Inspired by Wishbone Kitchen’s Swamp Soup, this vegan version is made with extra greens + anti-inflammatory turmeric for a nutrient-dense soup! It’s the perfect meal for when you have a cold – the pungent blend of alliums and peppers will wake up your sinuses!
I’m no stranger to putting blended greens and veggies in soup – just check out my Green Pesto Soup and Healing Lentil Soup. But when I saw Meredith of Wishbone Kitchen’s recipe for her Green Garlic & Chicken Soup, I knew I wanted to make a vegetarian/vegan version. The internet lovingly called her recipe “Swamp Soup”, but the term goes back farther than that. Swamp Soup is actually a Southern dish with greens, beans, sausage, and pasta. But since that same term is now inextricably associated with Wishbone Kitchen’s version, I’m naming mine the same so that people can find my recipe if they’re looking for a vegan option. But all credit for this idea goes to Meredith!
The idea for this Vegan Swamp Soup comes from Meredith but my recipe is different in several ways. First, I use a different ratio of alliums and aromatics, plus I add in turmeric, an anti-inflammatory powerhouse. Having arthritis, I’m always looking to include these types of ingredients whenever I can. Curcumin, the active anti-inflammatory agent in turmeric, was shown in some studies to help reduce arthritic pain. One thing to note about curcumin, though, is that more bioavailable when taken with black pepper. Piperine, a compound in black pepper, helps the body absorb curcumin. So this Swamp Soup also contains a healthy dose of black pepper!
In addition, instead of using chicken broth and chicken, this recipe uses vegetable broth and chickpeas. Chickpeas are great in soup because they not only contain protein, but fiber as well. I know you’ll love it! Enjoy!
For more healthy soup options, check out my Superfood Soup, Feel Better Soup, Simple Blended Spinach Soup with Tahini, Vegan Turmeric Detox Soup, and more!
Vegan Swamp Soup
Ingredients
The Purée
- 1" Knob Fresh Ginger
- 1" Knob Fresh Turmeric
- 2 Jalapeños deribbed and deseeded
- 2 Cloves Garlic or more if you like garlic
- 4 Green Onions aka scallions
- 1 Bunch Parsley about 1 cup packed
- 2 Cups Kale
- 2 Cups Spinach
The Rest of the Soup
- 4 Cups Vegetable Stock
- 2 Cups Water
- Salt to taste
- 1 Tsp Black Pepper
- 1 15 oz Can Chickpeas rinsed and drained
To Serve
- Juice from 1/2 Lemon or Lime
- White or Brown Rice or another grain of choice
- Lemon or Lime Slices for garnish
- Extra Parsley for garnish
Instructions
- First, prep the jalapeños by cutting into quarters, then removing the ribs and seeds. If you want your soup to be extra spicy, however, you can skip this step. Also, peel any brown or stingy parts off your ginger and turmeric, then cut both into 1" square cubes.
- To make the purée, add all purée ingredients into a blender and blend on high until a paste is formed. Try to get it as smooth as possible. No need to blanch the greens first – they'll be cooked down in the broth later anyway.
- Add the vegetable stock and water to a large soup pot, and bring to a boil. While the mixture is heating, season with salt and black pepper to taste.
- Add in the purée and the chickpeas, and simmer for about 5-10 minutes.
- When done, take the soup off heat and squeeze in the juice from 1/2 lemon or 1/2 lime, and stir.
- To serve, pour the soup in bowls with rice, barley, or a grain of your choosing. Garnish with fresh parsley.
- Enjoy!
Notes
- Note – nutrition data for this recipe has been calculated without the rice, as this will totally depend on what you choose to serve it with.
- Taste and season your soup as you go. I didn’t get specific salt measurements because every broth differs in salt levels. I would say start with 1/2 – 1 tsp of salt and go from there. If it gets too salty, add more water or vegetable broth.
- Feel free to add another fresh herb or two to the purée, like dill or cilantro.
- If you can’t get your hands on fresh turmeric, add in 1 tablespoon powdered turmeric to the purée.
- This soup will keep in the refrigerator for about 4-5 days, for best quality.
Nutrition
Swamp Soup FAQs
What is Swamp Soup?
Swamp soup can refer to two things – first, a traditional Southern soup, or second, a soup popularized by Wishbone Kitchen on TikTok. This recipe is a vegan version of Wishbone Kitchen’s viral recipe. In the original recipe, titled “Green Garlic & Ginger Chicken and Rice Soup”, the ingredients include, chicken broth, rice, garlic, ginger, jalapeños, and spinach.
Where is the Swamp Soup TikTok?
Check out Meredith’s viral TikTok here!
What are the ingredients in Swamp Soup?
What makes this soup special is a purée of pungent aromatics and alliums, such as turmeric, ginger, garlic, and green onions. Adding in hot jalapeños adds a bit of spice and really opens up your nostrils when you’re sick! ;) In Meredith’s version, she uses chicken, but in my vegan version, we use chickpeas for fiber and protein. This recipe also uses vegetable broth as well.
Why the name Swamp Soup?
TikTok gave Meredith’s original recipe this name because the broth kind of looks like a green swamp! While that’s not the most appetizing analogy, it makes sense!
P.S.
For more plant-forward recipes and New England lifestyle inspiration, be sure to follow along on Pinterest, Instagram, and TikTok! If you make a recipe, please tag me in the photo and use the hashtag #wellandfull so I can see! I love seeing your creations!
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