Description
This High Protein Tomato Soup is a nutritious, flavorful, and plant-based recipe perfect for any meal. Combining ripe tomatoes, lentils, chickpeas, and fresh herbs, it offers a rich and hearty texture while being quick to prepare in under 30 minutes. Versatile and customizable, this soup is a satisfying option for lunch, dinner, or meal prep that nourishes both body and soul.
Ingredients
Scale
Vegetables and Aromatics
- 4 cups ripe tomatoes, chopped
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, diced
Legumes and Protein
- 1/2 cup red lentils, rinsed
- 1 cup canned chickpeas, drained and rinsed
Liquids and Oils
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar (natural)
Herbs and Flavorings
- 1 teaspoon fresh thyme leaves
- 1/4 cup fresh basil leaves, chopped
- Pinch of salt
- Freshly ground black pepper, to taste
- 1 teaspoon vegetarian Worcestershire sauce (natural) (optional)
Texture Enhancer
- 1 teaspoon natural gelling agent
Instructions
- Prepare the Base: Heat olive oil in a large pot over medium heat. Sauté the chopped onions, garlic, and diced carrots until they become soft and fragrant, forming a flavorful foundation for your soup.
- Add Tomatoes and Broth: Stir in the chopped ripe tomatoes and vegetable broth. Bring the mixture to a gentle simmer, allowing the flavors to meld together beautifully.
- Incorporate Lentils and Chickpeas: Add the rinsed red lentils and drained chickpeas to the pot. These ingredients will cook down and thicken the soup naturally while enriching it with plant-based protein.
- Season and Simmer: Sprinkle in the fresh thyme, chopped basil, salt, and pepper. Add a splash of apple cider vinegar (natural) and, if using, vegetarian Worcestershire sauce (natural). Let everything simmer until the lentils are tender and the soup thickens.
- Blend and Add Texture: Use an immersion blender or transfer to a regular blender to purée the soup until smooth but still retaining some texture. Stir in the natural gelling agent to achieve a creamy richness without dairy.
Notes
- Use ripe, juicy tomatoes for a naturally sweet and vibrant soup.
- Do not overcook lentils to avoid mushiness while ensuring they are tender.
- Adjust soup thickness by adding more broth for a lighter consistency or cooking longer for a thicker texture.
- For enhanced savory flavor, a small amount of vegetarian Worcestershire sauce (natural) can be added.
- Add fresh basil and thyme near the end of cooking for the best aroma and flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizers
- Method: Simmering
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 8g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 3.8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 0mg
Keywords: High protein tomato soup, plant-based soup, lentil tomato soup, chickpea soup, healthy tomato soup, vegan tomato soup, low fat soup
