Description
This High Protein Tomato Soup is a comforting and nourishing meal combining rich tomato flavors with plant-based proteins. Made with fresh tomatoes, red lentils, and wholesome ingredients, it is creamy, vibrant, and ready in under 30 minutes. Perfect for quick lunches or cozy dinners, it offers a dairy-free creamy texture and is easily customizable to suit various tastes and dietary preferences.
Ingredients
Scale
Main Ingredients
- 4 cups fresh tomatoes, chopped
- 1 cup red lentils, rinsed
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 4 cups vegetable broth (natural)
- 1 cup coconut milk (plant-based)
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar (natural)
- 1 teaspoon natural gelling agent
- Salt, to taste
- Black pepper, to taste
- 1/2 teaspoon smoked paprika (optional)
- Fresh basil, chopped, for garnish
Optional Variations
- 1/2 cup chickpeas, cooked
- 1/2 cup quinoa, rinsed
- 1 cup roasted red bell peppers, chopped
- 1 cup spinach or kale, chopped
- 1/4 cup coconut yogurt (plant-based), for stirring in at the end
- A dash of cayenne pepper
Instructions
- Prepare the Aromatics: Heat olive oil in a large pot over medium heat. Add finely chopped onions, minced garlic, and diced carrots. Sauté until softened and fragrant to build a rich, inviting base for the soup.
- Add Tomatoes and Lentils: Add the chopped fresh tomatoes and rinsed red lentils to the pot. Stir well to combine, allowing the tomatoes to release their juices and the lentils to begin softening.
- Pour in Broth and Simmer: Pour in the vegetable broth (natural), bring the mixture to a gentle boil, then reduce the heat and let it simmer for 15-20 minutes until the lentils and carrots are tender.
- Blend for Creaminess: Using an immersion blender, carefully blend the soup until smooth and creamy. Add coconut milk (plant-based) and the natural gelling agent as needed to achieve a velvety texture.
- Season and Finish: Season with salt, black pepper, smoked paprika if using, and a splash of apple cider vinegar (natural). Stir in chopped fresh basil for a bright herbal note before serving.
Notes
- Pre-roast tomatoes for a deeper, caramelized flavor.
- Rinse lentils thoroughly to avoid bitterness and ensure smooth cooking.
- Keep stirring during simmering to prevent lentils from sticking or burning.
- Adjust thickness by adding more vegetable broth (natural) or coconut milk (plant-based) to your liking.
- Fresh herbs like basil or parsley added at the end enhance the soup’s freshness.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizers
- Method: Stovetop
- Cuisine: International
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 220
- Sugar: 8g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 7g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 0mg
Keywords: High protein tomato soup, plant-based protein soup, creamy tomato soup, vegan tomato soup, healthy tomato soup
