10-Spice Vegetable Soup (Freezer Friendly, Vegan, Gluten-Free)

by Angela (Oh She Glows) on October 2, 2014


Freezer-friendly meals! Just hearing those three words makes me feel all warm and fuzzy inside. This is one of the soup recipes that I made and froze before our baby arrived. I absolutely adore soup this time of the year, even better when it’s already made for me. It’s versatile, soul-soothing, filling, and healthy. Plus, it’s easy to make it into a complete meal without much fuss. I like to serve it with some toast/bread and/or salad for a lightening fast meal. I can’t tell you how comforting it was to have this soup waiting for us when we got home from the hospital.

By the way, thank you all for your tips on freezing meals. I picked up a few good ones (seriously, read the post + comments if you haven’t!), including labeling all the containers. I now add a piece of painter’s tape (because it’s easy to remove) onto each container and I write the name of the meal and the date that I froze it. This way I won’t ever have to wonder what the heck is hiding in the container and when it was made. Why haven’t I done this before?


Before I get to this soup recipe that I’m sharing from The Oh She Glows Cookbook, let me tell you about another revelation I had when I was making all of this soup in bulk several weeks ago. I finally taught myself how to substitute fresh tomatoes for canned diced tomatoes in my soup recipes. I try to avoid buying a lot of canned tomato products since acidic foods often leach chemicals from the lining of cans, so I figured it was time to finally bite the bullet and experiment with making my own using fresh, in-season tomatoes. I’m happy to report that this method worked well as a substitute in two of the soup recipes I tried so far. The only thing I found was that I needed to add more salt to make up for the salt that would’ve been in the canned product. Also, I only recommend using in-season, über tasty tomatoes for best results.

How I substitute fresh tomatoes for canned diced tomatoes:

1. I use about 1.8 pounds of fresh tomatoes to replace one 28-ounce can. Many sources online suggest 2 pounds, so I wouldn’t go much more than that or you are probably adding too many.

2. Using a paring knife, create an “X” slit in the bottom of each tomato. This will make the skin easier to peel off after blanching.

3. Bring a large pot of water to a boil. Carefully drop the tomatoes into the boiling water with a ladle. Reduce heat to medium-high and turn the timer on for about 1 minute. When you see the skins start to peel away from the tomato, remove and plunge directly into a bowl of cold ice water.

4. Once cool to touch, remove tomatoes from water and peel off the skin. Core and dice tomatoes. Reserve the juice and be sure to add all the juices into the pot along with the tomatoes (unless of course the recipe calls for drained canned tomatoes).

You now have an easy, fresh substitute for canned diced tomatoes! Yippee.


When I don’t have fresh, in-season tomatoes on hand, my go-to brand for BPA-free canned tomatoes is Ontario Natural Food Co-op – they are organic, sourced from Ontario, and use BPA-free cans. Another alternative is buying them in glass containers.

Now onto this creamy, spicy, vegetable-packed soup!


4.8 from 158 reviews

10-Spice Vegetable Soup

Vegan, gluten-free, grain-free, refined sugar-free, soy-free


This is the ultimate bowl of comfort food, made with a decadent creamy broth and loaded with an array of health-boosting spices and vegetables. Be sure to soak the cashews in water the night before (or see my 30 to 60 minute quick-soak method) so they are ready when you plan to make the soup. Recipe is lightly adapted from The Oh She Glows Cookbook (page 237).

10-12 cups
Soak time
2-8 hours (for cashews)
Prep time
Cook time


For the soup:
  • 3/4 cup raw cashews, soaked
  • 6 cups vegetable broth, divided
  • 1 tablespoon extra-virgin olive oil
  • 3 large cloves garlic, minced
  • 2 cups diced sweet onion (about 1 medium)
  • 1 heaping cup peeled and chopped carrots (about 3 medium)
  • 1 red bell pepper or 1 cup jarred roasted red pepper, chopped
  • 1 1/2 cups peeled and chopped sweet potato, regular potato, or butternut squash
  • 1 heaping cup chopped celery (about 2 stalks)
  • 1 (28-ounce/796-millilitre) can diced tomatoes, with their juices
  • 1 to 2 tablespoons Homemade 10-Spice Mix, to taste
  • Fine-grain sea salt and freshly ground black pepper, to taste
  • 2 to 3 cups baby spinach or destemmed torn kale leaves
  • 1 (15-ounce) can chickpeas or other beans, drained and rinsed
Homemade 10-Spice Mix (makes 1/2 cup):
  • 2 tablespoons smoked paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon dried oregano
  • 1 tablespoon onion powder
  • 1 tablespoon dried basil
  • 2 teaspoons dried thyme
  • 1 1/2 teaspoons freshly ground black pepper
  • 1 1/2 teaspoons fine grain sea salt
  • 1 teaspoon white pepper (optional)
  • 1 teaspoon cayenne pepper


