High-protein tomato soup is made with oven-roasted tomatoes, peppers, garlic, fresh basil, silken tofu, and vegan cream for a hearty and filling soup that pairs perfectly with some grilled cheese or crusty bread for dipping.
I am not going to lie, this recipe was born out of how much silken tofu and tomatoes I had lying around. I figured why not make a high-protein soup? And honestly, I am glad that I did. A few iterations later and now we have this recipe for a silky and decadent roasted veggie bowl of goodness. It’s packed with protein, it’s low-calorie, and gluten and dairy-free.
If you are looking to make this a special meal, serve it in a homemade bread bowl, with homemade croutons, crusty bread, or with a grilled tomato sandwich.
Ingredients
- 4 large tomatoes-halved
- 2 large bell peppers-halved and deseeded
- 1 head garlic wrapped in foil
- 1 yellow onion-quartered
- 1/4 cup basil-chopped
- 2 cups veggie broth
- 1 package silken tofu
- 1/4 cup vegan cream
- 1 tbsp onion powder
- 1 tbsp garlic powder
- 1 tbsp Italian seasoning
- 1/2 tbsp salt
- 1 tsp pepper
- fresh basil for garnish
Instructions
- Preheat oven to 375 degrees. Place halved tomatoes, peppers, onion quarters, and garlic on a baking tray and lightly coat in oil, salt, and pepper. Roast veggies for 20-30 minutes or until onion edges are blackened. Let cool slightly.
- Add roasted veggies, garlic cloves, tofu, spices, and broth to a blender and blend until smooth. Add more broth or water as needed to reach a soup consistency.
- Add the mixture to a pot over medium-low heat. Heat for a few minutes and then add the vegan cream and adjust seasonings to suit your taste.
- Serve warm and garnish with extra basil, croutons, or vegan cheese.
- Store leftovers in the fridge for a few days. Reheat in the microwave or on the stovetop.
Storage Information
Refrigeration:
- Allow the soup to cool completely before transferring it to an airtight container.
- Store in the refrigerator for up to 5 days.
Freezing:
- For longer storage, freeze the soup in individual portions.
- Use freezer-safe containers or zip-lock bags.
- The soup can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.
Reheating:
- Reheat the soup on the stovetop over medium heat, stirring occasionally, until warmed through.
- Alternatively, microwave individual portions on high for 2-3 minutes, stirring halfway through.
This high-protein tomato soup is not only a nutritious choice but also incredibly versatile and easy to make. Perfect for meal prepping, it can be enjoyed any time of the year. Give this recipe a try, and happy cooking!
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High-Protein Roasted Tomato Soup
Ingredients
- 4 large tomatoes-halved
- 1 head garlic wrapped in foil
- 1 yellow onion-quartered
- 1/4 cup basil-chopped
- 2 cups veggie broth
- 1 package silken tofu
- 1/4 cup vegan cream
- 1 tbsp onion powder
- 1 tbsp garlic powder
- 1 tbsp Italian seasoning
- 1/2 tbsp salt
- 1 tsp pepper
- fresh basil for garnish
- 2 large bell peppers-halved and deseeded
Instructions
- Preheat oven to 375 degrees. Place halved tomatoes, peppers, onion quarters, and garlic on a baking tray and lightly coat in oil, salt, and pepper. Roast veggies for 20-30 minutes or until onion edges are blackened. Let cool slightly.
- Add roasted veggies, garlic cloves, tofu, spices, and broth to a blender and blend until smooth. Add more broth or water as needed to reach a soup consistency.
- Add the mixture to a pot over medium-low heat. Heat for a few minutes and then add the vegan cream and adjust seasonings to suit your taste.
- Serve warm and garnish with extra basil, croutons, or vegan cheese.
- Store leftovers in the fridge for a few days. Reheat in the microwave or on the stovetop.