High-Protein Vegan Soup Recipe for Busy Weeknights
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.)
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 to 6 servings
- Category: Main Course, Side Dish
- Method: Stovetop, Blended
- Cuisine: Vegan
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 teaspoons 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
- 3 tablespoons nutritional yeast
- 3 tablespoons lemon juice, plus more to taste
- 1 tablespoon mellow miso or 2 teaspoons Dijon mustard
Instructions
1. Add the whole onion, whole seeded peppers, whole tomatoes, garlic, broth, tomato paste, smoked paprika, cumin, thyme, and bay leaf to a large pot. Bring to a boil, then cover and simmer gently for 30–35 minutes, until the onion and peppers are very soft and the tomatoes burst. Flip the vegetables after 15 minutes for even cooking.
2. Remove the bay leaf and use an immersion blender to blend the vegetables in the pot until smooth.
3. In a tall jar, add silken tofu (or chickpeas), nutritional yeast, lemon juice, and miso. Blend with an immersion blender until completely smooth. If using chickpeas, add ¾ cup vegetable broth and more as needed to blend.
4. Stir the cream and cooked beans into the blended soup. Blend again with the immersion blender until mostly smooth, leaving some whole beans and chunks.
5. Simmer the soup over low heat for 2–3 minutes, avoiding boiling. Adjust the thickness with broth as needed. Season with salt, black pepper, and a squeeze of lemon juice. Optionally, top with pesto.
Notes
For a thicker soup, start with 2½ cups vegetable broth and use 4 tomatoes instead of 6.
If making chickpea cream, add vegetable broth to help blend smoothly.
Nutrition facts are based on one-fourth of the total recipe (main course portion). If served as a side, the recipe makes 6 portions.
Top with oil-free pesto if desired.
Find it online: https://cookingwithramsay.com/high-protein-vegan-soup/