  1. Place cashews in a bowl and add enough water to cover. Soak the cashews overnight, or for 8 hours. For a quick-soak method, soak the cashews in boiled water for 30 to 60 minutes. Drain and rinse the cashews.
  2. In a blender, combine the soaked and drained cashews with 1 cup of vegetable broth and blend on the highest speed until smooth. Set aside.
  3. In a large pot, heat the oil over medium heat. Add the garlic and onion and sauté for 3 to 5 minutes, or until the onion is translucent. Season generously with Herbamare or sea salt.
  4. Add the carrots, bell pepper, potato, celery, and diced tomatoes with their juices, the remaining 5 cups broth, and 1 to 2 tablespoons 10-Spice Mix (to taste). Stir well to combine . Bring the mixture to a boil and then reduce the heat to medium-low. Season with salt and black pepper.
  5. Simmer the soup uncovered for at least 20 minutes, stirring occasionally, until the vegetables are tender. Season with salt and black pepper. During the last 5 minutes of cooking, stir in the cashew cream, spinach (or kale), and drained beans. Add more 10-Spice Mix, to taste.
  6. To freeze, ladle the soup into containers (leaving 1 inch for expansion), cool completely, secure lid, and place in the freezer for up to 6 weeks.

Nutrition Information

Serving Size 1 cup (250 mL) | Calories 170 calories | Total Fat 6 grams
Saturated Fat 1 grams | Sodium 160 milligrams | Total Carbohydrates 23 grams
Fiber 6 grams | Sugar 7 grams | Protein 5 grams

Nutritional info uses 1 tablespoon of 10-Spice Mix.
* Nutrition data is approximate and is for informational purposes only.


  • If you don’t wish to make the 10-Spice Mix, feel free to use your favorite store-bought Cajun or Creole seasoning mix and add to taste.
  • You will have leftover spice blend. Store it in a container and keep it handy anytime you want to spice up a dish! It's great in pasta sauces, soup, as a tofu seasoning, in a stir-fry, and more.
  • When thawed, this soup's broth looks a bit grainy, but rest assured when it's heated up again it will return to its former smoothness. Regardless, it'll taste just as good!


The Oh She Glows Cookbook now sold in Australia!

I’m thrilled to announce that The Oh She Glows Cookbook is now officially published in Australia by Penguin Books Australia!

You can find the cookbook at the following retailers:

Book World



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{ 56 comments… read them below or add one }

Page 7 of 7« First...«34567
J W September 8, 2017 at 7:12 pm
Recipe Rating:

A very standard veg soup. Not a fan of the grainy-ness of it but adding nuts to soup is not something I’d usually do so that part is interesting. I wasn’t wowed, I’ve had similar combos with squash, tomatoes and chickpeas before that had much more flavour. And it makes a lot. My hubby will often eat seconds of the soup I make and he didn’t this time. Also I now have a partial squash left I’m going to have to use somehow.


Sally September 29, 2017 at 6:58 am

Wonderful recipe. Did you know you can blend raw, whole tomatoes, including skins and seeds, into a puree? No need to blanch and peel. So easy! Then cook down as normal, until finished frothing, before freezing in quarts?


Angela (Oh She Glows) September 30, 2017 at 6:03 am

Love that idea Sally!


Betsy Brycki October 2, 2017 at 9:30 am
Recipe Rating:

This soup has been my go-to vegetable soup since the first time I made it. I made some for Love Feast at church yesterday and everyone loved it! I gave out your website address to everyone who asked for the recipe. Thank you for sharing so many of your healthy and delicious recipes.


