Description
This High Protein Tomato Soup is a comforting and nourishing plant-based meal packed with vibrant flavors, creamy textures, and wholesome ingredients. Featuring ripe tomatoes, protein-rich legumes, and aromatic herbs, it is easy to prepare and adaptable to your pantry staples and taste preferences. Perfect for a cozy dinner or nutrient-dense lunch, this soup offers warmth, satisfaction, and balanced nourishment in every bowl.
Ingredients
Scale
Main Ingredients
- 4 cups ripe tomatoes, chopped
- 1 cup red lentils, rinsed
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 2 tablespoons tomato paste (natural)
- 1 tablespoon apple cider vinegar
- 1 teaspoon salt
- ½ teaspoon black pepper
Herbs & Seasonings
- 2 tablespoons fresh basil or thyme, chopped
Optional Ingredients
- ¼ cup plant-based cream (optional)
- 1 teaspoon natural gelling agent (optional)
Instructions
- Sauté the Base: Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, and diced carrots, sauté until soft and fragrant, about 5-7 minutes. This forms the flavorful base of the soup.
- Add Tomatoes and Lentils: Stir in ripe tomatoes, tomato paste (natural), and rinsed red lentils. Mix well to coat lentils with tomato flavors evenly.
- Pour in Broth and Simmer: Add vegetable broth to the pot and bring to a boil. Reduce heat and simmer for 20-25 minutes until lentils and carrots are tender and flavors meld together.
- Blend for Creaminess: Using an immersion blender, purée the soup to your preferred consistency. For chunkier texture, blend half the soup only. If desired, stir in the natural gelling agent here for thicker texture.
- Season and Finish: Stir in fresh basil or thyme, apple cider vinegar for brightness, and plant-based cream if using. Taste and adjust salt and pepper to balance flavors perfectly.
Notes
- Use fresh tomatoes when in season for best flavor and natural sweetness.
- Rinse lentils thoroughly to remove dust and improve texture.
- Simmer the soup gently to meld flavors and soften lentils well.
- Adjust soup thickness gradually when using the natural gelling agent.
- Add fresh herbs at the end to preserve their bright, fresh taste.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Appetizers
- Method: Simmering
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 220
- Sugar: 8g
- Sodium: 550mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
Keywords: high protein tomato soup, plant-based soup, vegetarian tomato soup, red lentil soup, nourishing soup
