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This simple and savory French soup will instantly transform a rainy afternoon into relaxing quality time. It’s so easy to make, 100% homemade and natural, and can be served in your favorite mug. Packed with an assortment of vegetables, this vegan soup tastes amazing, and can be served by itself or with your favorite extras.

Why make your own soup?

Many people think it’s hard to prepare a healthy and tasty soup, and many times they end up buying pre-cooked soups in the hope of “the perfect soup”. Soon enough many forget how a real soup tastes like and even settle for instant dry soup. Nutritionally, instant dry soup is even worse, since those “soups” lack even the most basic nutrients (essentially these are highly processed foods). Of course, there’s always the restaurant soup but, most restaurants tend to use refined seed oils in their cooking (instead of natural healthy fats), which makes their soup unhealthy.

My goal with this recipe and this short article is to teach you how to make a tasty soup in under 30 minutes. That being said, I hope you’ll try this recipe because it’s…

Easy to Make
100% Natural
Great Hot or Cold

This is one of those soups you’ll be able to prepare quickly and that will make your entire house smell great. I make this one when it’s cold outside and I want to warm up a bit, or at times when I just want to feel cozy in a cold-ish evening.

Two mugs with hot soup on a table

What makes this soup special?

  • First, it adds immune system fighting capabilities because we’re using lots of red onion and garlic. If you didn’t know already, garlic and onion are two of the most potent “anti-cold” plants out there.
  • Carrots are known for their antioxidant effect but they’ll also add a sweet taste to your soup.
  • Let’s not forget the herbs and spices, they’ll complete this soup in so many ways (from taste to health enhancing properties).
  • Fiber and Resistant Starch. When you cook using different veggies you add soluble fiber and resistant starch to your meal. The resistant starch is food for your gut bacteria, which simply makes your entire system work better.
  • Using organic ingredients will add even more nutrients to your soup. I like using organic veggies whenever possible, especially if my goal is to help my body fight a cold or an infection.

Tips for buying healthy plants

If you plan to cook healthy food, you need to buy healthy ingredients (plants in our case). And in order to do this, you need to search for plants that look natural (texture and color) and are usually smaller than average. Remember that price doesn’t always equals quality, so you need to identify those healthy plants regardless of their price.

For example, try buying smaller fruits and veggies that don’t always look their best. This way you’ll get a healthier plant with fewer chances of having pesticides residues or other nasty chemicals. Too many of the fruits and veggies we find in shops today are made to last for weeks on the kitchen table. Those are the ones that you want to avoid… most of the time, anyway.

I always avoid plants that look shiny and are bigger than average, because there’s a big chance they’ve been treated with pesticides. They look great on the outside and, even if you wash the chemicals away, their nutritional value will most likely be lower.

Think about it… Most of the plants we eat these days are treated with various substances to make them bigger and grow faster. While these chemicals may keep intruders away, the plants don’t get a chance to develop naturally in their own rhythm. Therefore their nutritional value will always be lower compared to plants that develop naturally.

I hope this makes sense, and hopefully I inspired you to search for those healthy plants. Good news is that, most of the time, those healthy plants aren’t even expensive because they don’t look shiny and big as the other ones. That’s life, I guess!

If you make this recipe, please let me know how it turned out. And if you share a picture on Instagram, don’t forget to tag it #refreshmyhealth so I can see it.

What is your favorite kind of soup? Would you try this recipe? Let me know in the comments section below.

Two mugs with hot soup on a table

Easy French Mug Soup (Vegan)

Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Servings: 4 servings
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This simple and savory French soup will instantly transform a rainy afternoon into relaxing quality time. It’s so easy to make, 100% vegan, homemade and natural, and can be served in your favorite mug.


  • 3-4 medium white potatoes (cubed)
  • 2 small sweet potatoes (cubed)
  • 3 small carrots (sliced)
  • 1 bell pepper or kapia pepper (sliced)
  • 1 medium red onion (peeled and sliced)
  • 1 stick celery (sliced)
  • 1/2 jalapeño (sliced small)
  • 2-3 garlic cloves (plain or cut in half)
  • parsley or lovage (fresh or dried)
  • 1 tsp Himalayan salt
  • water
  • 1/2 squash (optional)


  • Prepare all the veggies: white potatoes, sweet potatoes, carrots, bell pepper, red onion, celery, jalapeño and garlic). Peel them, cut into pieces and add them into your cooking pot.
  • Optionally add ½ squash peeled and cut into small cubes.
  • Cover with water and bring to a boil until the carrots are soft enough.
  • Add chopped parsley and lovage. Add salt and let it boil for 1-2 minutes.
  • Remove from heat and serve hot. Enjoy!
Course: Soup
Cuisine: Dairy-Free, Gluten-Free, Vegan, Whole30
Keywords: autumn soup, bell pepper, carrots, garlic, onion, simple soup, sweet potatoes, vegan soup, white potatoes
Marcel Corbeanu

Marcel Corbeanu

Hi, I'm Marcel! I'm a health coach, I write about health and wellness and I love cooking healthy food with fresh and simple ingredients.

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