Angela (Oh She Glows) October 3, 2017 at 9:25 am

Thank you Betsy! So happy to hear this :)


Sarah October 2, 2017 at 5:34 pm

This soup is super good! I blended it all up and it kind of tasted like potato cheese soup with smoky flavor from the smoked paprika.


Jenny Watrous October 3, 2017 at 1:23 pm
Recipe Rating:

This is one of my all time FAVORITE soups to make! It is so delicious and its even better the second day. Very easy to make!


Angela (Oh She Glows) October 5, 2017 at 11:55 am

Hey Jenny, Oh I’m so happy to hear that you love it so much! I agree it’s even better the next day…it just gets better and better. Enjoy!


Kristen Hartsfield October 13, 2017 at 9:28 am
Recipe Rating:

This is my all-time favorite soup…and I LOVE soup. ;) My husband usually doesn’t like going meatless for dinner, but he devoured this and never asked to add a thing to it. It’s so flavorful and nourishing. I love using the 10-spice blend when a dish needs a little extra kick. Thank you, Angela, for such a wonderful recipe. <3


Angela (Oh She Glows) October 13, 2017 at 10:54 am

Hi Kristen, Oh that’s wonderful to hear you love it so much! Thanks for the review :)


Kaitlin October 17, 2017 at 1:13 pm
Recipe Rating:

Made this soup yesterday for me and my boyfriend – I am a vegetarian (trying to go vegan, just having a hard time giving up cheese!) and he is a true carnivore. We both absolutely LOVED it – so full of flavor, spice, and the perfect healthy / filling fall dinner. Made a large batch, he has already asked if we can have more tonight, and I’m freezing the rest so that I can enjoy again in a few weeks. Will definitely make again!


Angela (Oh She Glows) October 17, 2017 at 7:02 pm

I love hearing that you both love it so much!! It’s always a good sign when the bf is asking for more. Thanks for your review!


Lyndsay November 2, 2017 at 9:46 pm
Recipe Rating:

Wow, another complete and total win. I second what everyone said here. I omitted the peppers, and the flavor didn’t suffer one bit. It took just over an hour for me to make. I absolutely love this soup and am looking forward to my sweetie trying it tomorrow.
Thank you thank you!


Angela (Oh She Glows) November 3, 2017 at 7:34 am

So happy to hear this Lyndsay! :)


Tere Denison November 12, 2017 at 4:09 pm

I absolutely LOVE this soup. This will be my 4th time making it but I want to double the recipe to have over the holiday. Should I double everything or adjust some ingredients slightly?


Angela (Oh She Glows) November 13, 2017 at 7:38 am

Hey Tere, I’m so glad to hear you love this soup so much! I don’t think I’ve doubled it before, but if I was going to try I would assume that everything would be doubled up…the only things I would wait to add to taste would be the salt (often you don’t need a full doubling of it, but it depends on the recipe), and the spice mix (add it gradually to taste and you’ll be fine. If you try anything out I’d love to hear how it goes!


Danielle December 27, 2017 at 9:41 pm

Made this recipe tonight and it won’t be the last time making it. It was very yummy. At first I was undecided whether or not I liked the flavour of the smoked paprika – it was a bit overpowering – but I got used to it and it wasn’t so pronounced as we continued eating. A really yummy dish. Loved how much vegetables were in it!


Danielle December 27, 2017 at 9:42 pm
Recipe Rating:

I forgot to rate it…I’d give it a 5 star rating. :)


Angela (Oh She Glows) December 28, 2017 at 7:06 am

Hey Danielle, I’m so happy you loved it! And yes, I do find the spice flavours tend to mellow a bit with time and the soup gets even better and better. Thanks for your feedback!


Sophia December 28, 2017 at 9:47 am
Recipe Rating:

Best soup recipe I have ever made in my life! And honestly, probably one of the best soups I’ve ever eaten in my life, including restaurants!


Sophia December 28, 2017 at 9:50 am

Forgot to mention, I did leave out the cashews as my bf is allergic to nuts, but was still great!


Angela (Oh She Glows) December 31, 2017 at 8:46 am

Wow Sophia, great news!!!! Thank you for the love


Stephanie McKendrick Smith January 7, 2018 at 12:54 pm

What can you sub in place of cashews? Hubby is allergic!


Angela (Oh She Glows) January 8, 2018 at 10:59 am

Hey Stephanie, You might be able to try soaked raw sunflower seeds instead of raw cashews (maybe 2/3 cup)? The flavours will change a bit though! Let me know if you try anything out.


