Tired of the same lunch on repeat? These vegetarian soups turn pantry staples into hearty, protein-packed bowls in a single Instant Pot cycle. Nine plant-based recipes in all, from a fibre-rich split pea and kale to a vibrant Thai coconut curry and a herby Italian minestrone, every one freezer-friendly and built for the week ahead. Skip the takeout and let the pressure cooker do the work.
Quick Stats: All 9 Vegetarian Soups
Nutrition varies by recipe. See each recipe card for exact macros.
In this Article
Every soup in this collection leans on legumes, whole grains, or hearty vegetables for staying power, cooks start to finish in well under an hour, and reheats beautifully for grab-and-go lunches. Below you will find what makes them work, how they stack up against store-bought options, and the full recipe card for each one.
Why Theese Vegetarian Soups Recipes Work
Legumes do the heavy lifting: Split peas, lentils, black beans, and chickpeas each deliver a generous dose of plant protein and fibre per bowl, which is what keeps you full through a long afternoon instead of reaching for a 3 p.m. snack. If you want the full picture on why these little pulses punch above their weight, our guide to lentil nutrition and protein breaks it down.
Fibre that keeps you satisfied: With 4g to 20g of fibre per serving across the collection, these soups support steady, slow-burning energy and can help maintain a comfortable, full feeling between meals.
Variety without the effort: The nine recipes span global flavours, a savoury mushroom barley, a warming Thai coconut curry, a smoky Mexican black bean, and a herby Italian minestrone, so a single cooking method never tastes the same twice.
The Instant Pot is the real shortcut: Dried split peas and lentils that would simmer for an hour or more on the stovetop soften completely in a single sealed cycle, and the pressure environment pulls flavour out of aromatics fast.
Built for meal prep: Every recipe makes six servings and freezes well, so one cooking session sets up several lunches with no added preservatives or excess sodium.
Store-Bought Canned Soup vs. These Homemade Soups
| Per Bowl | Canned Soup | These Soups (avg) | Difference |
|---|---|---|---|
| Protein | about 6g | about 12g | About 2x more |
| Fiber | about 4g | about 10g | About 2.5x more |
| Sodium | about 840mg | about 580mg | Lower, you control it |
| Added Sugar | about 6g | under 1g | Far less |
1. Split Pea and Kale Soup (Instant Pot)
This protein-rich split pea soup pairs the earthiness of yellow split peas with fresh kale and a handful of aromatic vegetables, delivering 18g of plant protein and a remarkable 20g of fibre per bowl, the most filling soup in the collection. The recipe card below has the full ingredient list, timing, and step-by-step method.
Curried Lentil Sweet Potato Soup (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to Saute mode and heat the olive oil. Add the onion and cook until translucent, about 3 minutes. Add the garlic, curry powder, cumin, and turmeric and stir for 1 minute until fragrant.
- Add the sweet potatoes, lentils, diced tomatoes, and vegetable broth. Stir to combine.
- Lock the lid and pressure cook on high for 12 minutes. Allow a natural release for 10 minutes, then quick release the remaining pressure.
- Stir in the coconut milk and season with salt and pepper. Garnish with fresh cilantro before serving.
Nutrition
Notes
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Let us know how it was!2. Curried Lentil Sweet Potato Soup (Instant Pot)
Red lentils melt into a creamy base while sweet potato and warm curry spices make this the fastest and most warming bowl of the three favourites, ready in about 30 minutes with 17g of protein per serving. Here is the complete recipe with measurements and method.
Hearty Mushroom Barley Stew (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to Saute mode and heat the olive oil. Add the onion, carrots, and celery and cook for 3 minutes. Add the mushrooms and garlic and saute for 5 minutes until the mushrooms release their liquid.
- Add the barley, vegetable broth, soy sauce, thyme, bay leaves, salt, and pepper. Stir to combine.
- Close the lid and set the valve to sealing. Cancel Saute mode and pressure cook on high for 20 minutes. When cooking is complete, allow a natural release for 5 minutes, then quick release the remaining pressure.
- Remove the bay leaves before serving.
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Let us know how it was!3. Hearty Mushroom Barley Stew (Instant Pot)
Chewy pearl barley and a medley of mushrooms give this stew a deep, savoury character and the lowest calorie count of the original three, making it a satisfying choice when you want comfort without heaviness. The full recipe card follows.
Split Pea and Kale Soup (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to Saute mode and dry saute the onion, carrots, and celery for about 5 minutes until they begin to soften. Add the garlic and cook for 1 minute more until fragrant.
- Add the rinsed split peas, vegetable broth, bay leaves, thyme, smoked paprika, and black pepper. Stir to combine.
- Lock the lid, set the valve to sealing, and pressure cook on high for 15 minutes. Allow a natural release for 15 minutes, then quick release any remaining pressure.
- Remove the bay leaves. Stir in the chopped kale and let it wilt for 2 to 3 minutes in the residual heat. Season with salt to taste and serve.
