Tired of the same repetitive raw soup recipes? Struggling to find truly satisfying and nutritious raw vegan soups? We’ve all been there. This guide will provide you with 25 innovative recipes, must-know tips for choosing quality ingredients, essential equipment for making raw soups, and proper storage techniques.
Discover creamy blended soups, chunky gazpachos, zesty coconut curries, and more. Prepare to wow your family and friends with scrumptious raw vegan soups that burst with nutrition. From basics like tomato and avocado to more adventurous ideas like Thai carrot and miso mushroom, this collection of recipes will inspire you to make soup exciting again. Let’s dive in!
Top 25 Raw Vegan Soup Recipes
1. Creamy Cashew Sun-Dried Tomato Dressing
Ingredients
- 1 cup raw cashews, soaked
- 1/4 cup sun-dried tomatoes
- Juice of 1 lemon
- 1 garlic clove, minced
- Pinch of dried basil
- Pinch of dried oregano
- Water as needed
Recipe
- Soak cashews for 2-4 hours until softened. Drain and rinse.
- In a blender, blend soaked cashews with sun-dried tomatoes and 1/4 cup water until smooth and creamy, about 1 minute.
- Add lemon juice, garlic, basil, and oregano. Blend again until fully combined, about 30 seconds.
- Add more water as needed to reach desired consistency and blend again briefly.
Why We Love It
The cashews create a luxuriously creamy base, while the sun-dried tomatoes provide a nice pop of umami flavor. This versatile dressing works well on any salad combination.
2. Zesty Orange Ginger Dressing
Ingredients
- Juice and zest of 1 large orange
- 1 tablespoon grated fresh ginger
- 1 garlic clove, minced
- 2 tablespoons tamari
- 1 tablespoon date syrup
Recipe
- Juice the orange and zest it before juicing.
- Add the juice, zest, ginger, garlic, tamari, and date syrup to a blender.
- Blend on high until smooth, about 30 seconds.
Why We Love It
The fresh orange juice provides sweet, tart citrus flavor while the ginger adds a little spicy kick. Tamari provides a rich umami note to complement the other flavors.
3. Maple Balsamic Apple Cider Dressing
Ingredients
- 1/4 cup apple cider vinegar
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 1 shallot, minced
- Pinch sea salt and black pepper
Recipe
- In a bowl, whisk together vinegar, maple syrup, mustard, salt and pepper.
- Add the minced shallot and let sit for 5-10 minutes.
- Whisk again before drizzling over salads or veggies.
Why We Love It
The maple syrup perfectly balances the tangy apple cider vinegar. Letting the shallot sit allows the flavor to fully develop. A simple, tasty dressing!
4. Strawberry Poppyseed Dressing
Ingredients
- 1 cup strawberries, hulled and halved
- Juice of 1 lime
- 2 tablespoons red wine vinegar
- 2 tablespoons diced green onion
- 1 tablespoon poppy seeds
- 1 tablespoon agave
- Pinch black pepper
Recipe
- Add all ingredients to a blender.
- Blend until smooth, about 30 seconds.
- Adjust sweetness or acidity as desired.
- Use on salads or as a fruit dip.
Why We Love It
Sweet juicy strawberries and crunchy poppy seeds are a delicious flavor combination. The lime and vinegar provide the perfect amount of tang.
5. Creamy Avocado Cilantro Dressing
Ingredients
- 1 avocado
- 1 cup packed cilantro
- Juice of 1 lime
- 1/4 teaspoon fine sea salt
- 1 garlic clove, minced
- 1/4 teaspoon onion powder
Recipe
- In a blender, combine avocado, cilantro, lime juice, salt, garlic and onion powder.
- Blend until super smooth and creamy, about 1 minute.
- Taste and adjust seasoning as needed.
Why We Love It
The avocado provides a rich, creamy base while the cilantro offers fresh herbal flavor. A tasty and healthy dressing!
6. Greek Tahini Dressing
Ingredients
- 1/4 cup tahini
- Juice of 1 lemon
- 1 garlic clove, minced
- 1 tsp Dijon mustard
- Pinch dried oregano
- Pinch dried parsley
- Water to thin
Recipe
- In a bowl, whisk together tahini, lemon juice, garlic, mustard, oregano and parsley.
- Slowly whisk in water to reach desired consistency.
Why We Love It
Tahini’s nutty sesame flavor pairs perfectly with bold lemon and savory garlic and herbs. A quick Greek-inspired dressing!
7. Curried Carrot Miso Dressing
Ingredients
- 1 large carrot, grated
- 3 tablespoons white miso paste
- Juice of 1 lemon
- 1 1/2 teaspoons Madras curry powder
- 1 tablespoon maple syrup
- 1/4 cup water
Recipe
- Grate the carrot and add to blender along with remaining ingredients.
