Always vegan and refined sugar-free, mostly gluten-free and oil-free

  • Katie

Vegetable Soup with Dumplings

A cozy plant based recipe packed with healthy ingredients. This is a simple recipe that is perfect for those lazy Sunday dinners when you don't feel like cooking at all. This recipe is vegan, oil free, dairy free, plant based, and made using whole wheat! Gluten free option coming soon so stay tuned!

Happy Friday friends! To be completely honest I woke up fully convinced it was Thursday so I am in a bit of a rush to get this recipe out haha. Honestly though, sometimes I write better when I am in a hurry, because I ramble on about stuff, which some may find annoying, but it's good for SEO. Anyways I am very excited about this soup recipe. Yes, I am aware soup when it's 85+ degrees outside may seem strange, but when the craving hits, it HITS. Besides soup is always delicious and cozy. You can't tell me that soup and a summer thunderstorm don't go well together, I mean come on.

I have always been an advent soup lover, even in my pre vegan days. Although back then I really only liked broccoli cheddar soup and chili. After going vegan the soup world just exploded with options. Now sure this soup would typically have chicken or something if it were made by non vegans, but I assure you it is just as delicious without the meat!

I think we can all agree that soup recipes are better if they contain one of two things: potatoes or bread. Luckily for you this recipe has both! I feel like both of these "carbs" get such a bad rep, and I am honestly so sick of it!

1. If you are not gluten intolerant, celiac, or gluten sensitive, there is absolutely no reason to avoid wheat. Whole wheat contains high amounts of fiber, high amounts of protein, and vitamins and minerals. The high fiber helps to not spike your blood sugar, and your body doesn't absorb it as fast, whereas if you chose white flour it would spike and speed this up. There's a lot of science that goes into this stuff, and I am no scientist, so my rule of thumb is always go for the option with more fiber.

2. Potatoes are a vegetable! I cannot emphasize this enough. Why is it that every vegetable is glorified as healthy, yet people hate on the humble potato. Yes, french fries are unhealthy (typically), but so is literally everything fried in oil. You could put kale covered in every superfood in the world and deep fry it and guess what? It's not healthy anymore. When you eat potatoes in their whole form, they are healthy; end of story. Potatoes have so many nutrients, and the carbs that everyone writes off as evil are actually what gives you energy and allows you to feel satiated after eating. Also, why is there such a difference from a sweet potato to a white potato? Potatoes literally come in almost every color, so yes some will have higher amounts of one vitamin/mineral, but that doesn't mean that ultimately it is the better choice. In my opinion enjoy whatever potato you like!

Okay let's talk about these plant based dumplings. I am pretty sure most dumplings are naturally vegan, but either way I assure you this dumpling recipe will be one of the healthier ones out there. It is also super simple. I have to admit I don't have a ton of experience making dumplings, so I will probably circle back and continue editing this post in the future. With that being said I think these dumplings are pretty damn perfect. The one thing I do want to eventually change is getting rid of the baking powder.

Since my name is "the all natural vegan", I kind of have a lot to live up to. I am working everyday to refine my diet to be more and more "clean". You may think this is disordered eating, I assure you it's not. I still enjoy eating out at social gatherings, and I am not psycho about my diet, but when it is in my control, I want to eat as clean as possible. One day I would love to grow all my own food, and just eat that. Since that is my dream, it's not that crazy to want to eat like this! I know there are other people out there like me too, so that's why I make these recipes; to give you all an abundance of healthy recipes to choose from, never having to worry about what the ingredients are.

Alright circling back to baking powder. To be completely honest I don't even really understand what baking powder is, and that's exactly why I eventually want to stop using it! I want all my recipes to be made from foods you can clearly identify how it's made, and where it comes from. Obviously fruits, vegetables, seeds, nuts, grains, beans, etc. you can easily identify, but then things such as tofu and coconut milk where you can understand easily how they are made. For me baking powder is one of the things that needs to go one day. Right now I am not sure what to use as a replacement so if you know, please comment below and help a sis out! I am slowly using less and less of it so hopefully soon I can create plant based recipes without it. Let's get to today's recipe!


Serves: 4

Total Time: 35 Minutes


For the soup:

  • 2 Russet Potatoes

  • 4 Medium/large carrots

  • 1 Onion

  • 4 Cloves garlic

  • 1 Cup chopped celery

  • 1 15.5oz Can navy beans

  • 4 Cups vegetable broth

  • 2 Tablespoons Italian seasoning/fresh herbs

  • Black pepper to taste

For the Dumplings:

  • 1 Cup whole wheat flour

  • 2 Tablespoons nutritional yeast

  • 1 Tablespoon italian seasoning

  • 3/4 Cup plain unsweetened almond milk

  • 2 Teaspoons baking powder


  1. Preheat oven to 350.

  2. In a dutch oven, Ninja Foodi, or any stove/oven safe pot, add one cup of vegetable broth. Into this add you diced onions, minced garlic, chopped carrots, and chopped celery. Cook until carrots begin to soften.

  3. Now chop the potatoes into bite size pieces and add. You may need to add more vegetable broth at this point.

  4. Once potatoes begin to soften add the remaining soup ingredients and turn down the stove.

  5. Make the dumplings by simply combining all ingredients. Once combined scoop dumplings out and place on top of the soup, covering evenly. Let them cook on top for about 5 minutes and then place in the oven for about 10, or until the top of the dumplings get golden. Remove from oven and allow to cool 10 minutes before serving, enjoy!

Are you constantly struggling to find whole foods plant based vegan recipes? Sick of seeing a vegan recipe on Pinterest only to go to website and find the recipe is loaded with processed oils and sugars? Here at The All Natural Vegan I am committed to creating healthy vegan recipes that are plant based vegan, free of refined sugar (no coconut sugar either!), no vegan butter, no refined oil ( I sometimes use cold pressed oils in salads, I never heat oil, I cook 100% without oil!), and mostly gluten-free. I do not have a gluten allergy or gluten intolerance, but I am constantly creating gluten-free recipes and options! If this sounds like the way you eat, or want to eat make sure to subscribe to my email list so you never miss the next healthy recipe!