Vegan Marrow Vegetable Soup That Slaps: Cozy, Clean, Crave-Worthy

You want a soup that hits like comfort food but behaves like a health coach? This Vegan Marrow Vegetable Soup does both—rich, savory, and sneaky with nutrients.

We’re talking a silky, satisfying broth built from humble marrow (the vegetable, not bones), layered with aromatics and herbs like it’s auditioning for a Michelin star. No dairy, no fuss, no weird ingredients—just bold flavor and serious feel-good energy.

Make a big pot once, and you’ll low-key expect applause at the table.

Why This Recipe Works

This soup leverages the natural creaminess of marrow vegetable (aka marrow squash) to create a velvety texture without cream. Roasting or sautéing the marrow first concentrates flavor and prevents mush.

We balance sweetness from carrots with acidity from tomatoes and brightness from lemon, so it doesn’t turn into bland veggie water. Fresh herbs and a dash of umami (thanks, miso and nutritional yeast) make it taste slow-simmered and complex, even on a weeknight.

Servings, Prep Time, Cooking Time, Calories

Servings: 6
Prep Time: 15 minutes
Cooking Time: 35–40 minutes
Calories: ~180 per serving

Things You’ll Need on Hand

Marrow vegetable (marrow squash): 1 large (about 1.2–1.5 kg), peeled if tough, seeded, diced
Olive oil: 2 tablespoons
Yellow onion: 1 large, diced
Leek: 1 small, white and light green parts sliced
Carrots: 2 medium, diced
Celery: 2 ribs, diced
Garlic: 4 cloves, minced
Tomato paste: 1 tablespoon
Crushed tomatoes: 1 cup
Vegetable broth: 6 cups (low-sodium)
Bay leaf: 1
Dried thyme: 1 teaspoon
Smoked paprika: 1/2 teaspoon
White miso paste: 1 tablespoon (umami boost)
Nutritional yeast: 2 tablespoons
Lemon: Juice of 1/2–1, to taste
Fresh parsley or dill: 1/4 cup, chopped
Salt and black pepper: to taste
Optional add-ins: 1 cup cooked cannellini or chickpeas; 1 cup chopped kale or spinach

Cooking Instructions

Prep the marrow: Halve lengthwise, scoop out seeds, peel if the skin is thick, and dice into 1-inch cubes.
Pat dry—waterlogged cubes don’t brown, and we want flavor.
Build the base: Heat olive oil in a large pot over medium. Add onion, leek, carrots, and celery.
Cook 6–8 minutes until softened and lightly golden. Season with a pinch of salt.
Aromatics time: Stir in garlic, tomato paste, thyme, and smoked paprika.
Cook 1–2 minutes until the paste darkens and smells toasty—not burnt. Big flavor moment.
Add marrow + tomatoes: Toss in the diced marrow and crushed tomatoes.
Stir to coat so every piece gets that aromatic goodness.
Pour broth and simmer: Add vegetable broth and bay leaf. Bring to a boil, then reduce to a gentle simmer for 20–25 minutes until marrow is tender and veggies are soft.
Umami upgrade: Remove 1/2 cup hot broth and whisk in miso until smooth.
Return to pot along with nutritional yeast. Stir well.
Do not boil hard after miso—keep it gentle.
Green it up (optional): Add kale/spinach and beans if using. Simmer 3–5 minutes until greens wilt and beans warm.
Brightness + seasoning: Remove bay leaf.
Add lemon juice, parsley or dill, and black pepper. Taste, then adjust salt and acidity.
It should sing, not mumble.
Texture tweak (optional): For a creamier body, blend 2 cups of soup and return to the pot, or use an immersion blender for a few pulses. Don’t overdo it—you want some chunky satisfaction.
Serve: Ladle into bowls and finish with a drizzle of olive oil, cracked pepper, and extra herbs.
Crusty bread on the side? Dangerous in the best way.

Best Ways to Store

Fridge: Cool completely and store in airtight containers for up to 4 days.
It tastes even better on Day 2—science-ish.
Freezer: Freeze in portions for up to 3 months. Leave headspace for expansion.
Reheat: Warm gently on the stove over medium-low.
Add a splash of water or broth if it thickens. Refresh with lemon and herbs before serving.

Why You’ll Love It

Comfort without compromise: Creamy, hearty, and 100% plant-based.
Low effort, high payoff: Pantry staples, minimal chopping drama.
Budget-friendly: Marrow is inexpensive and feeds a crowd.
Modular: Works with whatever veg or beans you’ve got—like culinary LEGO.

Nutrition Stats

Per serving (approximate, will vary with add-ins): 180 calories, 6g fat, 26g carbs, 7g fiber, 7g protein, ~700mg potassium, plus vitamin A from carrots and vitamin C from lemon and tomatoes.

Low in saturated fat, zero cholesterol, and rich in antioxidants. If you add beans, protein and fiber climb, which your satiety levels will appreciate.

Avoid These Mistakes

Skipping the sauté: Raw-dumped veggies equal flat flavor.
Browning builds the base.
Overcooking marrow: It can go from tender to mushy fast. Simmer gently and check early.
Boiling miso: High heat dulls its flavor.
Stir in off the boil.
Forgetting acidity: Without lemon, soup tastes sleepy. Wake it up at the end.
Under-seasoning: Taste at the finish and adjust salt and pepper.
Don’t be shy.

Switch It Up

Spice route: Add 1 teaspoon curry powder and a pinch of chili flakes for warmth.
Herb-forward: Swap dill with basil and add a splash of coconut milk for lush vibes.
Protein bump: Stir in lentils (pre-cooked or red lentils simmered in the broth 15 minutes).
Grainy goodness: Add cooked farro, barley, or quinoa for a heartier bowl.
Roasted twist: Roast marrow cubes at 425°F/220°C for 20 minutes before adding, for deeper caramelized notes.

FAQ

What exactly is marrow vegetable?

Marrow is a mature summer squash (think oversized zucchini) with mild flavor and a soft interior once cooked. It’s perfect for soups because it blends creamy and carries seasoning like a champ.

Can I use zucchini instead?

Yes.

Zucchini is a fine substitute. It’s slightly more watery, so simmer a bit longer or reduce the broth by 1/2 to 1 cup.

Is this soup freezer-friendly?

Totally.

Freeze it in portions for up to 3 months. Reheat gently and finish with fresh lemon and herbs to revive brightness.

How do I make it oil-free?

Sweat the aromatics in a splash of broth instead of oil.

Finish with extra nutritional yeast for richness. FYI, a small drizzle of olive oil at the end adds mouthfeel if you’re flexible.

Can I make it in a slow cooker?

Yes.

Sauté onions, garlic, and tomato paste on the stove first (important for depth), then transfer everything to the slow cooker. Cook on Low 6–7 hours or High 3–4, add miso and lemon at the end.

How do I make it kid-friendly?

Blend most of the soup smooth and stir in small pasta or beans.

Keep the paprika mild and skip chili heat. Kids love creamy textures that don’t scream “vegetable.”

My Take

This Vegan Marrow Vegetable Soup is the kind of recipe that overdelivers—weekday simple, Sunday cozy, and meal-prep gold.

The miso-lemon combo is the “secret sauce” that keeps the flavor bright and addictive. IMO, roasting the marrow first makes it next-level, but even straight-from-the-pot it’s a win.

Serve it with good bread and a show you’ve been meaning to binge—no notes, just refills.