Description
Cozy and nourishing High Protein Tomato Soup packed with fresh tomatoes, red lentils, and wholesome plant-based ingredients. This easy-to-make soup offers rich flavor and a powerful protein boost in every spoonful, perfect for lunch, dinner, or a protein-rich snack.
Ingredients
Scale
Vegetables
- 4 cups fresh tomatoes, chopped
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium carrot, finely chopped
- 2 celery stalks, finely chopped
Proteins and Pulses
- 3/4 cup red lentils, rinsed
Liquids and Broths
- 4 cups vegetable broth
- 2 tablespoons apple cider vinegar (natural)
- 1/4 cup plant-based cream (plant-based)
Oils and Fats
- 2 tablespoons olive oil
Flavorings and Seasonings
- 2 tablespoons tomato paste (natural)
- 1 teaspoon fresh basil, chopped
- 1 teaspoon fresh thyme leaves
- Salt, to taste
- Freshly ground black pepper, to taste
- Pinch of natural gelling agent
Instructions
- Prepare the Vegetables: Finely chop the onion, garlic, carrot, and celery. These aromatics will form the flavorful base for the soup.
- Sauté the Base: Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, carrot, and celery. Stir occasionally and cook for 5-7 minutes until softened and fragrant, building depth and warmth in the soup.
- Add Tomatoes and Lentils: Stir in the fresh tomatoes, tomato paste (natural), and rinsed red lentils. Mix thoroughly to coat the lentils and vegetables with the tomato paste for a concentrated flavor.
- Pour in Broth and Simmer: Add vegetable broth, basil, thyme, apple cider vinegar (natural), salt, and pepper. Bring to a boil, then reduce heat and simmer gently for about 20 minutes until lentils are tender and flavors meld beautifully.
- Blend and Finish: Use an immersion blender to blend the soup until smooth and creamy. Stir in plant-based cream (plant-based) and a pinch of natural gelling agent for a silky texture. Adjust seasoning to taste before serving.
Notes
- Use ripe, fresh tomatoes for the best natural sweetness and vibrant flavor.
- Rinse lentils well to ensure a clean, smooth soup without grit.
- Simmer gently to keep flavors bright and avoid bitterness.
- Blend carefully using an immersion blender to control texture and prevent over-processing.
- Season gradually by adding salt and acid little by little for perfect balance.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Appetizers
- Method: Simmering
- Cuisine: Plant-Based
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 180
- Sugar: 8g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 0mg
Keywords: high protein, tomato soup, plant-based, vegan, gluten free, healthy soup, red lentils, easy recipe, comfort food
