Skin Health Diet

Vegan SOUP Recipes w/ List of Micronutrients

vegan-soup-recipes-list-of-micronutrients-skincare-garden

3 Steps to Creating Your Own Vegan Soup Recipes

Healthy skin is maintained from the outside in and the inside out.

We do this with topical applications and practical skin health diet.

And this page is not only part of my grocery list, it’s also a micronutrient reference guide.

I believe salads are one of the most practical meal (besides smoothies and salads) for getting a huge dose of my daily essential nutrients.

In fact, I think it’s also one of the most important meals of my day.

So if you’re into creating your own vegan soup recipes or want to, bookmark this page because it will be updated regularly.

Also, check out the Micronutrient List and Video Sources below to learn more and feel free to leave questions and comments below. Cheers!

Steps

  1. Clean & Prepare Ingredients (as many as possible from list below)
  2. Add Ingredients into Large Pot (Half food (equal parts) + Half water)
  3. Simmer until ingredients are soft (because it will enhance flavors)

Tips

  • Balance the bitterness of veggies with favorite seasonings.
  • Eat soups slowly for maximum nutrient absorption.
  • Rinse mouth with water after each serving.
  • Wait at least 1 hour before brushing your teeth.

Ingredients

The following list of all-natural foods are my favorite soup ingredients.

There are only seven food groups (Legumes & Pods, Fruit, Flowers, Leaves, Fungi, Roots, & Other).

I can mix-n-match or add them all into one soup recipe.

The trick is to balance your favorite seasonings with the bitterness of vegetables.

Although it’s difficult, I try to keep this list of ingredients in my kitchen as often as possible.

That’s what’s great about learning how to balance your favorite flavors.

You don’t need a particular ingredient or specific amount in order to make awesome vegan soup recipes.

Don’t forget, I’ll be updating this page often so feel free leave comments below.

Legumes & Pods

Quality: Cooked, Unsalted, No Added Oils

  • Edamame – Soy Beans
  • Beans– Snap, Lima, Kidney
  • Okra

Fruit

Quality: Organic, Fresh

  • Peppers – Sweet Bell, Banana, Hot Chili, Jalapeño
  • Avocados
  • Tomatoes – Cherry, Sun-dried

Flowers

Quality: Organic, Fresh

  • Broccoli
  • Cauliflower
  • Artichokes

Leaves

Quality: Organic, Fresh

  • Spinach
  • Kale
  • Swiss Chard
  • Dandelion
  • Collard
  • Cabbage – Red

Fungi

Quality: Organic, Fresh

  • Mushroom – Cremini, White, Portobello

Roots

Quality: Organic, Fresh

  • Potato – Red, Sweet, Diced
  • Beets – Red, Shredded
  • Radishes –
  • Carrots – Shredded
  • Celery – Diced
  • Onion – Diced, White, Green
  • Bamboo Shoots – Canned
  • Brussel Sprouts – Fresh or Frozen

Other

Quality: Organic, Fresh

  • Corn – Sweet, Yellow
  • Seaweed – Roasted, Marine, Sheets, Winter Harvest

Water (1 part)

Quality: Filtered

List of Micronutrients (Essential Vitamins & Minerals)

The most nutritious foods for vegan smoothie recipes.

For quick navigation, just tap the green arrows.

↓ Vitamin A (Retinol)
↓ Vitamin B1 (Thiamin)
↓ Vitamin B2 (Riboflavin)
↓ Vitamin B3 (Niacin)
↓ Vitamin B5 (Pantothenic Acid)
↓ Vitamin B6
↓ Vitamin B7 (Biotin)
↓ Vitamin B9 (Folate)
↓ Vitamin B12
↓ Vitamin C
↓ Vitamin D
↓ Vitamin E
↓ Vitamin K
↓ Calcium
↓ Chromium
↓ Copper
↓ Fluoride
↓ Iodine
↓ Iron
↓ Magnesium
↓ Manganese
↓ Molybdenum
↓ Phosphorus
↓ Potassium
↓ Selenium
↓ Sodium
↓ Zinc

FYI: Max. Intake for Healthy Adults (UL)
A Tolerable Upper Intake Level (UL) is the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population based on the 2,000-calorie per day level. See source links at the bottom for videos and more information.

