Vegan High Protein Soup
This vegan high protein soup boasts tomato and basil flavors and a silky smooth texture. As you may guess from the name, it packs a serious protein punch using silken tofu as a not-so-secret ingredient. Perfect for those nights you want something warm and satisfying without spending hours in the kitchen.
My husband is an athlete, which means he is constantly looking for ways to add more protein into his meals. This vegan high protein soup is a clever way to inject extra protein into your daily meal plan. Plus, as a bonus, tofu makes this soup super creamy and silky smooth!
Why You’ll Love This Recipe
- A creamy soup that’s secretly protein-rich. Thanks to tofu, this vegan high protein soup is ultra-smooth and filling.
- Restaurant-level flavor with minimal effort. Roasting the veggies deepens the sweetness and complexity, while you can occupy yourself with something more important.
- This recipe is a meal-prep gem, great for big batches and freezer friendly. If you ask me, it tastes even better the next day.
- Creamy without dairy, rich in protein, and fully plant-based. What more could a vegan athlete ask for?
Key Ingredients
- Cherry tomatoes caramelize in the oven, bringing out their rich, naturally sweet flavor.
- Soft or silken tofu is the secret to making this vegan high protein soup creamy while adding a hefty dose of plant protein.
- Garlic is roasted whole to turn it buttery, mellow, and delicious. Don’t knock it ’til you try it!
- Nutritional yeast adds umami and depth.
- Coconut milk balances acidity and gives that lush, velvety finish when blending the soup together.
- Fresh basil adds a fragrant finish that brings the whole dish to life.
Hack It!
- Add a pinch of chili flakes or smoked paprika before blending to add extra spice or depth. Don’t be afraid to play with spices!
- If you have a soy allergy, tofu is a no-go. Try white beans for similar creaminess and a dose of plant-based protein.
- Don’t have cherry tomatoes? Cut Roma or plum tomatoes into quarters before roasting them.
- Serve with drizzle of olive oil, crusty sourdough, or roasted chickpeas make great finishing touches.
How to Make Vegan High Protein Soup
Step 1: Preheat the oven to 400F and line a baking sheet with parchment. Add the cherry tomatoes, red onion and garlic. Season with olive oil, salt and pepper as desired, and bake for 35 minutes, until the tomatoes have burst.
Step 2: Once safe to handle, transfer to a high speed blender. Squeeze the garlic cloves out and discard the skins. Add the nutritional yeast, coconut milk, tofu, and fresh basil.
Step 3: Blend until completely smooth. Taste and adjust seasonings as desired.
Step 4: Serve warm with some extra basil, crusty bread, and a drizzle of vegan cream.
Frequently Asked Questions
Store in the fridge for up to 5 days. The flavors deepen beautifully overnight.
Yes! Freeze in individual portions for up to 3 months. Defrost gently and re-blend if it separates slightly.
Soft or silken gives the best texture, but firm tofu will work if you blend it thoroughly.
Absolutely, just skip the oil when roasting.
More Plant Based Soups
- White Bean Kale Soup
- Roasted Pepper Carrot Soup
- Broccoli Leek Soup
- Creamy Dill Pickle Soup
- Healthy Alphabet Soup
Among the 150+ plant-based recipes, my PlantYou Scrappy Cooking has many soups. Better yet, all recipes are focused on making the most of what you have. From utilizing so-called scraps to transforming leftovers, this cookbook will help you reduce food waste and save money!
The Recipe: Vegan High Protein Soup
Ingredients
- 2 lbs cherry tomatoes
- 1 red onion, roughly chopped
- 1 head garlic
- ¼ cup nutritional yeast
- ½ cup coconut milk
- 1 tsp salt and pepper
- 375 gram soft or silken tofu, 1 block
- 1 handful basil
Instructions
- Preheat the oven to 400F.
- On a parchment lined baking sheet, add the cherry tomatoes, red onion and garlic. Season with olive oil, salt and pepper as desired, and bake for 35 minutes, until the tomatoes have burst.
- Once safe to handle, transfer to a high speed blender, discarding of the garlic skin. Add the nutritional yeast, coconut milk, tofu, and fresh basil.
- Blend until completely smooth. Taste and adjust seasonings as desired.
Notes
- Add a pinch of chili flakes or smoked paprika before blending to add extra spice or depth. Don’t be afraid to play with spices!
- If you have a soy allergy, tofu is a no-go. Try white beans for similar creaminess and a dose of plant-based protein.
- Don’t have cherry tomatoes? Cut Roma or plum tomatoes into quarters before roasting them.
- Serve with drizzle of olive oil, crusty sourdough, or roasted chickpeas make great finishing touches.