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

roasted pepper, tomatoes, onion, and garlic

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!

Try these other related recipes:

Vegan Burrata Cheese

Vegan Bread Bowls

Blistered Balsamic Tomatoes

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