↑ Vitamin A (Retinol)

– Function: Eyesight • Immunity • Cells
– Retinol: n/a
– beta-Carotene: Carotenoids like beta-Carotene can be converted to Vitamin A by the liver as needed.
– Legume & Pod: Pea
– Fruit: Pepper (Sweet, Hot, Chili, Ancho, Jalapeño, Sun-dried) • Tomato
– Flower: Broccoli
– Leaf: Spinach • Collard • Mustard • Turnip • Dandelion • Kale • Cabbage (Chinese, Red) • Beet
– Fungi: n/a
– Grass & Herb: Parsley
– Root & Stem: Potato (Sweet) • Carrot • Asparagus
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 3,000 μg/day or 10,000 IU/day

↑ Vitamin B1 (Thiamin)

– Function: Energy
– Legume & Pod: Edamame (Soy Bean) • Bean (Kidney, Lima, Pinto, Fava, Navy) • Pea • Lentil • Okra
– Fruit: Avocado • Tomato • Pepper (Banana) • Squash
– Flower: Broccoli
– Leaf: Spinach • Beet • Dandelion
– Fungi: Mushroom (Oyster, White)
– Grass & Herb: n/a
– Root & Stem: Potato (Red, Sweet) • Brussel Sprouts • Bamboo Shoot • Asparagus • Radish
– Other: Corn (Sweet, Yellow, White)
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B2 (Riboflavin)

– Function: Energy • Antioxidants
– Legume & Pod: Bean (Kidney, Navy, Mung, Pinto) • Edamame (Soy Bean) • Pea
– Fruit: Avocado • Pepper (Hot, Ancho, Sweet)
– Flower: Artichoke • Broccoli
– Leaf: Spinach • Beet • Collard • Dandelion • Kale • Cabbage
– Fungi: Mushroom (Oyster, White, Portobello, Cremini, Shiitake, Morel, Straw, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: Potato (Red, Sweet) • Beetroot • Broccoli Stalk • Asparagus • Radish
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B3 (Niacin)

– Function: Energy
– Legume & Pod: Bean (Kidney, Fava, Lima) • Pea • Edamame (Soy Bean)
– Fruit: Avocado • Tomato • Pepper (Hot Chili, Sweet, Serrano, Banana)
– Flower: Artichoke
– Leaf: n/a
– Fungi: Mushroom (Shiitake, White, Portobello, Cremini, Oyster, Straw, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: Potato (Red, Sweet) • Radish • Asparagus • Carrot
– Other: Seaweed (Marine) • Corn (Sweet, Yellow)
– Max. Intake for Healthy Adults (UL): 30-35 mg/day

↑ Vitamin B5 (Pantothenic Acid)

– Function: Energy
– Legume & Pod: Pea • Bean (Navy, Mung, Kidney, Lima) • Edamame (Soybean) • Lentil
– Fruit: Avocado • Tomato • Pepper (Sweet) • Squash
– Flower: Cauliflower • Broccoli • Artichoke
– Leaf: Collard • Turnip • Beet • Chicory • Turnip
– Fungi: Mushroom (Shiitake, White, Oyster, Portobello, Cremini, Straw)
– Grass & Herb: n/a
– Root & Stem: Potato (Red, Sweet) • Beetroot • Radish • Parsnip • Broccoli Stalk • Celery • Garlic
– Other: Seaweed (Marine) • Corn (Sweet)
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B6

