High-Protein Vegan Soup Recipe for Busy Weeknights

High-Protein Vegan Soup Recipe is your cozy, creamy, no-chop savior on those chaotic evenings when cooking feels like a second job. With whole vegetables, silky dairy-free cream, and a whopping 28 grams of protein per serving, this soup isn’t just plant-based—it’s powerful. Toss everything in a pot, give it a blend, and boom: dinner is served in under 45 minutes. Whether you’re meal prepping or feeding a hangry household, this soup has your back.

Need more vegan soup inspo? Try our Golden Turmeric Lentil Soup or the hearty Detox Vegetable Soup for another feel-good bowl.

Table of Contents

What is High-Protein Vegan Soup?

High-Protein Vegan Soup is a creamy, comforting, fiber-loaded soup made entirely from whole veggies, legumes, and dairy-free ingredients. Think of it as your plant-powered hug in a bowl. It starts with whole tomatoes, red peppers, garlic, and onion, simmered until soft and blended into a velvety base. Then comes the magic: a protein-rich cream made from silken tofu (or chickpeas) plus a generous scoop of beans. It’s got all the heartiness of a chili, but smoother and silkier. No dairy, no meat, and still filling enough to keep even your gym-loving cousin satisfied. Whether you’re vegan or just cutting back on meat, this is the soup that proves plants pack a serious punch.

Reasons to Try High-Protein Vegan Soup Recipe

There’s a long list of reasons you’ll fall head over ladle for this High-Protein Vegan Soup Recipe. First off, it’s no-chop, which means no tears over onions or spending 20 minutes hunched over a cutting board. Secondly, the ingredients are budget-friendly pantry heroes—beans, broth, tomatoes—you probably have half of them right now. It’s perfect for meal prep and reheats like a dream. Plus, it’s customizable: tofu cream or chickpea cream, your pick! And don’t even get me started on the fiber—it’s basically a digestive vacation in a bowl. Still skeptical? Even picky eaters and reluctant veggie lovers will devour this. It’s cozy, crave-worthy, and makes you feel like a meal-prep superhero.

Ingredients Needed to Make High-Protein Vegan Soup Recipe

When it comes to crafting a deeply satisfying high-protein vegan soup recipe, the secret lies in choosing wholesome, flavor-packed ingredients that do double duty—nourish the body and excite the taste buds. Here’s a closer look at the components that make this soup not just hearty, but crave-worthy.

Whole vegetables, no chopping required.
Yep, you heard that right. This soup skips the prep work by cooking whole produce, which not only saves time but builds a richer base as everything simmers together.

• 1 medium yellow onion (peeled)
  Adds depth and sweetness once softened. Keeping it whole while simmering prevents bitterness and makes blending a breeze later on.
• 2 large red bell peppers (stem and seeds removed)
  These bring natural sweetness and a vibrant color to the soup. Roasted flavors develop beautifully as they simmer. Want more recipes that start with bold flavors like this? Check out our Thai Red Curry Noodle Soup for a spicy twist on plant-based comfort.
• 6 small plum tomatoes (Roma or vine)
  These tomatoes break down into a luscious base. They’re less watery than other types, making them perfect for a creamy high-protein vegan soup recipe that doesn’t get thin or bland.
• 6 large garlic cloves
  No need to mince—just toss them in whole. They soften and mellow during cooking, adding an aromatic, savory backbone without being overwhelming.

Broth and flavor boosters.
These ingredients are your flavor foundation, transforming simple veggies into a comforting, complex soup.

• 3 cups low-sodium vegetable broth (plus more as needed)
  This keeps things light while still full-flavored. If you’re meal-prepping, consider doubling and freezing some in batches. Want a variation? Try using the broth from our Hearty Tuscan White Bean Soup for even more herbaceous depth.
• 2 tablespoons tomato paste
  Concentrated umami magic. It deepens the tomato flavor and gives the soup that “slow-cooked all day” taste—even if you only had 30 minutes.
• 1½ teaspoons smoked paprika
  Adds a subtle smokiness that gives this soup its cozy, fireside flavor. It balances the sweetness of the tomatoes and peppers with a savory kick.
• 1 teaspoon ground cumin
  Earthy and warming, cumin brings just the right amount of spice without overpowering the other ingredients.
• 1 teaspoon dried thyme or Italian seasoning
  These herbs offer gentle woodsy notes. Italian seasoning works great if you like a bit of oregano and basil in the mix.
• 1 large bay leaf
  Adds subtle bitterness and dimension. Just don’t forget to fish it out before blending—unless you’re into crunchy soup (please don’t be).

