High Protein Vegan Tomato Soup
Creamy, hearty, and bursting with flavor, this High Protein Vegan Tomato Soup is the ultimate comfort food with a nutritious twist. Packed with plant-based protein from red lentils and enriched with creamy lite coconut milk, this soup is both delicious and satisfying. A medley of classic aromatics—onion, garlic, carrot, and celery—are sautéed to create a flavorful base, while tomato paste, canned tomatoes, and warm spices like smoked paprika and oregano take the taste to the next level. Perfectly simmered and optionally blended for a velvety texture, this easy-to-make soup is ready in just 40 minutes. Whether you're looking for a healthy weeknight dinner, a meal prep favorite, or a cozy lunch option, this vegan and gluten-free recipe will quickly become a staple in your home. Pair it with crusty bread or a side salad for a complete and wholesome meal!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 1 medium Carrot, diced
- 1 stalk Celery, diced
- 2 tablespoons Tomato paste
- 4 cups Vegetable broth
- 2 14-ounce cans Canned diced tomatoes
- 1 cup Red lentils, rinsed and drained
- 1 cup Lite coconut milk
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- 0.5 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until softened.
Stir in the minced garlic, diced carrot, and diced celery, and sauté for another 2-3 minutes.
Add the tomato paste and cook for 1 minute to enhance the flavor.
Pour in the vegetable broth and canned diced tomatoes, stirring to combine.
Add the red lentils, dried basil, dried oregano, smoked paprika, salt, and black pepper. Stir well.
Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 20 minutes or until the lentils are tender.
Stir in the coconut milk and cook for another 5 minutes until heated through.
Use an immersion blender to partially blend the soup for a creamier texture, or leave it chunky if preferred.
Taste and adjust the seasoning as needed.
Serve the soup hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
1305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 12.3 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 5731 mg | 249% | |
| Total Carbohydrate | 151.9 g | 55% | |
| Dietary Fiber | 48.1 g | 172% | |
| Total Sugars | 52.8 g | ||
| Protein | 45.8 g | 92% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 530 mg | 41% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 4874 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