Lisa Brisendine September 22, 2018 at 9:16 am
Recipe Rating:

Hi! I have made this substituting coconut milk in a can (solidified in the refrigerator) and it was delightful :)


Angela (Oh She Glows) September 24, 2018 at 8:03 am

Hey Lisa, thanks for sharing your swap! I’m so glad you loved the soup. :)


Maria Misiura January 17, 2018 at 9:47 pm
Recipe Rating:

I am adding directions here for an instantpot. I used dried chickpeas and soaked them 4 hours beforehand. I added 1 extra cup of water to accommodate the dried chickpeas.
Sautee onions and garlic in instant pot until onion is translucent. Add the tomatoes, carrots, bell pepper, spices, celery, and potatoes then stir to combine. Add all remaining ingredients including dried chickpeas to the instantpot. I used kale instead of spinach, as I think it holds up a bit better in the instant pot. Cook for 15 minutes on the Soup setting. If you want your kale to be super soft, you can cook it for 20. I did a quick release, but it actually takes about 3 minutes to depressurize even with the quick release.


Angela (Oh She Glows) January 18, 2018 at 3:12 pm

Hey Maria, Oh thank you so much for sharing your Instantpot success! I’ve been meaning to pick one up. Sounds awesome!


Sally Simpson January 21, 2018 at 9:00 am

Hello Angela, let me start by saying how much I love your cookbooks. I recieved 2 for Xmas and I have been using them everyday since. One of the many things I love about your delicious recipes is that someone like me can pull them off, thanks to your hardwork and creativity, they are easy. This morning I was mapping out my week’s meal plan, while I was eating your sunrise scramble, and it got me thinking that how awesome it would be if your next cook book provided a weekly meal plan for me to follow. And then how much better if it were a monthly meal plan, by the season, to ensure an optimal nutritionally balanced system. Of course I am writing to you, asking you to do all the thinking for me, but you seem to be rather good at it, and my late grandfather always said, “if you’re not the expert, hire them” I used to be a marketer for corporations, now I am a career coach at Mohawk College, but I think I will always see potential markets and I see one here for you. Besides from providing people with plant-based yummy recipes, your unique cookbooks make it easy to achieve this lifestyle. Making goals easy is what busy people need and want. Please keep up the great work. Take care, Sally Simpson


Angela (Oh She Glows) January 26, 2018 at 9:12 am

Hey Sally, Oh I love this idea and it’s one I’ve considered for sure! Thank you so much for your kind words (and that’s so fun you that you work so close by)!


Crystal January 25, 2018 at 1:47 pm
Recipe Rating:

Wow Wow Wow, best soup ever hands down! I make homemade soups every week and I don’t know why I didn’t try this sooner. Amazing!


Angela (Oh She Glows) January 26, 2018 at 8:43 am

Hey Crystal, Whohoo!! So happy you love it so much. Thanks for your review :)


lyne m friendly February 9, 2018 at 10:24 am
Recipe Rating:

I love this soup! I found this recipe about a year ago and make it about twice a month. It is so versatile. I can make it very spicy for our family or less spicy for those who do not love spicy food. I shared it with some co-workers and they love it too! Thanks so much for the amazing work you put into your site and recipes. We are paying attention and the world is getting healthier one recipe at a time thanks to you Angela! Keep up the great work!


Angela (Oh She Glows) February 10, 2018 at 8:16 am

Aww Lyne, I can’t thank you enough for your sweet words. It really means the world to me and makes what I do feel so gratifying! I agree about being able to customize the spice level..I always add a lot more to my own portion because I can’t get enough of the spice mix.


Robin Stokes February 17, 2018 at 8:09 am

Hi! I have a question about your fresh tomatoes…can you freeze batches after blanching/seeding/citing? It would make sense to pick fresh tomatoes when they are most luscious (for me in PA, that means August).

Thanks for your creative and healthy blog!

Robin Stokes


Angela (Oh She Glows) February 20, 2018 at 11:54 am

Hi Robin, Oh good question! I’m sorry I don’t know…I’ve never tried this. I’m sure that others can chime in though!


N February 25, 2018 at 5:25 pm
Recipe Rating:

This was the best vegetable soup I’ve ever had! The mix of spices was perfect.