- Blend until smooth, about 1 minute.
Why We Love It
The miso and carrots create a luscious, creamy dressing with the wonderful flavors of curry and lemon. Sweet and savory!
8. Ranch-Style Dressing
Ingredients
- 1/2 cup raw cashews, soaked
- 1 garlic clove, minced
- 2 green onions, sliced
- 1/4 cup fresh dill
- 1 tablespoon apple cider vinegar
- 1 tablespoon lemon juice
- 1/4 teaspoon sea salt
- Freshly ground black pepper
- Water to thin
Recipe
- In a blender, combine soaked cashews, garlic, green onions, dill, vinegar, lemon juice, salt, and pepper.
- Blend, adding water to thin, until smooth and creamy.
Why We Love It
Soaked raw cashews create a rich, creamy base for this flavorful ranch dressing. Much healthier than traditional ranch!
9. Green Goddess Dressing
Ingredients
- 1 avocado
- 1 cup packed parsley leaves
- 1/2 cup packed cilantro leaves
- 1/4 cup packed basil leaves
- Juice and zest of 1 lemon
- 2 tablespoons apple cider vinegar
- Pinch of salt and pepper
- Water to thin
Recipe
- In a blender, combine avocado, herbs, lemon juice/zest, vinegar, salt, and pepper.
- Blend, adding water if needed, until smooth and creamy.
Why We Love It
Bursting with fresh herb flavor, this creamy dressing gets its name from all the green goodness inside. Bright and vibrant!
10. Tangy Berry Vinaigrette
Ingredients
- 1 cup mixed raspberries and blueberries
- 1 shallot, minced
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon maple syrup
Recipe
- Blend berries, shallot, vinegar, mustard, and maple syrup in a blender until smooth.
- Taste and adjust sweetness or tartness as desired.
- Store in the fridge up to 5 days.
Why We Love It
The sweet berries balance the tangy vinegar and mustard perfectly. A fun, fruit-based dressing kids will love too!
11. Creamy Walnut Dressing
Ingredients
- 1 cup raw walnuts
- Juice of 1 lemon
- 1 garlic clove, minced
- 2 tablespoons chopped parsley
- 2 tablespoons olive oil
- 1/4 teaspoon sea salt
- Freshly ground black pepper
Recipe
- Add walnuts to a food processor and process until finely ground.
- Add lemon juice, garlic, parsley, salt and pepper and process until combined.
- With processor running, slowly drizzle in oil and process until creamy.
Why We Love It
Grinding the walnuts gives this dressing a rich, creamy texture without dairy. Walnuts have a subtle sweetness that pairs perfectly with lemon and parsley.
12. Pistachio Dill Dressing
Ingredients
- 1/2 cup shelled unsalted pistachios
- 1/4 cup chopped dill
- Juice of 1 lemon
- 1 garlic clove, minced
- 2 tablespoons olive oil
- 2-3 tablespoons water
Recipe
- In a blender, combine pistachios, dill, lemon juice, garlic, olive oil and 2 tablespoons water.
- Blend, adding more water if needed, until smooth and creamy.
Why We Love It
Pistachios allow the lemon and dill to shine. They also create a beautiful green color. This herby dressing is perfect for spring and summer salads.
13. Macadamia Miso Dressing
Ingredients
- 1/2 cup raw macadamia nuts
- 3 tablespoons white miso paste
- 2 tablespoons rice vinegar
- 1 teaspoon minced ginger
- 1 tablespoon tamari
Recipe
- In a blender, combine macadamia nuts, miso, rice vinegar, ginger and tamari.
- Blend until completely smooth and creamy, about 60 seconds.
Why We Love It
The rich macadamia nuts pair perfectly with the sweet and savory miso. Rice vinegar cuts through the richness. This dressing makes any salad or bowl feel special.
14. Hazelnut Balsamic Dressing
Ingredients
- 1/2 cup raw hazelnuts
- 2 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon maple syrup
- 1 teaspoon fresh thyme
Recipe
- Process hazelnuts in a food processor until finely ground.
- Add vinegar, mustard, maple syrup and thyme and process until incorporated.
Why We Love It
Toasting the hazelnuts brings out their deep, nutty flavor. Maple syrup balances the tangy balsamic vinegar. Dijon and thyme add savory accents.
15. Spicy Almond Chili Dressing
Ingredients
- 1/2 cup raw almonds
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon chili powder
- 1 garlic clove, minced
- Pinch of cayenne pepper
Recipe
- In a blender, combine almonds, olive oil, vinegar, chili powder, garlic and cayenne.
- Blend until smooth and creamy.
