Vegan High Protien Creamy Tomato Soup

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A very high-protein, vegan alternative to creamy tomato soup.

Preparation time: 15
Cooking time: 20

Difficulty: Easy - for beginners
Serves: 4

Dietary guidance: v v n g d 

Tags: main · soup · side · appetizer ·


1 28 ounce can of peeled or plum tomatoes (look for organic!)
1 cup chopped fresh basil
3 cups veggies soup broth (again, find organic if you can)
2 small carrots, finely chopped
1 shallot finely chopped
8 ounces of organic tofu – silk or firm
1 teaspoon of Herb de Provence (or any seasoning of your choice)
salt & pepper to taste


Sautee the chopped carrot and shallot in a large pot over medium heat with about two tablespoons of the soup base to keep it from sticking (this is instead of using oil).

Once the onion is translucent (about 5 to 7 minutes) add the canned tomatoes and the remainder of the soup stock. Bring to a boil.

Meanwhile, with a hand blender or food processor, mash up the tofu so that it’s texture becomes lumpy/creamy. Reduce the heat of the boiling soup and add the blended tofu to the boiling soup mixture. Use your hand blender to puree the ingredients together in the pot.

Before serving add the finely chopped fresh basil and season with salt, pepper and herbs of your choice to taste.


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