I share my favourite easy vegan mason jar soup recipes to help you eat your veggies easily at work with these simple packable work lunches.
It’s the new year and that means we’re all probably planning our new years resolutions. If you’re like MOST Canadians or Americans, getting in shape, losing weight or just getting healthier is probably at the top of your list. While I’m definitely not going to promote weight loss new years resolutions, I do think it’s important to try to eat well all year long and that means MORE VEGGIES. GUYS, we all could stand to get more vegetables in our diet. It just makes sense. And while some days we may want to CHEW our veggies, other days we want to SLURP them with these vegan mason jar soup recipes.
How to Make Vegan Mason Jar Soup Recipes
It can be pretty easy to nail the whole mason jar soup game and have a healthy veggie packed meal at your fingertips for work lunches. The idea for this came from the fact that in my first trimester of pregnancy, I couldn’t stand the thought of eating raw vegetables so everything had to go into a soup. I got used to making a huge batch of vegan soup every week to help me get my veg in, but there were days I legit couldn’t bring myself to cook. That’s why these vegan mason jar soup recipes are so awesome. They’re assembly style and totally delicious.
Just throw in your favourite veggies, grains, noodles and vegan protein, and then add in as many chopped veggies as you have in the fridge. I have three different vegan mason jar soup recipes that I like to rotate between but you can totally freestyle to add whatever you have in the fridge.
Miso Noodle Soup
Craving ramen? This is vegan mason jar soup is packed with tofu, miso, carrots, bok choy and buckwheat soba noodles. It’s totally delicious and hearty.
Chickpea Beet Soup
I’m obsessed with European beet borscht so I thought I would beef it up with some chickpeas and zucchini for a beautiful pink flavourful soup.
Italian Pasta
Sometimes you just need a little noodle in your life. If you’re able to find vegan ravioli or tortellini, go for it. Otherwise, any short cut pasta like fusilli or macaroni will totally work alongside your tomatoes, spinach and beans. I find the key with this vegan mason jar soup recipe is to use a good quality tomato sauce, not the crappy canned stuff you buy for $1.
Now I want to know if you’ve tried any of these vegan mason jar soup recipes yet?
What’s your favourite flavour?
What’s your go-to soup that you would like to see turned into a mason jar soup recipe?
Leave me a comment below with your thoughts and good luck with all of your new years resolutions!
Chickpea Beet Soup
Ingredients
- 1/3 cup canned chickpeas drained and rinsed
- 1/4 cup zucchini finely diced
- 1/4 cup Roma tomatoes seeded and finely diced
- 1/4 cup grated beets
- 2 tbsp parsley chopped
- 1 vegetable boullion cube
- 1 1/2 cups boiled water
- Juice of 1 lemon wedge
- 3/4 tsp za'atar
- Salt and pepper to taste
- 2 tbsp pumpkin seeds
Instructions
- Add all ingredients to a mason jar.
- Add boiling water and enjoy!
Nutrition
Italian Pasta
Ingredients
- 1/2 vegetable boullion cube
- 1/2 cup vegan tortellini or short cut pasta
- 1/4 cup white beans dried and rinsed
- 3-4 tbsp zucchini finely diced
- 3-4 tbsp green beans finely diced
- 3/4 tbsp spinach chiffonade
- 1-2 tbsp basil chiffonade
- 3/4 cup tomato sauce
- Pinch red pepper flakes or to taste
- 1 1/2 cups boiled water
- Salt and pepper to taste
Instructions
- Add all ingredients to a mason jar.
- Add boiling water and enjoy!
Nutrition
Miso Noodle Soup
Ingredients
- 1 1/2 tsp miso paste
- 1/2 vegetarian boullion cube
- 3-4 tbsp shredded carrots
- 1/4 cup extra firm tofu finely diced
- 3 tbsp shredded bok choy
- 2-3 cremini mushrooms finely sliced
- 3-4 tbsp red bell peppers finely diced
- 1 oz cooked buckwheat soba noodles
- 1 tsp lite tamari or to taste
- 1 tsp sriracha or to taste
- 1/2 tsp sesame oil or to taste
- Salt and pepper to taste
- 1 1/2 cups boiled water
Instructions
- Add all ingredients to a mason jar.
- Add boiling water and enjoy!
Video
Nutrition
Updated on July 22nd, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Brynn at The Domestic Dietitian says
Love, love, love this idea and that miso soup is calling my name!
Abbey Sharp says
Yes girl! Enjoy
Denise says
What a great idea Abbey! Can’t wait to try them!
Abbey Sharp says
enjoy love!
Katie Cavuto says
These all look so delicious! I especially love the Za’atar flavoring
Abbey Sharp says
za’atar is LIFE! Thanks love
Amy Gorin says
Such creative ideas!
Abbey Sharp says
Thanks Amy!
Stacey Mattinson says
Oo I need to try that miso soup!!
Abbey Sharp says
Yes, it’s super tasty