Angela (Oh She Glows) February 25, 2018 at 9:29 pm

Thanks for trying it…so happy it was a hit!


Heidi March 10, 2018 at 11:47 am

Every recipe of your is FABULOUS! My son was sick and devoured this. It is delicious. Thank you!


Angela (Oh She Glows) March 12, 2018 at 9:22 am

Aww thank you so much Heidi! I hope your son feels better soon :)


John B March 16, 2018 at 7:27 pm

Has anyone tried this dish in an electric pressure cooker? It sounds great!


Holly March 26, 2018 at 5:51 pm

Yes! I did so last night. Sauteed the onion and garlic added everything else (cooked, frozen garbanzos) for 15 minutes on soup. Then stir in cashew cream. AMAZING.


Holly March 26, 2018 at 5:50 pm
Recipe Rating:

I made this in my instant pot last night and my husband and I were actually speechless at how good it was. I have sent the recipe to all my veggie friends and already plan to make it next week. Thank you so much!


Angela (Oh She Glows) March 26, 2018 at 7:55 pm

Hey Holly, Thank you so much! I love that you made it in the instant pot.


John B March 27, 2018 at 4:00 pm

Has anyone tried making this soup with beef or hamburger? I live with a diehard beef eater..ugh!


Martha Watt April 1, 2018 at 10:08 am

(the recipe is on page 137) m


Kirsten April 22, 2018 at 10:36 pm
Recipe Rating:

Thanks for this outstanding recipe, Angela. The 10 spice mixture is a killer! Marked the soup in my edition of your book. It’s a keeper!


Angela (Oh She Glows) April 23, 2018 at 6:46 am

Aww thank you so much Kirsten! :)


Julie April 28, 2018 at 5:22 pm

I’ve just recently started making my own tomato based from fresh tomatoes too! It’s so much tastier! I can’t wait to try this recipe! Looks amazing 😊
Thanks for Sharing


Ruth Prokesch September 1, 2018 at 6:01 pm

Hi Angela, Thank you so much for creating this soup recipe. I made it today because I needed to batch cook for workday lunches. The 10-Spice Mix is great! I made it 11-Spice by adding 1 teaspoon ground Turmeric (which benefits from the ground black pepper in the mix). Thanks for this mix. I’m always too cautious about adding spices, and don’t know what’s good with what, so this makes it easy and delicious!
I also keep one- or two-cup packages of Kale (which I’ve cut into ribbons) in my freezer for soups or quinoa salads. So that made it super easy to just dump a package in the hot soup and give it a stir. This is my new favourite (spelling? – I’m Canadian too!) veggie soup recipe! I’m trying to eat a more whole food plant based diet (since December 2017) and this fits the bill. I just had two bowls for dinner! I’m going to freeze it in single serving containers, and I know I will be making it a lot going forward. Love it!


Angela (Oh She Glows) September 5, 2018 at 6:57 am

Hey Ruth,
Oh these are my favourite kind of comments…loaded with your own tricks! I love your turmeric addition to the spice mix..I can’t believe I haven’t tried that yet! And that’s also such a great idea about keeping pre-cut greens in the freezer for quick soup/stew/meal add-ins. I often find myself out of fresh greens so I usually throw in some frozen store-bought bagged greens, but they’re never as good as fresh. Good luck with all of your plant-based goals!


Lisa Brisendine September 22, 2018 at 9:18 am
Recipe Rating:

Hi! I have made this substituting coconut milk in a can (solidified in the refrigerator) and it was delightful :)


Hannah December 19, 2018 at 8:33 am

Wow! Wow! Wow! This was amazing. I will be making it on repeat for sure. :)


Angela (Oh She Glows) December 19, 2018 at 5:39 pm

Whohoo so happy to hear that!


Rachel January 8, 2019 at 12:08 pm

Congratulations on your new baby. Even though mother’s to be freeze food for weeks in advance, in Israel a new mother and even one with several children will find a home cooked meal waiting for them from the neighbors when they come home. It is our biggest good deeds project in our community. Hoping to try your recipe soon.


Angela (Oh She Glows) January 10, 2019 at 12:38 pm

Aww, I love this. Nothing would be better than coming home to a lovely home cooked meal! I hope you try the soup soon and enjoy it!


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