Description
This Easy High Protein Tomato Soup is a comforting and nourishing plant-based recipe packed with red lentils and ripe tomatoes. Ready in under 30 minutes, it delivers rich flavors and creamy texture with wholesome ingredients, perfect for a quick, energizing meal.
Ingredients
Scale
Soup Base
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 cup red lentils, rinsed
- 4 cups ripe tomatoes, chopped (or canned tomatoes)
- 4 cups vegetable broth (ensure gluten-free)
- 1/2 cup plant-based cream or plant-based yogurt
- 1 teaspoon natural gelling agent (such as agar), dissolved in warm water
- 1 tablespoon apple cider vinegar (natural)
- Salt, to taste
- Freshly ground black pepper, to taste
Herbs and Seasonings
- Fresh basil leaves or 1 teaspoon dried herbs (basil, parsley, cilantro, thyme, or oregano)
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add finely chopped onions and minced garlic, cooking until soft and fragrant to build the flavorful base of the soup.
- Add Lentils and Tomatoes: Stir in rinsed red lentils and chopped fresh or canned tomatoes. The lentils will thicken the soup while adding protein, and the tomatoes provide tangy richness.
- Pour in Broth and Simmer: Add vegetable broth and bring the mixture to a gentle boil. Reduce heat and let it simmer for about 20 minutes until lentils are tender and the soup thickens.
- Blend for Creaminess: Use an immersion blender to puree the soup until smooth, or carefully transfer to a blender, creating a luscious, creamy texture.
- Add Plant-Based Dairy and Seasonings: Stir in plant-based cream or yogurt, apple cider vinegar, salt, pepper, and herbs. Heat gently without boiling to combine flavors.
- Thicken with Natural Gelling Agent: Slowly add the dissolved natural gelling agent to the soup while stirring continuously, enhancing the soup’s body and smooth finish.
Notes
- Prep Ahead: Chop onions and garlic and rinse lentils the night before to save time.
- Balance Acidity: Adjust apple cider vinegar carefully to maintain the natural sweetness of the tomatoes.
- Use Fresh Herbs: Fresh basil or parsley adds vibrant and fresh flavor over dried herbs.
- Control Thickness: Adjust the amount of broth or natural gelling agent to get your preferred consistency.
- Stir Often: During simmering, stir regularly to prevent lentils from sticking or clumping.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizers
- Method: Stovetop
- Cuisine: International
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 6g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 0mg
Keywords: High Protein Tomato Soup, Plant-Based Soup, Vegan Tomato Soup, Red Lentil Soup, Easy Tomato Soup, Gluten Free Soup, Healthy Tomato Soup
