30 Sensational Oil-Free Soups, Stews, and Chilis

Whether the weather inspires a warm, cozy dish or you are simply in the mood for a delicious way to consume a hefty dose of nutrition, nothing beats a soup, stew, or chili. Typically based on two of nature’s healthiest food groups–vegetables and legumes–there is no limit to the delectable combinations you can create…all while taking in disease-fighting phytonutrients, fibers, minerals, and vitamins. As an added bonus, research shows that eating soup before a meal leads to fewer calories consumed overall. Plus, many water-soluble or heat-sensitive nutrients that may have leached out during the cooking process can be retained when you enjoy everything made in the pot. Perhaps best of all, soups are super easy to throw together and enjoy on a whim.

*Tip: You can make any soup recipe oil-free by sautéing the mirepoix or onions in vegetable broth, water, vinegar, plant milk, wine, beer, juice, or coconut water. This will add flavor and can save tons of calories. These are my five top reasons to consider minimizing or avoiding oils and an article by Cathy Fisher from Straight-Up Food on how to cook without oil.

Here are 30 satisfying, simple, and sensational soups, stews, and chilis for you to savor: 

1. Creamy Broccoli Soup by Jazzy Vegetarian

2. Wild Leek & Potato Soup by A Dash of Compassion

3. Greek Lentil Soup “Fakes” by Veggies Don’t Bite

4. Broccoli-Potato White Bean Soup by Healthy Happy Life

5. Quick Vegan Pho by It Doesn’t Taste Like Chicken

6. Easy Vegan Carrot Soup by Contentedness Cooking

7. African Peanut Lentil Stew (*Omit Oil*) by Vegan Richa

8. Tomato, Artichoke, and White Bean Stew by Handful of Raspberries

9. Best Butternut Bisque by Jazzy Vegetarian

10. Mexican Bean Soup with Chipotle Avocado Cream by Dreena Burton

11. Congee (Chinese Rice Porridge) (*Omit Oil*) by It Doesn’t Taste Like Chicken

12. Hot & Spicy Vegan Chili with Lenti-Walnut Meat by A Dash of Compassion

13. 30-Minute One-Pot Mexican Chili by The Vegan 8

14. Black-Eyed Pea Lentil Soup with Spinach (*Omit Oil*) by Vegan Richa

15. Smashing Squash Soup by Dreena Burton

16. Chickpea Noodle Soup by Plant Eaters Manifesto

17. Detox Broccoli Soup by Contentedness Cooking

18. Spicy Beanless Garden Vegan Chili by Veggie Inspired

19. Chickpea Pumpkin Coconut Curry (*Omit Oil*) by Emilie Eats

20. Vegan Cauliflower Soup by Win-Win Food

21. Lazy Day Vegan Tomato Bisque by The Vegan 8

22. Quick Red Lentil Curry Soup by Jazzy Vegetarian

23. Minestrone Soup by My Plant-Based Family

24. Lentil Rice Soup by Veggie Inspired

25. Pureed Spicy Sweet Potato and Peanut Stew by Dreena Burton

26. Spicy Garlic Dal by Vegan Richa

27. Miso Udon Soup by Earth Powered Family

28. Artichoke and Shiitake Mushroom Split Pea Soup by Strength & Sunshine

29. Velvety Green Vegetable Soup by Veggie Inspired

30. 10-Minute Thai Peanut Butter Pumpkin Soup by It Doesn’t Taste Like Chicken