High-Protein Vegan Soup Recipe
High-Protein Vegan Soup made with whole vegetables, fresh tomatoes, and a silky dairy-free cream. No chopping, fiber-packed, and perfect for meal prep. (Soy-free option.)
Servings: 4 to 6 servings
Calories: 445kcal
Equipment
- Immersion blender or blender
Ingredients
- 1 medium yellow onion peeled
- 2 large red bell peppers stem and core removed
- 6 small plum tomatoes or Roma, or vine
- 6 large garlic cloves
- 3 cups low-sodium vegetable broth plus more as needed
- 2 tablespoons tomato paste
- 1 ½ teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon dried thyme or Italian seasoning
- 1 large bay leaf
- 4 ½ cups cooked beans (or 3 cans, rinsed and drained) cannellini, navy, pinto, or chickpeas
- Salt and freshly ground black pepper to taste
Tofu or Chickpea Cream:
- 14 ounces silken tofu or 1 ½ cups cooked chickpeas (see note)
- 3 tablespoons nutritional yeast
- 3 tablespoons lemon juice plus more to taste
- 1 tablespoon mellow miso or 2 teaspoons Dijon
Instructions
- Load the pot: Add the whole onion, whole seeded peppers, whole tomatoes, garlic, broth, tomato paste, smoked paprika, cumin, thyme, and bay leaf. Bring to a boil, then cover and simmer gently 30–35 minutes, until the onion and peppers are very soft and the tomatoes burst. Flip the veggies over after 15 minutes using a pair of tongs for even cooking.
- Blend the veggies: Remove the bay leaf and use an immersion blender to blend the veggies in the pot until smooth.
- Make the cream: Add silken tofu (or chickpeas), nutritional yeast, lemon juice, and miso to a tall jar. Blend with the immersion blender until completely smooth. (If using chickpeas, add ¾ cup vegetable broth plus more as needed.)
- Add the cream and beans: Stir in the cream and beans, and blend using the immersion blender until mostly smooth with some whole beans and chunks remaining.
- Finish: Stir over low heat 2–3 minutes (do not boil). Adjust thickness with broth as needed. Season it with salt, black pepper, and a final squeeze of lemon. Top with pesto as desired.
Notes
For a thicker soup, start with 2½ cups vegetable broth and use 4 tomatoes in place of the full amount.
Nutrition facts are based on one-fourth of the total recipe (main course portion). If served as a side, the recipe makes 6 portions.
If making chickpea cream, add vegetable broth for blending.
Top with my oil-free pesto!
Nutrition
Calories: 445kcal | Carbohydrates: 77g | Protein: 28g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 135mg | Potassium: 1659mg | Fiber: 28g | Sugar: 11g | Vitamin A: 3854IU | Vitamin C: 128mg | Calcium: 217mg | Iron: 8mg
