellini Bean Soup.
Chilli and garlic
This recipe starts as a herb infused broth spiked with garlic and chilli.
The garlic not only tastes great but is a fantastic immune system booster. Garlic is packed full of nutrients like manganese, vitamin B6, vitamin C and selenium. It's been using for hundreds (if not thousands) of years as a medicinal plant as it has been proven to boost the function of the immune system and even reduce the effects of a cold.
Chilli also has high levels of vitamin C and a range of antioxidants. But perhaps more importantly, the chilli is ideal for helping clear your sinuses so you can finally breathe! And, if like me you lose your taste when you have a cold, it will kick your taste buds back into gear!
Winter greens
Leafy winter greens are packed full of goodness. Cavolo nero in particular is a good source of lutein, vitamins K, A and C, and B vitamins!
If you cant get hold of cavolo nero, spinach, cabbage or regular kale will work just as well. They are all fantastic, nutritious vegetables.
Vegan protein
The cannellini beans are a fantastic source of protein and fibre. But they also add a wonderful texture to the soup. They are tender and buttery. In fact I'd say they are almost creamy inside when bitten into. I love their velvety texture alongside the silky soup and the firmer vegan meatballs.
The vegan meatballs are also a great protein sauce but if I'm honest, they are there because they are delicious! And as much as this recipe is all about providing you with a nutritious bowl of soup, it also has to be tasty!
This soup is so tasty you'd be forgiven for not realising it's health food in disguise.
Serving suggestions
Because this soup is packed full of vegetables, beans and meatballs it works as a filling lunch or dinner. If, you want to bulk it out even more you could serve it with a couple of hunks of white crusty bread. But, honestly, I don't think it's needed!
The recipe
Vegan Meatball, Cavolo Nero and Cannellini Bean Soup
Ingredients
- 2 tablespoon olive oil
- 16 vegan meatballs
- 1 white onion thinly sliced
- 1 bulb fennel thinly sliced
- 3 cloves garlic minced
- 750 millilitres vegetable stock
- 2 tins cannellini beans
- 200 grams cavolo nero (or other leafy green vegetables) roughly chopped
- 2 teaspoon crushed chilli flakes
- 1 lemon juice and zest
Instructions
- Heat the oil in a large sauce pan and fry the meatballs until they are browned and crisp all over. Transfer them to a bowl for later.
- In the same pan, fry the onions and fennel with a little salt. Cook on a medium heat for 5 - 10 minutes until they are translucent.
- Add the minced garlic and cook for a further minute or two before adding the vegetable stock, cannellini beans cooked meatballs and cavolo nero to the pan. Cover and leave to simmer for 10 minutes.
- Before serving, add in a squeeze or two of lemon to the broth.
- Sprinkle over some lemon zest, the crushed chilli flakes and fennel fronds if you have them.
More soup recipes
- Noodle Soup with Sesame Tofu
- Easy Pea Soup
- Spiced Cauliflower and Carrot Soup
- Peanut Soup
- Stuffed Pepper Soup
- Roast Aubergine Soup
More warming recipes
As the nights draw in and the days get colder, why not check out my full range of winter recipes. We've got stews, crumbles, casseroles and more!
Enjoy!
Amy S. says
This was delicious and a hit in my house. I didn't have a fennel bulb but I toasted some fennel seeds with the onions and garlic. I also substituted fresh kale from the garden. I used Impossible meatballs. The lemon juice and zest was the perfect finish for the dish. Will definitely make this recipe again.
Emma says
I'm so pleased you enjoyed it Amy! Some good suggestions for substitutions too. Enjoy