– Function: Metabolism
– Legume & Pod: Bean (Lima, Pinto, Navy) • Pea • Okra
– Fruit: Avocado • Pepper (Ancho, Serrano, Sweet, Hot, Jalapeño, Banana) • Tomato • Yam • Squash
– Flower: Broccoli • Cauliflower
– Leaf: Spinach • Turnip • Collard • Mustard • Cress • Cabbage (Chinese, Red)
– Fungi: Mushroom (Shiitake)
– Grass & Herb: n/a
– Root & Stem: Potato (Red, Sweet) • Radish • Bamboo Shoot • Asparagus • Carrot • Arrowroot • Onion
– Other: Seaweed (Marine) • Corn (Sweet)
– Max. Intake for Healthy Adults (UL): 80-100 mg/day

↑ Vitamin B7 (Biotin)

– Function: Energy
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: Spinach
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B9 (Folate)

– Function: DNA • Blood
– Folic Acid: Folic acid, found in supplements and fortified food, is more readily absorbed than naturally occurring folate.
– Folate Foods:
– Legume & Pod: Edamame (Soy Bean) • Bean (Fava, Navy, Mung, Lima) • Pea • Okra • Lentil
– Fruit: Avocado • Pepper (Chili, Sweet) • Squash
– Flower: Artichoke • Broccoli • Cauliflower
– Leaf: Spinach • Mustard • Turnip • Collard • Kale • Cabbage (Chinese)
– Fungi: Mushroom (Straw, Oyster)
– Grass & Herb: Lemongrass • Parsley
– Root & Stem: Potato • Beetroot • Radish • Asparagus • Parsnip • Broccoli Stalk • Arrowroot • Brussel Sprout • Onion • Leek • Celery
– Other: Seaweed (Marine) • Corn (Sweet)
– Max. Intake for Healthy Adults (UL): 800-1,000 μg/day

↑ Vitamin B12

– Function: Energy • Blood • Nerves
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: Mushroom (Cremini, Portobello, White)
– Grass & Herb: n/a
– Root & Stem: Potato
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin C

– Function: Antioxidants • Immunity • Skin • Energy • Serotonin • Adrenaline
– Legume & Pod: Edamame (Soy Bean) • Bean (Kidney, Lima) • Pea • Okra
– Fruit: Pepper (Sweet, Hot, Banana) • Tomato
– Flower: Broccoli • Cauliflower
– Leaf: Mustard • Parsley • Collard • Turnip • Beet • Cabbage (Red)
– Fungi: n/a
– Grass & Herb: Parsley
– Root & Stem: Potato (Red, Sweet) • Beetroot • Broccoli Stalk • Asparagus • Parsnip • Brussel Sprout
– Max. Intake for Healthy Adults (UL): 1,800-2,000 mg/day

↑ Vitamin D

– Function: Bones • Immunity • Cells
– Dietary: n/a
– Sunlight: Influenced by season, latitude, skin pigmentation, area of skin exposed, sunscreen use, and age.
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: Mushroom (Shiitake, Oyster, Cremini, White, Portobello, Morel, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: Potato
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 100 μg/day or 4,000 IU/day

↑ Vitamin E

– Function: Antioxidants • Nerves • Immunity
– Legume & Pod: Bean (Fava, Lima, Snap) • Edamame (Soy Bean) • Pea
– Fruit: Avocado • Pepper (Sweet, Jalapeño, Hot Chili, Serrano) • Tomato
– Flower: Broccoli
– Leaf: Spinach • Turnip • Swiss Chard • Beet • Dandelion • Endive • Arugula
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: Potato • Asparagus • Parsnip • Bamboo Shoot • Carrot
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 800-1,000 mg/day

↑ Vitamin K

– Function: Blood • Bones • Teeth
– Legume & Pod: Bean (Snap, Fava, Mung) • Okra • Edamame (Soy Bean) • Pea
– Fruit: Avocado • Pepper (Sweet, Hot Chili, Jalapeño) • Tomato
– Flower: Broccoli • Cauliflower
– Leaf: Cress • Kale • Dandelion • Collard • Spinach • Parsley • Turnip • Mustard • Endive • Radicchio • Cabbage (Red) • Sweet Potato
– Fungi: n/a
– Grass & Herb: Chive • Parsley
– Root & Stem: Asparagus • Celery • Parsnip • Carrot • Brussel Sprout • Onion (Green) • Beet
– Max. Intake for Healthy Adults (UL): n/a

