Soup Season: How to Throw a Plant-Based Soup Swap

Days are getting cooler and nights are falling earlier here in Colorado. It’s officially Soup Season! I love to cook, as anyone who follows me on Instagram or has browsed this blog and fall is a beautiful time to break out the dutch oven. I’ve put my 5th official Plant-Based Soup Swap on the books and I am plotting my recipe as the date gets closer, which has made me reflect on the past few years of plant-based soup swaps.

Plant-Based Soup Swap

The amazing thing about hosting a soup swap is everyone walks away with six delicious, brand new soups that can be frozen and eaten all fall….and even into the winter. Anyone who works a full-time gig knows it can be tough to get a homemade, nutritious dinner on the table – and even harder to pack a lunch! Having multiple soups to choose from during a busy week or perhaps when you just don’t feel like cooking, is clutch!

I threw my first Colorado Soup Swap in November 2015 after having been introduced to the concept by a girlfriend in Philadelphia. I made a Loaded Baked Potato soup with maple seitan bacon. It was scrumptious!

For my second plant-based Soup Swap, there was a smaller crowd, so I ended up making two soups to ensure everyone walked away with a variety of soups. I made Chunky Tomato (with tomatoes from our garden) and a Spicy Thai Noodle soup. Both ended up being delightful.

My third soup swap brought eight women to my backyard, during a beautiful November day. I ended up making an Italian Wedding soup with chick pea meatballs that I left out of the soup, so people could freeze them without them getting soggy.

Last year, I hosted my largest soup swap to date, with ten people coming out with soups galore! I made a veggie dumpling soup. I got word that although I thought the dumplings were super dense, people loved them .

This year, I’m hosting my plant-based soup swap on October 27th and so far, I think it’s shaping up to be an event for the books. Now the only question is….what kind of soup should I make!? The jury’s still out on that, but I’ll be sure to share the recipes after the event.

If you’ve never heard of the concept of a plant-based soup swap, or perhaps would like to start your own tradition, here’s how to spread the word and the directions on how to throw your own plant-based soup swap.

What you need to do to participate:

Pick a plant-based soup to make (you’ll need to double the recipe) and come to the party with 6 containers full of 1 quart of your soup – we swap them, so make sure it’s in a container you can give away (dollar store has cheap containers!) The idea here is that everyone leaves with a variety of soups they can freeze!

What Does Plant-Based Soup mean?

Using veggie broth, tomato/based, or beans, create a soup that is animal & animal product free (no chicken, turkey, pork, cow, dairy, cheese, butter). It’s not hard! Earth balance has a vegan butter that is super cheap, there are nut milks & veggie broth is found everywhere! Be creative – plants are so versatile and delicious!!!

What to do at the swap:

Have everyone clearly label their soup, taping small pieces of paper to the container or writing right on it with a sharpie marker. Once the swap is under way, each soup maker will have a chance to introduce their soup, stating why they choose it, or perhaps anything special about the recipe. All those who have made a soup will get a number and the swap will go in order, number one getting their first pick, and so on. If there are more than six people, it means that not everyone will get every soup, and the really appealing soups will go first.

Thinking about throwing your own swap or perhaps have done so? Let me know how it goes! Happy soup swapping!




Plant-Based Soup Swap: 2nd Annual

Plant-based cooking seems to leave a lot of people perplexed – what is plant-based cooking? How boring is a soup with just plants in it!? What about THE MEAT!?!?!?!?!


Well, let me tell you, plants and veggies are so much more than boring! Vibrant, nutritious, scrumptious, spicy, crunchy, flavorful, bright, tasty…I could go on and on.

My girlfriend invited me to a soup swap a few years back, where people brought homemade soup, told a bit about how they made it, then exchanged them with friends. Brilliant! Last year, I put my own veggie twist on it and held my first plant-based soup swap.

Last year’s Plant-Based Soup swap was such a hit, I knew I had to have another one. This year I threw the invite out to new friends, family and I myself whipped up two delicious soups for the occasion.


This year, we had 4 beautiful ladies, 5 beautiful, home-made, plant-based soups. Below are the recipes. Enjoy!

4 Bean Veggie Chili

1 onion chopped
1 cup celery chopped
1 cup carrots chopped
Saute’ olive oil till onions are are clear

4 cans trio of kidney beans
2 LG cans roasted tomatoes
2 caned green chilies
2 cans drained black beans
1 can chick peas
2 tabs dark chili powder
1 can diced tomatoes
Heat and enjoy!

Chunky Tomato Soup

I used this recipe – but altered it to make it plant-based by using homegrown tomatoes, coconut milk and veggie broth.


Spicy Thai Noodle Soup

This soup turned out great, just not as thick as I thought. I bet if you added another can of coconut milk with some sriracha,  it would pop! It was still delicious though – only thing I altered was not adding the sprouts.

Quinoa Peanut Soup


2 tsp canola oil
3/4 cup chopped onion
2 cloves of garlic, minced
1 cup sliced carrots
1 cup diced sweet potatoes
1/2 cup of quinoa
4 cups of veggie broth
2 cups of water
1/2 cup of chopped red bell pepper
1/4 cup of natural peanut butter
1 tablespoon chopped fresh parsley
1 tablespoon Tabasco
Ground pepper to taste


  1. Heat oil in a large saucepan over medium heat. Stir in onion and cook, stirring until soft. Stir in garlic & cook for 30 seconds. Stir in carrots, potatoes, and quinoa, then add broth and water. Bring to a boil over high heat.
  2. Reduce heat to maintain a simmer, cover and cook until the quinoa is cooked and the veggies are tender (about 18 minutes). Stir in red pepper and cook, stirring for about 3 minutes. Stir in peanut butter until it is combined into the broth. Remove from heat. Stir in parsley, hot sauce and pepper.