Nutrition-Wise Series: Vegetarian & Plant-Based Recipe Swaps for Hearty Meals Soups

Registered Dietitian Nutritionist Penny Clark shares healthy tips to customize our Hearty Meal Soup Mixes with satisfying vegetarian and plant-based variations.

Eating more plant-based meals doesn’t have to mean sacrificing flavor or satisfaction. Whether you're vegetarian, reducing your meat intake, or cooking for someone with dietary restrictions, these tips from RDN Penny Clark help you enjoy our hearty soup mixes in creative, meatless ways.

All recipe suggestions are adapted from our Hearty Meal Soup Mix collection. And remember: our soups are naturally low in sodium and contain no added preservatives or artificial ingredients.

California Gold Rush White Bean Chili

Vegetarian Swap:

• Replace ground turkey with 1 large diced sweet potato or 2 1/2 cups frozen acorn squash

Dakota Territory Beef Barley Bean Stew

Vegetarian Swap:

• Substitute 2 pounds of fresh mushrooms for the beef

• Sauté mushrooms in a bit of oil and follow standard cooking instructions

Indiana Harvest Sausage Lentil Soup

Vegetarian Swap:

• Replace sausage with a mix of bell pepper, onion, zucchini, and eggplant

• Omit Parmesan cheese when serving

Little Italy Wedding Soup

Vegetarian Swap:

• Use 1 medium onion, 1 pound cut butternut squash, and 3 cloves minced garlic instead of sausage

• Sauté with breadcrumb mixture and seasoning packet for 3–5 minutes before adding broth

• Skip meatball prep and proceed with escarole and pasta

Louisiana Backyard Cajun Gumbo

Vegetarian Swap:

• Omit meat entirely

• Add 1 chopped bell pepper, 1 chopped onion, and 1 chopped zucchini

• Sauté with the seasoning packet in oil before adding remaining ingredients

Michigan Ski Country Chili

Vegetarian Swap:

• Replace meat with 1–2 boxes of frozen or 1 pound fresh cubed butternut or acorn squash

Minnesota Heartland 11-Bean Soup

Vegetarian Swap:

• Omit meat

• Add 1 chopped red bell pepper, 1 large diced eggplant, 2 cloves minced garlic, and 1 tsp oregano

• Simmer beans per package instructions; add vegetables and simmer 1 hour more

Nebraska Barnraising Split Pea Soup

Vegetarian Swap:

• Omit bacon and ham bone

• Add 1/3 cup each of chopped onion, carrots, and celery

• Add 4 minced garlic cloves

• Skip steps 2 and 3 of standard recipe

New York Corner Café Minestrone

Vegetarian Swap:

• Omit bacon

• Add 3 cloves minced garlic and 2 cups finely chopped parsnips

• Sauté onion in vegetable oil for 5 minutes, add garlic and seasoning packet, then proceed with recipe

Ohio Valley Vegetable Soup

Vegetarian Swap:

• Omit turkey

• Substitute 14 oz. extra-firm tofu, drained and crumbled

• Use vegetable broth for added flavor

Vermont Farmhouse Apple Sausage and Bean Soup

Vegetarian Swap:

• Replace sausage with 1 diced medium eggplant, 1 chopped small onion, and 3 minced garlic cloves

• Sauté vegetables before proceeding with recipe

By making these swaps, you can enjoy hearty, meatless meals while still getting all the flavor and comfort of homemade soup. Looking for more ideas? Explore our vegan-friendly collection or try your own plant-based twist on our soup mixes.

Be sure to tag us @frontiersoups and use #MeatlessWithFrontierSoups to share your creations!