↑ Calcium

– Function: Bones • Teeth • Nerves • Muscles • Blood
– Legume & Pod: Edamame (Soybean) • Okra • Beans • Peas
– Fruit: Tomato • Pepper
– Flower: Broccoli
– Leaf: Collard • Turnip • Mustard • Spinach • Dandelion • Kale • Cabbage • Beet • Chard
– Fungi: n/a
– Grass & Herb: Parsley
– Root & Stem: Potato (Red, Sweet) • Garlic • Carrot • Celery • Radish
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 19-50 yrs 2,500 mg/day or 51+ yrs 2,000 mg/day

↑ Chromium

– Function: Insulin
– Legume & Pod:
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Max. Intake for Healthy Adults (UL): n/a

↑ Copper

– Function: Energy • Brain • Tissue • Antioxidants
– Legume & Pod: Bean (Lima, Navy, Mung, Kidney) • Edamame (Soy Bean) • Pea • Lentil
– Fruit: Avocado • Tomato • Pepper
– Flower: Artichoke
– Leaf: Spinach • Turnip • Beet • Swiss Chard • Mustard
– Fungi: Mushroom (Shiitake, White, Portobello, Cremini, Oyster, Straw, Chanterelle)
– Grass & Herb: Lemongrass
– Root & Stem: Potato (Red, Sweet) • Garlic • Radish • Beetroot • Bamboo Shoot • Parsnip • Asparagus
– Max. Intake for Healthy Adults (UL): 8,000-10,000 μg/day

↑ Fluoride

– Function: Bones • Teeth
– Legume & Pod: Bean (Lima)
– Fruit: Avocado • Tomato
– Flower: n/a
– Leaf: Spinach
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: Potato • Beetroot • Celery • Asparagus • Radish • Carrot
– Other: Corn (Sweet, Yellow)
– Max. Intake for Healthy Adults (UL): 10 mg/day

↑ Iodine

– Function: Hormones
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 900-1,100 μg/day

↑ Iron

– Function: Enzymes • Blood • Antioxidants • DNA • Tissue • Skin • Brain • Hormones • Immunity
– Legume & Pod: Edamame (Soybean) • Lentil
– Fruit: Pepper (Jalapeño, Chili, Ancho)
– Flower: n/a
– Leaf: Spinach • Beet • Turnip • Mustard • Dandelion • Cabbage (Sauerkraut)
– Fungi: Mushroom (Morel, Oyster)
– Grass & Herb: Parsley • Lemon Grass
– Root & Stem: Asparagus
– Max. Intake for Healthy Adults (UL): 45 mg/day

↑ Magnesium

– Function: Bones • DNA • Tissue • Muscles • Nerves
– Legume & Pod: Pea • Bean (Fava, Mung) • Okra
– Fruit: Tomato
– Flower: Artichoke
– Leaf: Spinach • Swiss Chard • Beet • Collard • Turnip
– Fungi: n/a
– Grass & Herb: Lemongrass
– Root & Stem: Beetroot
– Other: Corn (Sweet, Yellow) • Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 350 mg/day

↑ Manganese

– Function: Antioxidants • Bones • Tissue • Energy
– Legume & Pod: Bean (Lima, Fava, Pinto, Navy, Mung) • Edamame (Soy Bean) • Pea • Okra • Lentil
– Fruit: Tomato (Sun-dried) • Squash
– Flower: Artichoke • Broccoli
– Leaf: Spinach • Collard • Turnip • Beet • Kale • Cabbage
– Fungi: Mushroom (Morel)
– Grass & Herb: Lemongrass
– Root & Stem: Potato (Red, Sweet) • Garlic • Yam • Beetroot • Parsnip • Radish • Bamboo Shoot
– Other: Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 9-11 mg/day

↑ Molybdenum

– Function: Metabolism
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Max. Intake for Healthy Adults (UL): 1.7-2.0 mg/day