Protein-packed beans.
This is where the high-protein vegan soup recipe lives up to its name. Beans are the backbone of this dish, providing a filling, fiber-rich boost.

• 4½ cups cooked beans (or 3 cans, drained and rinsed)
  You can go classic with cannellini or navy beans, or change it up with chickpeas or pinto beans. Chickpeas bring a bit more chew, while white beans blend into a velvety texture. Try mixing a couple for the best of both worlds. Want more bean-based inspiration? Our Vegan Chickpea Noodle Soup is another reader favorite.
• Salt and freshly ground black pepper (to taste)
  Wait to season until the end—your broth and beans might already have some salt in them. A final seasoning makes everything pop.

Creamy element – dairy-free but dreamy.
The plant-based cream turns this soup from good to “where has this been all my life?”

• 14 ounces silken tofu or 1½ cups cooked chickpeas
  These are the stars of the creamy base. Silken tofu gives a rich, custard-like texture, while chickpeas offer a slightly grainier but still delicious option. Go for tofu if you want ultra-smooth; chickpeas if you’re avoiding soy.
• 3 tablespoons nutritional yeast
  Also known as “nooch,” this adds a cheesy, nutty flavor without dairy. It’s a pantry must-have in vegan cooking and adds another layer of umami here.
• 3 tablespoons lemon juice (plus more to taste)
  A splash of lemon cuts through the richness and keeps the flavors bright. Add more at the end if it tastes too heavy—it’s like a flavor reset button.
• 1 tablespoon mellow miso or 2 teaspoons Dijon mustard
  Miso adds umami and saltiness, while Dijon gives a gentle tang. Choose based on what you’ve got—both work beautifully.

This soup is endlessly flexible. You can tweak it based on what’s in your pantry or personal preferences. And hey, if you love the simplicity of this ingredient list, you’ll probably also enjoy our One-Pot Hamburger Cabbage and Onion Soup—another no-fuss winner that’s packed with flavor.

Now that you’ve got the goods, let’s get to cooking.

Instructions to Make High-Protein Vegan Soup Recipe

Let’s walk through this high-protein vegan soup recipe step by step. This method is designed to be easy, hands-off, and super rewarding—because nobody wants to spend an hour chopping after a long day. Here’s how to turn a handful of humble ingredients into a creamy, protein-packed bowl of plant-based comfort.

Step 1: Load everything into your pot—no chopping needed.

Start by adding the whole vegetables directly into your large soup pot. That’s right, no chopping required! Just peel the onion and garlic, remove the stems and cores from the peppers, and throw them in whole alongside the tomatoes.

Add the following to your pot:

• 1 medium yellow onion
• 2 large red bell peppers (seeded)
• 6 small plum or Roma tomatoes
• 6 large garlic cloves
• 3 cups of low-sodium vegetable broth
• 2 tablespoons tomato paste
• 1½ teaspoons smoked paprika
• 1 teaspoon cumin
• 1 teaspoon dried thyme or Italian seasoning
• 1 bay leaf

Bring everything to a boil over medium-high heat. Once boiling, cover and reduce the heat to a gentle simmer. Let it cook for 30–35 minutes, flipping the veggies halfway through using tongs to make sure they soften evenly. By the end, the vegetables should be tender and the tomatoes bursting with juicy flavor.

💡 Want to prep like a pro? See our Vegetable Soup Preparation Tips for ways to simplify your soup-making routine.

Step 2: Blend the veggies into a silky-smooth base.

Once your vegetables are nice and soft, remove the bay leaf (it’s only here for flavor, not blending!). Then, using an immersion blender right in the pot, blend everything until it’s smooth and creamy.

If you don’t have an immersion blender, no worries—a standard blender will do. Just be sure to work in batches and let the soup cool slightly to avoid splatters.

🔄 Looking for more soups with blended bases? Try our Creamy Mushroom Soup with Thyme—it uses the same smooth-blend method for a rich texture.

Step 3: Make the dairy-free cream.

While your soup base is simmering or cooling, prepare the creamy element that takes this recipe to the next level. This plant-based cream is made with either silken tofu or chickpeas, giving you options depending on your pantry and dietary preferences.

In a tall jar or small bowl, combine:

• 14 oz silken tofu or 1½ cups cooked chickpeas
• 3 tablespoons nutritional yeast
• 3 tablespoons lemon juice (plus more to taste)
• 1 tablespoon mellow miso or 2 teaspoons Dijon mustard

If using chickpeas, you’ll also need about ¾ cup of vegetable broth to help blend it smoothly.

Blend using your immersion blender (or a regular blender) until completely smooth. The result should be creamy and pourable—not too thick, not too runny. If needed, add more broth a tablespoon at a time.

