If you’re hunting for a hearty, nourishing meal that bursts with flavor and packs in a plant-based protein punch, look no further than this Vegan High Protein Soup. Picture sweet roasted cherry tomatoes, mellow red onion, and caramelized garlic whizzed into silky submission with creamy coconut milk and soft tofu—finished with a pop of fresh basil for brightness. Every spoonful promises comfort, nutrition, and the kind of depth that leaves you craving a second bowl. Not only is this soup rich, velvety, and satisfying, it also makes adding extra protein to your routine feel like a treat.
Ingredients You’ll Need
This Vegan High Protein Soup relies on a handful of fresh, no-fuss staples to deliver vibrant color, sumptuous texture, and that crave-worthy depth of flavor. Each ingredient earns its place in the pot and works together to create a soup you’ll want to return to all year long.
- Cherry Tomatoes: Roasting these gems concentrates their natural sweetness and gives the soup its rich, bright base.
- Red Onion: Adds gentle sharpness and sweet undertones that balance out the tomatoes.
- Head of Garlic: Roasted whole, the cloves turn nutty and mellow, elevating the soup’s depth.
- Nutritional Yeast: Brings a savory, umami-rich, almost cheesy flavor and sneaks in extra B12.
- Coconut Milk: Offers luscious creaminess and a subtle tropical note, making every bite silky.
- Salt and Pepper: Essential for seasoning, these simple staples round out and lift all the flavors.
- