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Vegan Lasagna Soup
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Creamy Vegan Vegetable Lasagna Soup

This insanely delicious vegan lasagna soup recipe is packed with vegetables, beans, tender lasagna noodles, and a delicious sunflower cream broth! It's ready to eat in 1 hour and it's gluten-free and oil-free.
Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 8 servings
Calories 366kcal

Equipment

  • Medium Saucepan
  • Blender
  • 6-Quart Dutch Oven or Large Soup Pot
  • Medium Pot

Ingredients

Sunflower Cream

  • 1 ½ cups raw sunflower seeds
  • 2 cups water

Lasagna Soup

  • ¼ cup vegetable broth (to saute)
  • 1 medium yellow onion diced
  • 4 medium garlic cloves minced
  • 1 tbsp Italian seasonings
  • ¼ tsp chili pepper flakes (add more to taste)
  • 1 tsp salt
  • ½ tsp black pepper
  • 3 cups zucchini chopped (1 large or 2 medium)
  • ½ lb cremini mushrooms sliced
  • 14 oz can artichoke hearts (in water) drained & chopped
  • 3 medium sun-dried tomatoes diced
  • 14 oz can great northern beans rinsed & drained
  • 4 cups vegetable broth
  • 10 oz bag frozen spinach
  • 2 tbsp fresh lemon juice
  • 9 oz package gluten-free lasagna noodles (I used brown rice noodles)
  • 1 tbsp chives sliced

Instructions

Sunflower Cream

  • First, put the sunflower seeds in a medium saucepan and cover them by 1-inch with water. Boil for 10 minutes and then drain any excess water.
  • Combine the boiled sunflower seeds and 2 cups of fresh water in a blender cup and blend until smooth and creamy. Set aside for later.

Lasagna Soup

  • In a large dutch oven, saute the diced onion in ¼ cup of vegetable broth until soft and translucent. Add the minced garlic, 1 tbsp Italian seasonings, ¼ tsp chili pepper flakes, 1 tsp salt, and ½ tsp black pepper. Stir to combine and let it cook for 2 minutes to toast the spices.
  • Add the zucchini, mushrooms, artichoke hearts, sun-dried tomatoes to the pot. Cook for 15 minutes, stirring occasionally.
  • Add the beans, vegetable broth, and sunflower cream. Stir to combine, bring it to a low simmer, cover with the lid, reduce the heat to medium, and let it cook for 20 minutes.
  • Lastly, add the frozen spinach and stir in 2 tbsp lemon juice. Cook for 2-3 minutes to defrost and warm the spinach. Taste and add more salt or seasonings if necessary. I added a little bit more chili pepper flakes.
  • While the soup is cooking, boil water in a medium-sized pot. Break up the lasagna noodles into bite-sized pieces and cook them in the boiling water according to package instructions. Drain the water.
  • Serve the soup in a bowl and top it with a serving of cooked noodles. Garnish with a sprinkle of red pepper flakes and chives.

Notes

  • It's important to boil the sunflower seeds before blending them to soften them and make them easier to digest.
  • After you drain the canned artichokes, gently squeeze each artichoke over the sink to get rid of any excess brine that's hiding in the layers. 
  • Cook the noodles in a separate pot so they don't absorb all of the broth in the soup. 
  • Chili pepper flakes add flavor and a little heat, start with ¼ tsp and add more to taste. I like to add a little bit more at the end for extra zing.
  • Store the leftover soup separately from the cooked noodles in airtight containers in the fridge for 4-5 days or you can freeze it for a future meal.

Nutrition

Calories: 366kcal | Carbohydrates: 54g | Protein: 15g | Fat: 14g | Saturated Fat: 1g | Sodium: 1320mg | Potassium: 771mg | Fiber: 10g | Sugar: 6g | Vitamin A: 4579IU | Vitamin C: 15mg | Calcium: 126mg | Iron: 4mg