Vegetable Summer Soup Recipe

This Vegetable Summer Soup is a light, creamy, and nourishing vegan dish that’s perfect for warm-weather meals. It combines a vibrant medley of seasonal vegetables—such as golden potatoes and green beans—with a garlic-infused broth for deep flavor. Instead of dairy, it uses a silky cashew sour cream to create a rich and satisfying texture. Enjoy it hot or chilled, served with fresh herbs and crusty bread, for a wholesome summer meal.

Ingredients

Serves approximately 6

For the Soup:

• 11 garlic cloves, thinly sliced

• 1 yellow onion, diced

• 1 carrot, peeled and grated or sliced

• 1.5 lb golden potatoes, diced

• 1.5 lb green beans (or substitute: zucchini, broccoli, cauliflower, peas, or asparagus)

• 2 bay leaves

• 10 sprigs fresh thyme

• 1 teaspoon sweet paprika

• 6 cups water or low-sodium vegetable broth

• ½ bunch fresh dill, roughly chopped

• Salt and black pepper, to taste

• Olive oil, for sautéing

For the Cashew Sour Cream:

• 1 cup raw cashews (soaked in hot water for 20 minutes)

• ⅓ cup fresh lemon juice

• ½ cup water (plus more if needed)

Directions

1. Sauté the garlic:
   In a heavy-bottomed soup pot, heat a drizzle of olive oil over medium heat. Add the garlic slices and sauté until soft and just golden. Remove the garlic and set it aside.

2. Cook the base vegetables:
   In the same pot, add diced onion and grated carrot. Sprinkle with a pinch of salt and cook until the onion is translucent.

3. Add potatoes and seasonings:
   Stir in the diced potatoes, bay leaves, thyme sprigs, paprika, and the reserved garlic. Pour in the water or vegetable broth and bring to a gentle boil. Season with salt.

4. Add green beans and simmer:
   After 5 minutes of boiling, add the green beans (or chosen summer vegetables). Lower the heat slightly, partially cover, and simmer for about 10 minutes, until all vegetables are tender.

5. Make the cashew sour cream:
   Blend the soaked cashews with lemon juice and ½ cup water until smooth and creamy. Add more water as needed for a silky texture.

6. Finish the soup:
   Turn off the heat and stir in half of the cashew sour cream and half of the chopped dill. Adjust seasoning with additional salt, pepper, or sour cream if desired.

7. Serve:
   Ladle into bowls. Garnish with remaining dill and a swirl of the cashew sour cream. Serve hot or chilled.

Nutrients (Estimated per Serving)

• Calories: 200–250 kcal

• Protein: 5–7 g

• Fat: 8–12 g (mainly from cashews and olive oil)

• Carbohydrates: 25–30 g

• Fiber: 4–6 g

• Sugar: 3–5 g (from vegetables)

• Vitamins: High in Vitamin C, Vitamin A, and potassium

• Other Nutrients: Good source of plant-based iron, healthy fats, and antioxidants

A Soup for the Seasons

While soups are often associated with chilly months, summer soups have their own charm. They rely on fresh, hydrating vegetables, bright herbs, and lighter broths that rejuvenate the body without weighing it down. The Vegetable Summer Soup exemplifies this balance perfectly.

At its core, this dish is flexible. It starts with a hearty base of golden potatoes and green beans—both peak-season ingredients during the summer months in many regions. However, it welcomes substitutions based on what’s local and fresh: zucchini, asparagus, cauliflower, broccoli, or sweet peas. This adaptability makes it a recipe that encourages seasonal mindfulness and kitchen creativity.

Another defining feature is its versatile serving temperature. Unlike most soups that demand heat, this one can be served warm, room temperature, or even chilled, offering cool relief on the hottest days while retaining its depth of flavor.

The Power of Plant-Based Creaminess

One of the standout components of this soup is its luscious, velvety finish—achieved not through heavy cream or butter, but with a homemade cashew sour cream. Blending soaked cashews with lemon juice and water produces a smooth, tangy cream that mimics dairy’s richness without any cholesterol or lactose.

