Description
High Protein Tomato Soup is a comforting and nutrient-packed meal bursting with fresh tomato flavors and enriched with plant-based protein. Perfect for busy days, this quick and easy soup combines ripe tomatoes, cooked lentils, and aromatic herbs in a smooth, velvety broth. Customize with your favorite veggies or spices and enjoy a wholesome, cozy bowl that fuels your body with natural ingredients.
Ingredients
Scale
Main Ingredients
- 4 cups ripe tomatoes, chopped
- 1 cup cooked lentils
- 4 cups vegetable broth
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon natural gelling agent
- 10 fresh basil leaves, chopped
- 2 tablespoons olive oil (natural)
- 1 tablespoon apple cider vinegar (natural)
- Salt, to taste
- Black pepper, to taste
Instructions
- Sauté Aromatics: Heat olive oil (natural) in a large pot over medium heat. Add finely chopped onions and minced garlic, cooking until soft and fragrant to build the soup’s savory base.
- Add Fresh Tomatoes and Simmer: Add chopped ripe tomatoes, apple cider vinegar (natural), and vegetable broth to the pot. Let simmer gently, stirring occasionally to help the tomatoes break down and release their juices.
- Blend for Creaminess: Once the tomatoes are soft and cooked through, blend the soup using a blender or immersion blender until smooth and velvety. Return the blended soup to heat.
- Incorporate Protein and Natural Gelling Agent: Stir in cooked lentils and a pinch of natural gelling agent to thicken and enrich the soup. Simmer for an additional 5 minutes to combine flavors and achieve desired texture.
- Season and Finish: Add salt, black pepper, and fresh chopped basil leaves. Adjust seasoning to taste and remove from heat. Serve hot.
Notes
- Use fresh, ripe tomatoes for vibrant color and natural sweetness.
- Do not skip onions and garlic as they build a deep umami base.
- Blend soup to your preferred texture, either smooth or slightly chunky.
- Rinse lentils before cooking and add fully tender lentils to avoid mushiness.
- Allow the soup to simmer gently to develop layers of flavor and smooth mouthfeel.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizers
- Method: Simmering
- Cuisine: International
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 180
- Sugar: 8g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 0mg
Keywords: high protein tomato soup, plant-based protein, quick tomato soup, easy tomato soup, healthy tomato soup