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Let us know how it was!Once you have worked through the three reader favourites above, here are six more vegetarian Instant Pot soups to keep the rotation interesting. Each one follows the same easy pressure-cooker method and makes six freezer-friendly servings.
4. Hearty Vegetable and Lentil Soup (Instant Pot)
A wholesome bowl of green lentils, garden vegetables, and fresh spinach, this is the everyday workhorse of the collection at 15g of protein and 12g of fibre per serving. The recipe card below has the full method.
Hearty Vegetable and Lentil Soup (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to saute mode and add the onion, carrots, and celery. Cook for 3 to 4 minutes until they begin to soften.
- Add the garlic and cook for 30 seconds until fragrant.
- Add the lentils, potatoes, diced tomatoes, vegetable broth, bay leaves, thyme, and cumin. Stir to combine.
- Close the lid, set the valve to sealing, and pressure cook on high for 15 minutes.
- Allow a natural release for 5 minutes, then quick release the remaining pressure.
- Remove the bay leaves, stir in the spinach until wilted, and adjust the seasoning with salt and pepper to taste.
Nutrition
Notes
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Let us know how it was!5. Pantry Bean and Pasta Soup (Instant Pot)
When fresh groceries run low, this budget-friendly soup of canned beans, lentils, and small pasta comes together using only shelf-stable staples. Here is the complete recipe.
Pantry Bean and Pasta Soup (Instant Pot)
Ingredients
Equipment
Method
- Add the olive oil to the Instant Pot and set it to saute mode. Add the Italian herbs, garlic powder, and onion powder and stir for 30 seconds.
- Add the diced tomatoes, chickpeas, kidney beans, lentils, and vegetable broth. Stir to combine.
- Lock the lid and pressure cook on high for 15 minutes. Allow a natural release for 5 minutes, then quick release the remaining pressure.
- Add the pasta, set the pot back to saute mode, and cook for about 5 minutes until the pasta is tender.
- Adjust the seasoning with salt and pepper to taste.
Nutrition
Notes
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Let us know how it was!6. Creamy Potato Cauliflower Soup (Instant Pot)
Silky and comforting, this blended potato and cauliflower soup gets its creaminess from cashew cream rather than dairy, so it stays fully vegan. The recipe card below has the full ingredient list and method.
Creamy Potato Cauliflower Soup (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to saute mode and heat the olive oil. Add the onion and cook until translucent, about 3 minutes, then add the garlic and cook for 30 seconds.
- Add the potatoes, cauliflower, vegetable broth, thyme, salt, pepper, and nutmeg.
- Seal the lid and pressure cook on high for 8 minutes. Allow a natural release for 5 minutes, then quick release the remaining pressure.
- Stir in the cashew cream, then blend until smooth using an immersion blender.
- Adjust the seasoning to taste. If the soup is too thick, thin it with a little more broth.
Nutrition
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Let us know how it was!7. Thai Coconut Curry Soup (Instant Pot)
Coconut milk, red curry paste, and a squeeze of lime give this vibrant bowl its sweet, spicy, and savoury balance, with tofu and crisp vegetables for substance. Here is the full recipe.
Thai Coconut Curry Soup (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to saute mode and add the coconut milk, red curry paste, ginger, and garlic. Stir until fragrant, about 2 minutes.
- Add the vegetable broth, soy sauce, brown sugar, mushrooms, carrots, and bell pepper.
- Seal the lid and pressure cook on high for 4 minutes. Allow a natural release for 5 minutes, then quick release the remaining pressure.
- Open the lid and add the tofu, snap peas, lime juice, and basil. Let it sit for 5 minutes until the snap peas are tender-crisp.
- Taste and adjust the seasoning with salt if needed.
Nutrition
Notes
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Smoky, naturally gluten-free, and finished with fresh lime, this black bean soup with fire-roasted tomatoes and warm spices is a filling meatless bowl. The recipe card follows.
Mexican Black Bean Soup (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to saute mode and heat the olive oil. Add the onion, garlic, carrots, and bell pepper and saute for 5 minutes until the vegetables soften.
- Add the cumin, chili powder, and oregano and stir for 30 seconds.
- Add the black beans, fire-roasted tomatoes, and vegetable broth. Stir to combine.
- Close the lid, set the valve to sealing, and pressure cook on high for 10 minutes. Allow a natural release for 10 minutes, then quick release the remaining pressure.
- Stir in the lime juice and adjust the seasoning with salt and pepper to taste.
Nutrition
Notes
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Let us know how it was!9. Vegetarian Minestrone with Fresh Herbs (Instant Pot)
A classic Italian minestrone of garden vegetables, kidney beans, and small pasta in a herb-rich tomato broth, this rounds out the collection with bright, comforting flavour. Here is the complete recipe.