↑ Phosphorus

– Function: Bones • Teeth • DNA • Cells • Energy
– Legume & Pod: Edamame (Soy Bean) • Bean (Lima, Fava, Pinto, Navy, Mung) • Pea • Lentil
– Fruit: Avocado • Tomato (Sun-dried)
– Flower: Artichoke
– Leaf: Spinach
– Fungi: Mushroom (Oyster, White, Morel, Cremini, Shiitake, Portobello)
– Grass & Herb: n/a
– Root & Stem: Potato (Red, Sweet) • Garlic • Radish • Broccoli Stalk • Asparagus • Bamboo Shoot • Arrowroot • Brussel Sprout • Yam
– Other: Corn (Sweet, Yellow) • Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 4,000 mg/day

↑ Potassium

– Function: Electrolytes • Nerves • Muscles • Blood
– Legume & Pod: Edamame (Soy Bean) • Bean (Lima, Pinto, Fava) • Pea
– Fruit: Avocado • Tomato • Pepper (Hot Chili, Sun-dried, Ancho, Sweet) • Squash
– Flower: Artichoke
– Leaf: Beet • Swiss Chard • Spinach • Mustard • Cress • Cabbage (Chinese)
– Fungi: Mushroom (Oyster, White, Portobello)
– Grass & Herb: Lemongrass
– Root & Stem: Potato (Red, Sweet) • Garlic • Arrowroot • Radish • Bamboo Shoot • Parsnip • Beetroot • Celery • Carrot • Yam
– Other: Corn (Sweet, Yellow)
– Max. Intake for Healthy Adults (UL): n/a

↑ Selenium

– Function: Antioxidants • Hormones
– Legume & Pod: Edamame (Soy Bean) • Bean (Lima, Pinto) • Pea
– Fruit: Pear • Date • Banana • Grapefruit • Apricot • Tomato (Sun-dried) • Pepper (Hot Chili, Sun-dried) • Squash
– Flower: Broccoli
– Leaf: Spinach • Collard • Turnip • Swiss Chard • Beet • Cabbage
– Fungi: Mushroom (Shiitake, Oyster, Cremini, White, Portobello, Morel, Chanterelle)
– Grass & Herb: n/a
– Root & Stem: Potato (Red, Sweet) • Garlic • Beetroot • Asparagus • Broccoli Stalk • Parsnip • Celery • Bamboo Shoot • Carrot • Onion
– Other: Corn (Sweet, White, Yellow) • Seaweed (Marine)
– Max. Intake for Healthy Adults (UL): 400 μg/day

↑ Sodium

– Function: Electrolytes • Nerves • Muscles • Blood
– Legume & Pod: n/a
– Fruit: n/a
– Flower: n/a
– Leaf: n/a
– Fungi: n/a
– Grass & Herb: n/a
– Root & Stem: n/a
– Max. Intake for Healthy Adults (UL): 5.8 g/day

↑ Zinc

– Function: Enzymes • Antioxidants • Blood • Immunity
– Legume & Pod: Edamame (Soy Bean) • Pea • Bean (Lima, Fava, Mung, Navy, Kidney) • Lentil • Okra
– Fruit: Avocado • Tomato (Sun-dried)
– Flower: Broccoli
– Leaf: Spinach • Turnip • Parsley • Swiss Chard • Collard • Beet
– Fungi: Mushroom (Shiitake, White, Morel, Straw, Oyster, Cremini, Portobello)
– Grass & Herb: n/a
– Root & Stem: Potato • Garlic • Carrot • Beetroot • Radish • Bamboo Shoots • Asparagus • Parsnip • Arrowroot
– Other: Corn (Sweet, Yellow, White)
– Max. Intake for Healthy Adults (UL): 34-40 mg/day

Micronutrient Sources

Micronutrient Information Center | Linus Pauling Institute | Oregon State University
LPI.OregonState.edu MIC

US Government Sources

Latest In Nutrition Research

If you like creating vegan recipes, check out our posts on vegan SMOOTHIE recipes and vegan SALAD recipes.

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