Hearty, Healing, and 100% Plant-Based: A Nourishing Collection of Vegan Soups from Transylvania

🥣 Garden Bean & Carrot Broth

A rustic Transylvanian-inspired soup with green beans and sweet carrots, made to comfort and nourish, without gluten, sugar, or additives.

🌿 Ingredients:

• 2 handfuls fresh or frozen green beans, ends trimmed and halved

• 2 large carrots, sliced into coins

• 1 small yellow potato (optional, for creaminess), diced

• 1 small onion, halved

• 1 tbsp cold-pressed oil (sunflower or grapeseed)

• 1.5 L filtered water

• 1/2 tsp salt (or to taste)

• 2–3 peppercorns

• Optional: a few drops of lemon juice or apple cider vinegar at the end for brightness

🍲 Instructions:

1. In a soup pot, heat the oil and lightly sauté the carrots and green beans for 3–4 minutes.

2. Add the water, onion, peppercorns, and potato (if using).

3. Bring to a boil, then reduce heat and let simmer for about 30 minutes, or until the beans and carrots are soft.

4. Remove the onion and peppercorns. Adjust salt.

5. Optional: Add a splash of lemon juice for a fresh finish.

🌱 Serving suggestion:

Serve warm with a sprinkle of fresh dill or lovage if available. Also delicious with a slice of gluten-free bread or cornbread.

🥣 Vegan “Húsleves” – Classic Root Veggie Soup

A nostalgic, healing soup inspired by traditional Hungarian Sunday broth – reimagined 100% plant-based, gluten-free, and sugar-free.

🥕 Ingredients:

• 3 large carrots, sliced into coins

• 1 small parsnip, sliced or cubed

• 1/4 celery root, cubed

• 1 small onion, peeled but whole

• 1 tbsp cold-pressed oil (sunflower, grapeseed)

• 1.5–2 L filtered water

• 1/2 tsp salt (or to taste)

• 2–3 black peppercorns

• Optional: 1/2 tsp turmeric or sweet paprika (for golden color)

🍲 Instructions:

1. Heat the oil in a large pot, add all root vegetables, and sauté lightly for 5 minutes.

2. Pour in the water, add salt, peppercorns, and a whole onion.

3. Simmer on low heat for 40–45 minutes until all vegetables are tender and the broth is flavorful.

4. Remove the onion and peppercorns.

5. Taste and adjust salt. You can blend a bit of the broth with vegetables if you want a slightly thicker texture.

🌱 Serving tip:

Traditionally served with gluten-free vermicelli or millet noodles. Top with chopped parsley for freshness.

🥣 Golden Lentil & Carrot Comfort Soup

A vibrant, earthy soup filled with plant-based protein and fiber, powered by lentils, bright carrots, and grounding spices.

🌱 Ingredients:

• 1 cup dry brown lentils (washed and rinsed)

• 2–3 carrots, sliced

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 tbsp cold-pressed oil (olive or sunflower)

• 1 tsp smoked paprika

• 1/2 tsp turmeric (for golden color)

• 1/4 tsp ground cumin (optional)

• 1.5–2 L filtered water or light veggie broth

• Salt to taste

• Handful of chopped fresh parsley (for garnish)

🍲 Instructions:

1. In a pot, heat the oil and sauté the onion until translucent. Add garlic, carrots, and spices. Cook for another 2–3 minutes.

2. Add lentils and water. Bring to a boil, then reduce to a simmer for 35–40 minutes, or until lentils are tender.

3. Season with salt. If desired, blend part of the soup for a creamy texture while keeping some lentils whole.

4. Garnish generously with fresh parsley.

🌟 Optional toppings:

• A squeeze of lemon for brightness

• A spoonful of coconut yogurt or vegan sour cream for creaminess

🥔Rustic Potato & Smoked Tofu Soup

A comforting and flavorful vegan soup with chunky potatoes, lightly spiced broth, and aromatic smoked tofu for a satisfying, gluten-free dish.

🌱 Ingredients:

• 3–4 medium yellow potatoes, peeled and diced

• 150–200 g smoked tofu, cut into cubes

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 tbsp cold-pressed oil (grapeseed or olive)

• 1 tsp smoked paprika (more to taste)

• 1/2 tsp sweet paprika

• 1 tsp dried oregano or marjoram

• 1/4 tsp ground black pepper

• 1.5–2 L water or clear vegetable broth

• Salt to taste

• Optional: a splash of soy sauce or tamari for umami

• Fresh parsley or green onion for garnish

🍲 Instructions:

1. In a large pot, heat oil and sauté onions until soft. Add garlic and paprika; stir gently for 30 seconds to release flavor.

2. Add diced potatoes and tofu cubes. Stir to coat in spices.

3. Pour in water or broth and bring to a boil. Reduce heat and simmer for 25–30 minutes, or until potatoes are soft.

4. Add salt and an optional splash of tamari. Adjust spices to taste.

5. Serve hot with fresh herbs on top.

💡 Optional additions:

• Add a pinch of chili flakes for a spicy version

• A few teaspoons of nutritional yeast for a cheesy depth

🥕 Sweet Potato & Carrot Soup – Garlic-Herb Broth with Gluten-Free Dumplings 

A naturally sweet, silky, and warming soup rich in beta-carotene and gentle on the gut,  ideal for sugar-free, gluten-free, plant-based wellness menus.