Vegetarian Minestrone with Fresh Herbs (Instant Pot)
Ingredients
Equipment
Method
- Set the Instant Pot to saute mode. Heat the oil and cook the onion, carrots, and celery for 3 minutes.
- Add the garlic and cook for 30 seconds, then add the zucchini, diced tomatoes, kidney beans, pasta, vegetable broth, bay leaves, and oregano.
- Seal the lid and pressure cook on high for 4 minutes. Allow a natural release for 5 minutes, then quick release the remaining pressure.
- Remove the bay leaves and stir in the fresh basil, parsley, and spinach. Season with salt and pepper to taste.
- Let the soup stand for 5 minutes before serving.
Nutrition
Notes
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Let us know how it was!Chef Tips for Perfect Vegetarian Soups
Build a flavour base first: Use the saute function to soften onions, carrots, and garlic before you seal the lid. Those few minutes of caramelisation give the finished soup a depth that simply dumping everything in cannot match.
Start with good broth: Since these soups skip meat, the broth carries the flavour. A rich, well-seasoned vegetable base makes all the difference, and a batch of homemade vegetable broth is worth keeping in the freezer.
Salt at the end, not the start: Salting dried legumes before they cook can keep them firm. Season after pressure cooking, taste, and adjust so the split peas, lentils, and beans turn out tender.
Let the pressure release naturally: For split pea, lentil, and bean soups, a natural release lets the legumes finish softening gently and keeps the starches from sputtering at the valve.
Add pasta and greens last: For the minestrone and pantry soups, stir pasta in after pressure cooking so it does not turn mushy, and wilt spinach or kale in at the very end to keep its colour.
Finish bright, then top: A squeeze of lemon or lime, a handful of fresh herbs, or a swirl of coconut milk lifts the whole bowl. Diced avocado, cilantro, or tortilla strips dress up the black bean soup beautifully.
Because every recipe makes six servings, a single Sunday cooking session can fill your fridge and freezer for the week. Here is how to store and reheat each batch so it tastes just as good on day four.
Vegetarian Soups Storage and Serving Suggestions
Refrigerator Storage: Cool the soup completely, then keep it in airtight containers in the fridge for up to 5 days. The split pea, barley, and bean soups will thicken as they sit, so loosen them with a splash of water or broth when reheating.
Freezer Storage: Most of these soups freeze well for up to 3 months. For the pasta-based pantry and minestrone soups, cook and add the pasta per serving rather than freezing it in the pot, since pasta turns mushy when frozen and reheated. Portion into freezer-safe containers, leaving a little headspace, and thaw overnight in the fridge.
Meal Prep Strategy: Make one big batch on the weekend and divide it into single-serving containers for grab-and-go lunches. If you want even more variety, our roundup of make-ahead freezer soups pairs perfectly with this batch-cooking routine.
Complete the Meal: Serve with crusty whole-grain bread, a simple green salad, or a scoop of brown rice for an even heartier bowl. Hungry for more options to rotate through the week? Browse our quick Instant Pot soup recipes for thirteen more ideas under 35 minutes.
Frequently Asked Questions
Are these vegetarian soups also vegan?
Yes, all nine soups are fully vegan as written. They use vegetable broth and plant-based ingredients with no dairy, eggs, meat, or fish, so they suit both vegetarian and vegan eaters. The creamy potato cauliflower soup uses cashew cream in place of dairy to keep it that way.
Which vegetarian soup is best for meal prep?
All nine hold up well, but the split pea and kale soup is the most filling, thanks to 18g of protein and 20g of fibre per bowl. The pantry bean and pasta soup is the most budget-friendly, and the curried lentil sweet potato soup is the fastest if you are short on time on prep day.
Can I make these vegetarian soups without an Instant Pot?
Yes. Each soup works on the stovetop, though dried split peas and lentils will need 45 to 60 minutes of gentle simmering instead of a single pressure cycle. Add extra broth as needed, since more liquid evaporates with stovetop cooking.
Are vegetarian soups gluten-free?
Most are, but a few need a swap. The mushroom barley stew contains barley, and the pantry and minestrone soups contain wheat pasta, all of which have gluten. Use rice, a gluten-free grain, or gluten-free pasta in those, choose a certified gluten-free broth, and use tamari instead of soy sauce in the Thai curry to keep the whole collection gluten-free.
If these bowls hit the spot, here are a few more reader-favourite soups worth adding to your rotation.
You Might Also Like
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Final Thoughts Regarding Vegetarian Soups
With nine hearty, freezer-friendly vegetarian soups in your rotation, busy weeknights get a whole lot easier. Keep your pantry stocked with split peas, lentils, canned beans, and a good vegetable broth, and you are never more than one Instant Pot cycle away from a nourishing, plant-powered lunch. Make a batch this weekend and let your future self enjoy the payoff.
Medical Disclaimer: The nutritional information provided in this article is for informational purposes only. While we strive for accuracy, individual responses to foods vary. Always consult with your healthcare provider or registered dietitian about dietary changes.