Cashews are a favorite in vegan and dairy-free cooking for good reason. They’re rich in heart-healthy fats, naturally creamy when blended, and neutral enough in flavor to adapt to sweet or savory dishes. In this soup, they do double duty: enhancing texture and offering a nutritional boost that makes the dish more satisfying.

For anyone navigating food sensitivities, the cashew sour cream is a revelation—it delivers indulgence without discomfort and demonstrates how a simple nut can transform an entire recipe.

Aromatics and Herbs: Flavor Without Fuss

Another hallmark of the Vegetable Summer Soup is its use of aromatics and herbs to build flavor in a simple, clean way. Garlic, gently sautéed until golden, creates a sweet, mellow base that doesn’t overpower. Onions and carrots follow, offering savory and slightly sweet notes that balance the earthiness of the potatoes.

Fresh thyme sprigs and bay leaves are simmered with the vegetables, infusing the broth with herbal complexity. And finally, dill—a classic summer herb—is stirred in just before serving, lending a grassy brightness and a subtle citrus-like lift.

This herbaceous character is what gives the soup its elegance. There’s no need for cream-laden sauces or overly complex spices. The balance comes from letting each ingredient speak for itself, guided by careful layering and timing.

Light, Yet Filling: A Nutritional Profile to Feel Good About

What makes this soup particularly appealing—especially for wellness-focused eaters—is its nutritional profile. It’s low in calories but rich in nutrients, making it a smart option for those who want to eat lighter without sacrificing fullness or flavor.

With only about 200–250 calories per serving, this soup provides:

• 5–7 grams of plant-based protein

• 8–12 grams of healthy fats from cashews and olive oil

• 25–30 grams of complex carbohydrates, mainly from vegetables

• A generous dose of dietary fiber (4–6 grams per serving), which aids digestion

• Natural sugars from carrots and other vegetables—no added sweeteners

• A high content of Vitamin C, Vitamin A, potassium, and iron

It also serves as an excellent antioxidant-rich meal thanks to its rainbow of vegetables, supporting immunity and overall cellular health. And for those following a vegan, gluten-free, or dairy-free diet, this soup checks all the boxes.

Customizations to Suit Your Table

One of the joys of cooking this soup is how customizable it is. Whether you’re cooking for a crowd, prepping for the week ahead, or just making a quick weeknight dinner, it adapts beautifully.

Here are some ways to make it your own:

• Add legumes like chickpeas or white beans for more protein and fiber.

• Substitute zucchini or asparagus for the green beans for a slightly different flavor profile.

• Use purple potatoes or rainbow carrots to add color and nutrients.

• Stir in a spoonful of pesto just before serving for a fresh basil twist.

• Garnish with a swirl of vegan yogurt or coconut cream if cashews aren’t available.

• Add a bit of lemon zest or crushed red pepper to brighten or spice things up.

It also pairs well with many sides—think sourdough bread, a light tomato-cucumber salad, or a scoop of quinoa for a grain boost.

Make-Ahead Friendly & Meal Prep Approved

Another huge bonus: this soup stores and reheats beautifully. It can be made in advance and kept in the fridge for up to 4 days or frozen for a month. When stored properly, the flavors even improve over time, as the herbs and garlic continue to infuse the broth.

For meal prep enthusiasts or busy parents, this is a go-to recipe. You can easily double the batch and portion it out into mason jars or airtight containers. And since it’s equally delicious cold, it can even be packed as a healthy lunch on the go.

Conclusion

The Vegetable Summer Soup is more than just a meal—it’s a seasonal ritual, a canvas for creativity, and a gentle reminder that the simplest ingredients often yield the most soul-satisfying results.

By blending fresh vegetables with thoughtfully chosen herbs and plant-based creaminess, this dish offers all the comfort of a homemade soup with the lightness and brightness of summer. It meets a wide range of dietary needs, showcases the versatility of seasonal produce, and can be tailored endlessly to suit your preferences or pantry.

Whether you’re a seasoned home cook or a curious beginner, this recipe will quickly earn a spot in your rotation. It nourishes the body, pleases the palate, and brings a sense of grounding during the often-busy summer season.

So, gather your vegetables, soak your cashews, and let this soup be a flavorful, nourishing part of your table—served warm for comfort, or chilled for a refreshing escape from the heat.