🌱 Ingredients:

• 2 medium sweet potatoes, peeled and chopped

• 2 medium carrots, peeled and sliced

• 1 small onion, chopped

• 2 cloves garlic, crushed

• 1 tsp turmeric powder

• 1/2 tsp ginger powder or 1 tsp fresh grated ginger

• 1 tbsp cold-pressed oil (olive, grapeseed, or coconut)

• 1/2 tsp sea salt (or to taste)

• 1/4 tsp white or black pepper

• 1.2–1.5 L filtered water or clear vegetable broth

• Optional: 2 tbsp coconut cream or almond milk for extra creaminess

• Optional garnish: pumpkin seeds, parsley, chili oil

🍲 Instructions:

1. In a pot, heat the oil and sauté onions until translucent. Add garlic, turmeric, and ginger, stirring for 1 minute.

2. Add sweet potatoes and carrots. Stir to coat with spices.

3. Pour in water or broth. Bring to a boil, then simmer for 20–25 minutes until veggies are tender.

4. Blend the soup using an immersion blender or regular blender until creamy.

5. Stir in coconut cream (if using), adjust seasoning, and reheat gently if needed.

6. Serve warm with a garnish of your choice.

   + Gluten-Free Corn Grit Dumplings (Gomboți fără gluten)

   Soft, fluffy, and full of flavor – no gluten, no compromise!

   Ingredients:

   • 100 g fine gluten-free corn grits (or instant polenta, very fine grind)

   • 250 ml unsweetened plant milk (soy or almond preferred for creaminess)

   • 1 tbsp nutritional yeast (optional, adds depth)

   • ½ tsp salt

   • A pinch of turmeric (optional, for golden color)

   • 1 tbsp olive oil or vegan butter

   • 1 tbsp finely chopped parsley or chives (optional)

   • ½ tsp garlic powder or 1 clove roasted garlic, mashed (optional but delicious)

   👩‍🍳 Instructions:

   1. Heat plant milk in a small pot with salt, garlic, oil, and turmeric until just about to boil.

   2. Slowly whisk in the corn grits, stirring constantly to avoid clumping.

   3. Lower the heat and cook for 2–3 minutes until it thickens like a soft porridge.

   4. Turn off the heat, stir in herbs and nutritional yeast.

   5. Let the mixture cool for 10 minutes – it will firm up.

   6. Shape into small dumplings or quenelles using two spoons (or wet hands).

   7. Gently drop into simmering soup or salted water (not boiling!) and cook for 5–6 minutes, or until they float and are firm.

   💡 Serving Tips:

   • Add directly to your garlic-herb vegetable broth.

   • These dumplings soak up flavor and stay soft, not mushy.

   • Best when served fresh, but they hold up for 24 hours in soup.

🥣Yellow Beans Summer Soup

Ingredients:

• 300g yellow summer beans (fresh or frozen)

• 2 medium carrots, sliced

• 1 red bell pepper, chopped

• 2 medium tomatoes, peeled and chopped (or 200ml tomato pulp)

• 1 small onion, finely chopped

• 1–2 cloves garlic, minced

• 1 tsp turmeric powder

• 2 tbsp grapeseed oil (or any neutral oil)

• Salt and pepper to taste

• Fresh dill or parsley to garnish

• 1.2L filtered water or vegetable broth

Instructions:

1. In a soup pot, heat grapeseed oil over medium heat. Add chopped onion and garlic, sauté for 2–3 minutes until soft.

2. Add the carrots and red pepper, stir, and let them cook for 5 more minutes.

3. Add the chopped tomatoes or tomato pulp, turmeric, and yellow beans. Stir well.

4. Pour in water or vegetable broth. Bring to a boil, then reduce heat and simmer for about 25–30 minutes until beans and veggies are tender.

5. Season with salt and pepper to taste.

6. Garnish with fresh chopped dill or parsley before serving.

Serving Suggestions:
Delicious on its own or with a slice of gluten-free seed bread.

🥣 Vegan Lentil & Sauerkraut Soup with Tofu and Soy Cream

Ingredients (4–5 servings):

• 1 cup brown or green lentils (washed and soaked if needed)

• 1 medium onion, finely chopped

• 1–2 carrots, diced

• 2 tbsp grapeseed oil (or any neutral oil)

• 1–2 cups fermented sauerkraut, rinsed slightly if too salty

• 150–200g firm tofu, cubed

• 1 tsp smoked paprika

• 1 tsp cumin (optional)

• Salt and pepper to taste

• 3–4 cups water or vegetable broth

• 100 ml soy cream (or any vegan cooking cream)

• Fresh dill or parsley for garnish

Instructions:

1. In a large pot, heat grapeseed oil and sauté onion until translucent.

2. Add carrots and sauté for a few more minutes.

3. Stir in paprika and cumin, then add lentils and cover with water or broth.

4. Simmer for 20–25 minutes, until lentils are almost soft.

5. Add sauerkraut and tofu cubes, and continue cooking for another 10–15 minutes.

6. Stir in soy cream and season with salt and pepper.

7. Garnish with fresh herbs before serving.

Serving tip:
Enjoy with gluten-free toast or just as it is – hearty and probiotic-rich!

🧡 Final Note

Our soups are more than just meals — they’re moments of nourishment, connection, and seasonal balance. Whether you’re looking to wind down after a busy day, recover from stress or activity, or simply embrace a lighter, plant-based way of living, these bowls bring comfort and clarity from the inside out.

Perfect for solo nourishment or family meals, each recipe is crafted to warm your body, support your digestion, and gently fuel your vitality — no matter the season.

From our kitchen to your soul — stay warm, stay well, stay whole.