Meal prep is so hot right now! Know what’s hotter? Making meal prep extra fun and flavorful by crowd sourcing your meals with a soup swap!

What’s a soup swap?

A soup swap is a convenient way to get a bunch of meals ready for your week (or month). Essentially, you invite your friends to make a big batch of soup, divide it into portions according to the number of swappers, and then come together to swap the portions. The result: you end up with several different homemade soups in your arsenal. It’s also a great excuse to get a bunch of home chefs together for a little party? Why not serve some appetizers and drinks to enjoy while you swap?

Super Green Soup Recipe

How does a soup swap work?

Step 1: Decide on a date for your soup swap and invite several friends to participate. At least six people is ideal, but you can invite as many as you like. The more soup to swap, the merrier! Be sure to give your guests enough prep time to get all their ingredients and make their soup, also make sure any allergies or dietary restrictions are noted. Why not make it a theme? Vegetarian soup swap, anyone?

Pro soup swap tip: If you have invited your guests via email or on Facebook, get them to email or post the type of soup they will be making so no one makes the same kind.

Step 2: Everyone prepares their soup at home and portions it out according to the number of people participating. If it’s six, then be sure you make enough soup to bring five portions to swap. You’ll also want to put the portions into containers you don’t mind giving away with the soup. But don’t worry… you’ll be getting some new ones from other swappers!

Pro soup swap tip: Encourage guests to bring recipe cards with their soup so everyone knows what they are eating. 

Step 3: Soup swap day (or night)! Participants bring their portioned soups to the party and start swapping! If there are six of you, everyone should have five different soups to take home.

Pro soup swap tip: Depending on the soup ingredients, you should be able to enjoy a different soup every day of the following week. If you’re not going to eat them in time, and the soup is one that freezes well, just pop it in the freezer to enjoy at a later date.

A soup swap the quickest way to enjoy five different homemade soups without having to cook them all yourself. It’s also a great way to socialize with friends over your love of good food. 

Need inspiration? Try this delicious soup recipe from Gabriel Cabrera, inspired by Luvo’s Planted Power Bowls:

Super Green Soup Recipe – serves 2 (increase if you’re swapping!)

Healthy vegan frozen food

  • 1 cup rapini, chopped
  • ½ cup frozen peas
  • 1 handful parsley
  • 1 cup veggie broth
  • 1 clove garlic
  • ½ onion
  • Olive oil for sautéing
  • Squeeze of lemon juice
  • Oregano, olive oil and pepitas for garnish (optional)

Super Green Soup Recipe


  1. Sautee the onion and garlic with a bit of olive oil in a pan, until garlic is fragrant and golden.
  2. Add all remaining ingredients plus the sautéed garlic, onion and oil to a blender. Season with salt and pepper and blend on high speed for a couple minutes until smooth.
  3. Serve immediately and top with a drizzle of olive oil, some oregano, and pepitas (optional).
  4. Note: If you are bringing this to a soup swap, omit garnishes and include garnish suggestion on your recipe card.

Healthy Vegan Frozen Food

Have you ever participated in a soup swap? How did it go? Share your pro tips in the comments.

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