Why We Love It
Almonds have a hearty, grain-like texture that stands up well to bold flavors. Chili powder, cayenne and garlic give this dressing a nice kick. Cider vinegar provides tangy contrast.
16. Maple Pecan Dressing
Ingredients
- 1/2 cup raw pecans
- 3 tablespoons maple syrup
- 2 tablespoons apple cider vinegar
- 1 tablespoon lemon juice
- 1/4 teaspoon sea salt
- Freshly ground black pepper
- Water to thin
Recipe
- In a blender, combine pecans, maple syrup, vinegar, lemon juice, salt and pepper.
- Blend, adding water to thin if needed.
Why We Love It
Pecans have a natural sweetness that complements the maple syrup. Cider vinegar and lemon provide bright acidity. This dressing comes together quickly with simple ingredients.
17. Pine Nut Parmesan Dressing
Ingredients
- 1/2 cup raw pine nuts
- 3 tablespoons nutritional yeast
- Juice of 1 lemon
- 1 garlic clove, minced
- 1 tablespoon olive oil
- 2-3 tablespoons water
Recipe
- In a blender, combine pine nuts, nutritional yeast, lemon juice, garlic and olive oil.
- Blend while slowly adding water until smooth and pourable.
Why We Love It
Pine nuts have a soft texture and subtle pine flavor that pairs nicely with savory nutritional yeast. Lemon brightens while garlic provides a nice bite.
18. Artichoke Cashew Dressing
Ingredients
- 1/2 cup raw cashews, soaked
- 1/4 cup canned artichoke hearts, drained and rinsed
- Juice of 1 lemon
- 1 garlic clove, minced
- 2 tablespoons olive oil
- 2 tablespoons chopped parsley
Recipe
- In a blender, combine the soaked cashews, artichoke hearts, lemon juice, garlic, olive oil and parsley.
- Blend until completely smooth and creamy.
Why We Love It
Soaked cashews create an ultra creamy dressing. Artichoke hearts provide texture and savory flavor. Lemon brightens while parsley offers freshness. A unique, flavorful dressing!
19. Creamy Peanut Ginger Dressing
Ingredients
- 1/3 cup natural peanut butter
- Juice of 1 lime
- 1 tablespoon seasoned rice vinegar
- 1 teaspoon grated fresh ginger
- 1 teaspoon toasted sesame oil
- 1 tablespoon agave nectar
Recipe
- In a bowl, whisk together all ingredients until fully incorporated and smooth.
Why We Love It
Creamy peanut butter and zesty lime are a dynamic duo. Ginger adds a kick while agave provides subtle sweetness. Rice vinegar contributes a hint of tang.
20. Praline Pecan Dressing
Ingredients
- 1/2 cup raw pecans
- 2 tablespoons maple syrup
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 2 tablespoons brown rice vinegar
- 2 tablespoons olive oil
Recipe
- In a blender, combine pecans, maple syrup, cinnamon, nutmeg and rice vinegar.
- With blender running, slowly drizzle in olive oil until emulsified and creamy.
Why We Love It
Toasting pecans deepens their flavor while maple syrup provides sweetness. Cinnamon, nutmeg and vinegar add warmth and tang. Drizzling in the oil creates a luscious emulsion reminiscent of praline.
21. Pumpkin Seed Ranch Dressing
Ingredients
- 1/2 cup raw pumpkin seeds
- 1 garlic clove
- Juice of 1 lemon
- 2 tablespoons chopped fresh dill
- 1/4 teaspoon sea salt
- Freshly ground black pepper
Recipe
- Add pumpkin seeds to a food processor and process until finely ground.
- Add garlic, lemon juice, dill, salt and pepper. Process until well combined and creamy.
Why We Love It
Grinding the pumpkin seeds gives this dressing a thick, creamy base reminiscent of dairy ranch. The lemon, dill, and garlic provide that classic zingy ranch flavor.
22. Sunflower Caper Dressing
Ingredients
- 1/2 cup raw sunflower seeds
- 2 tablespoons capers, drained
- 1 small shallot, minced
- Juice of 1 lemon
- 1 tablespoon apple cider vinegar
Recipe
- In a blender, combine sunflower seeds, capers, shallot, lemon juice and vinegar.
- Blend until smooth and creamy.
Why We Love It
Sunflower seeds have a subtle nutty flavor that allows the lemon, capers and shallot to shine. Capers add briny bite while cider vinegar contributes tang.
23. Sesame Ginger Dressing
Ingredients
- 1/4 cup tahini
- 2 tablespoons rice vinegar
- 1 tablespoon tamari
- 1 teaspoon grated fresh ginger
- 1 small garlic clove, minced
Recipe
- In a bowl, whisk together the tahini, rice vinegar, tamari, ginger and garlic until fully incorporated.
