Description
High Protein Tomato Soup is a comforting, creamy, and nourishing plant-based recipe rich in protein and vibrant flavors. Made with ripe tomatoes, cannellini beans, fresh herbs, and a natural gelling agent, this easy-to-make soup delivers wholesome energy and a satisfying texture without dairy.
Ingredients
Scale
Soup Base
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 6 cups ripe tomatoes, chopped (fresh or canned)
- 1/4 cup fresh basil leaves
- 1 teaspoon fresh thyme leaves
Protein and Liquids
- 1 can (15 oz) cannellini beans, drained and rinsed
- 3 cups vegetable broth
- 1 cup plant-based milk
- 1 teaspoon natural gelling agent
Seasonings
- 1 tablespoon apple cider vinegar (natural)
- 1 tablespoon vegetarian Worcestershire sauce (natural)
- Salt, to taste
- Black pepper, to taste
Optional Garnishes
- Fresh basil, chopped
- Drizzle of olive oil
- Toasted nuts
Instructions
- Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add finely chopped onion and minced garlic, cooking until fragrant and translucent to build a rich, savory flavor base.
- Add Tomatoes and Herbs: Stir in chopped ripe tomatoes, fresh basil, and thyme. Allow the mixture to simmer gently so the tomatoes soften and release their juices, creating a natural sweet and tangy foundation.
- Incorporate Beans and Broth: Add the drained cannellini beans and vegetable broth, stirring well to combine protein and liquid for a hearty soup body.
- Blend Until Smooth: Use an immersion blender or blend in batches in a regular blender until the soup reaches a smooth and creamy consistency, transforming the texture into a velvety indulgence.
- Finish with Plant-Based Milk and Seasonings: Return the blended soup to heat, then stir in plant-based milk and natural gelling agent to achieve the perfect consistency. Season with apple cider vinegar (natural), vegetarian Worcestershire sauce (natural), salt, and pepper to taste before serving.
Notes
- Use ripe tomatoes for natural sweetness and enhanced flavor.
- Blend in batches if necessary to avoid splatter and ensure a smooth texture.
- Adjust thickness by adding more plant-based milk or broth, or simmer longer to thicken.
- Add fresh herbs near the end of cooking to preserve their brightness and aroma.
- Increase protein by adding more beans or plant-based protein powder if desired.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizers
- Method: Cooking on Stovetop
- Cuisine: Plant-Based
Nutrition
- Serving Size: 1 bowl (about 1 1/2 cups)
- Calories: 180
- Sugar: 6g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 0.9g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 0mg
Keywords: high protein tomato soup, plant-based soup, creamy tomato soup, vegetarian soup, gluten free soup, healthy tomato soup