✨ Need a soy-free version? This Vegan Chickpea Noodle Soup is completely soy-free and still packed with plant-based protein.

Step 4: Stir in the cream and beans for the protein punch.

Now, pour your freshly made dairy-free cream into the blended soup. Then, stir in:

• 4½ cups cooked beans (or 3 cans, drained and rinsed)

You can use chickpeas, cannellini, pinto, or navy beans—or a mix! For a smoother texture, pulse the soup with your immersion blender again to partially blend the beans into the base, leaving some chunks for texture.

This step is where the high-protein power comes in. Beans + tofu or chickpeas = one satisfying meal with 28 grams of protein per serving.

Step 5: Final touches—season and serve.

Turn the heat to low and warm the soup gently for 2–3 minutes. Avoid bringing it back to a full boil, especially if using tofu, which can separate at high heat.

Taste and adjust seasoning. Add:

• Salt and black pepper to your liking
• An extra squeeze of lemon for brightness
• More broth if the soup is too thick for your preference

And that’s it! Your soup is ready to be ladled into bowls and devoured.

For a finishing touch, try topping it with a swirl of pesto, a drizzle of olive oil, or even some fresh herbs. If you’re feeling fancy, pair it with crusty bread or a side salad like our Easy Cabbage and Carrot Salad.

By following this recipe step by step, you’ll end up with a rich, creamy, and deeply satisfying high-protein vegan soup that’s perfect for everything from weeknight dinners to Sunday batch cooking.

Want more hearty recipes that follow a simple step-by-step approach? Don’t miss our Hearty Vegetarian Lentil Soup or Rustic Autumn Vegetable Soup—both perfect for warming up on chilly evenings.

What to Serve with High-Protein Vegan Soup Recipe

This High-Protein Vegan Soup Recipe can totally fly solo, but it’s also a team player. Pair it with a thick slice of toasted sourdough, some Easy Cabbage and Carrot Salad for crunch, or a vegan grilled cheese if you’re feeling indulgent. Craving spice? Add a drizzle of hot sauce or chili oil. Want more protein? Throw in some quinoa or serve it over brown rice. You can even pair it with Lemony Greek Chickpea Soup for a plant-based soup duo night. It’s the kind of dish that plays nice with whatever’s in your fridge.

Key Tips for Making High-Protein Vegan Soup Recipe

• Use whole veggies: No chopping needed! Just toss them in and blend later. Your future self will thank you.
• Silken tofu vs. chickpeas: Tofu gives you that silky finish, while chickpeas make it heartier. Can’t go wrong either way.
• Control the thickness: Use more or less broth depending on whether you’re team creamy or team chunky.
• Go bold on seasoning: Don’t skimp on that final lemon juice and black pepper—it really wakes everything up.
• Double batch it: This freezes like a champ, so make extra for busy nights when takeout is just not the vibe.

Storage and Reheating Tips for High-Protein Vegan Soup Recipe

Got leftovers? Lucky you. Store this High-Protein Vegan Soup Recipe in an airtight container in the fridge for up to 5 days. It also freezes beautifully—just let it cool completely before stashing it away. For reheating, gently warm it on the stove or in the microwave (medium heat is your friend). If it thickens in the fridge, add a splash of broth or water to bring it back to life. And here’s a tip: freeze it in single servings for quick lunches you’ll actually look forward to.

FAQs

Can I use canned tomatoes instead of fresh?
Yep! Use about 1½ cups of canned tomatoes if you’re out of fresh ones.

Is this recipe soy-free?
It can be! Use chickpeas instead of tofu for a soy-free version.

Can I make it spicier?
Absolutely. Add red pepper flakes or a chopped jalapeño when you simmer the veggies.

Is it freezer-friendly?
Yes! It freezes and reheats wonderfully. Just skip the toppings and add fresh ones later.

How much protein does it have?
Each main course portion has about 28 grams of protein. Yep, it’s a heavy hitter.

Final Thoughts

This High-Protein Vegan Soup Recipe isn’t just a recipe—it’s a weeknight win, a meal prep miracle, and a cozy bowl of comfort when you need it most. It’s rich without cream, satisfying without meat, and ridiculously easy to throw together. Whether you’re chasing protein goals or just trying to eat more plants, this soup’s got your back. Want more feel-good recipes? Check out our Rustic Autumn Vegetable Soup or Hearty Vegetarian Lentil Soup next!

Visit our Pinterest for regular slow cooker recipe updates, or join our Facebook discussions where cooking fans exchange their favorite hearty meal ideas.

Print