Why We Love It
Nutty tahini and zesty ginger are a classic pair. Tamari adds savory umami flavor while rice vinegar contributes mild tang. This dressing comes together in seconds.
24. Hemp Seed Balsamic Vinaigrette
Ingredients
- 1/4 cup hemp seeds
- 2 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon maple syrup
- 1 garlic clove, minced
Recipe
- Add all ingredients to a blender and blend until smooth and creamy.
- Or whisk vigorously until emulsified.
Why We Love It
Hemp seeds have a mild, nutty flavor that lets the balsamic and mustard shine. The hemp seeds create a thick, creamy texture without needing oil.
25. Chili Lime Pepita Dressing
Ingredients
- 1/2 cup raw pepitas (pumpkin seeds)
- Juice of 1 lime
- Zest of 1 lime
- 1 tablespoon olive oil
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- Pinch of cayenne
Recipe
- Add all ingredients to a blender.
- Blend until smooth and well combined.
Why We Love It
Pepitas create an ultra creamy base for this zesty dressing. Lime juice and zest provide bright citrus flavor. Chili powder, cumin and cayenne add just the right amount of heat.
Why Choose Raw Vegan Dressings Over Cooked Dressings?
Raw vegan dressings made from fresh whole foods provide tremendous advantages over conventional cooked dressings. Let’s explore some of the top reasons to go raw.
First, raw plant foods contain active enzymes and probiotics that aid digestion. The fiber, healthy fats, and antioxidants also help reduce inflammation. Cooking destroys these fragile nutrients. Consuming raw dressings made with fruits, veggies, nuts and seeds gives your gut health a boost.
Additionally, raw ingredients preserve far more vitamins, minerals and phytonutrients than cooked ones. Heat diminishes or damages these beneficial compounds. Raw dressings deliver higher nutrient levels to support your overall wellbeing.
Cooking also creates potentially harmful byproducts like advanced glycation end products (AGEs), acrylamide, and heterocyclic amines. AGEs trigger widespread inflammation. Acrylamide is a probable carcinogen. Heterocyclic amines may also raise cancer risk. Raw plant foods avoid all these risks.
Finally, raw vegan dressings align with cruelty-free, plant-based, and environmentally sustainable eating principles. You can feel good knowing raw dressings are ethically made.
Tips for Choosing Raw Vegan Dressing Ingredients
Creating nutritious and tasty raw dressings comes down to using high quality ingredients. Focus first on incorporating fresh produce like herbs, spices, and citrus. Basil, cilantro, ginger, garlic, lemons, and carrots make great additions.
Next, use healthy fats like avocados, nuts, seeds, and extra virgin olive oil. Vary the nuts and seeds – try almonds, walnuts, hemp, sesame or pumpkin seeds. Olives and coconut also supply beneficial fats.
To naturally sweeten dressings, use fresh or dried fruits like bananas, berries, figs, apples, or raisins, which contain fiber and nutrients. Avoid refined sugars.
Making your own nut or seed milks allows you to avoid unnecessary additives. Soak then blend nuts like almonds, cashews or hemp seeds with water. Strain out the pulp.
Finally, nutritious miso pastes add probiotics and savory umami flavor. Opt for raw, unpasteurized miso and be mindful of sodium levels.
Essential Equipment for Raw Vegan Dressings
Having the right tools makes whipping up raw dressings easy. Here are some key items to have on hand:
A high-speed blender like a Vitamix or Blendtec is a must for silky smooth dressings. Blenders thoroughly puree ingredients in ways regular food processors can’t.
Glass jars with tight lids are perfect for storage. Look for 16-32 oz jars. Dark glass helps protect light-sensitive ingredients.
Fine-mesh strainers or nut milk bags allow you to strain out any unwanted pulp or sediment.
Quality knives, both chef’s and paring knives, make prepping ingredients fast and efficient. Sharpen regularly for best results.
Other useful tools include measuring cups and spoons, citrus juicer or reamer, cutting board, grater, and whisk.
Storing and Serving Raw Vegan Dressings
Properly storing and serving your homemade dressings retains their freshness and flavor.
Always refrigerate in airtight glass jars, leaving at least 1 inch of headspace. Consume within 3-5 days for best quality and food safety.
Before serving, shake or stir dressings to recombine any separated ingredients. This distributes flavors evenly.
Consuming dressings soon after making maximizes the enzyme content. However, homemade dressings still maintain far more nutrients than store-bought.
Get creative with how you use dressings! Drizzle them over salads, grain bowls, veggie sides, tacos, sandwiches, and more. Discover delicious new flavor combinations.
With this guidance, preparing your own raw vegan dressings at home is simple, nutritious and delicious. Say goodbye to boring salads!
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