⏱ 30 min total

Vegan 7-Veggie & “Cheeze” Soup

Name: Vegan 7-Veggie & “Cheeze” Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅜ tbsp Olive oil; ¾ cup, chopped Onion; ¾ cloves, minced Garlic; ¼ cup chopped Celery; ¼ cup chopped Carrots; 1 ½ cup chopped Broccoli; ¾ cup, cubes Sweet potato; 1 ⅜ cup Vegetable broth; 1 tbsp Nutritional yeast; ¹⁄₁₆ tsp Cayenne pepper; ¼ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¼ tsp Lemon juice

Per 1 serving · 761 g · 13 ingredients

Calories

295

15%
of a 2,000 cal day

Protein
13g
17% of calories
Carbs
51g
65% of calories
Fat
6.2g
18% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Vegan 7-Veggie & “Cheeze” Soup (761 g) has 295 calories, with 13 g of protein, 51 g of carbohydrates and 6.2 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (26% DV), dietary fiber (41% DV) and Vitamin A (114% DV). Keep an eye on sodium, which provides 90% of the daily value.

Per 100 g

39cal

very low energy density

Protein per 100 cal

4.5g

Net carbs

39g

carbs minus fiber

Fiber

12g

14 g sugar

High in

20%+ of the daily value

Protein26%
Dietary fiber41%
Vitamin A114%
Vitamin C152%
Vitamin K130%
Riboflavin (B2)246%

Good source of

10–19% of the daily value

Vitamin E16%
Thiamine19%
Calcium15%
Magnesium17%
Zinc10%

Watch

20%+ of the daily value

Sodium90%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Chop onion and garlic. Set aside a very large pot (about 6 1/2 quarts) with a lid.
2
Sauté the onion and garlic with olive oil in the pot over medium heat for a few minutes. Season with salt and pepper.
3
Add celery, carrots, broccoli, and sweet potato to the pot one by one, continuing to sauté. Stir occasionally to prevent sticking. Cover and cook for 4 to 5 minutes, reducing heat if necessary.
4
Stir in the broth and bring the soup to a low boil. Then, reduce heat to low/medium, cover with lid, and simmer for 10 to 15 minutes until the vegetables are fork tender.
5
Turn off heat and let the soup cool slightly for about 5 minutes. In batches, blend the soup with nutritional yeast and optional cayenne, starting at a low speed and increasing until smooth. Season with additional salt and pepper to taste.
6
Return the puréed soup to the pot and stir in lemon juice, adjusting to taste. This will brighten the flavors.
7
Ladle the soup into bowls and serve. Store leftovers in the fridge for up to a week or freeze for 1 to 2 months, leaving 1 inch at the top of the container for expansion.

Vitamins & minerals

Amounts for 1 serving (761 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,025 μg	114%
Vitamin C	137 mg	152%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	156 μg	130%
Thiamine	0.2 mg	19%
Riboflavin (B2)	3 mg	246%
Niacin	4 mg	28%
Vitamin B6	1 mg	59%
Folate (B9)	230 μg	58%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	37%
Choline	50 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	153 mg	15%
Iron	2 mg	29%
Potassium	1,201 mg	26%
Magnesium	73 mg	17%
Phosphorus	193 mg	28%
Zinc	1 mg	10%
Copper	0.3 mg	34%
Manganese	1 mg	33%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,154 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	11,726 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	3 g	—
Galactose	0.2 g	—
Glucose	5 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0.3 g	—
Leucine	0.2 g	—
Lycopene	0.3 μg	—
Lysine	0.3 g	—
Maltose	0.3 g	—
Methionine	0.1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	13 g	—
Sucrose	5 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 295 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

56min
Walking (3.5 mph)
35min
Cycling (moderate)
25min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Vegan 7-Veggie & “Cheeze” Soup?

One serving of Vegan 7-Veggie & “Cheeze” Soup (1 serving) has 295 calories, which works out to 39 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Vegan 7-Veggie & “Cheeze” Soup high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan 7-Veggie & “Cheeze” Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan 7-Veggie & “Cheeze” Soup?

2059 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan 7-Veggie & “Cheeze” Soup?

14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (761 g)

Calories295

% Daily Value*

Total fat 6.2g	8%
Saturated fat 0.8g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 2,059mg	90%
Total carbohydrate 51g	18%
Dietary fiber 12g	41%
Total sugars 14g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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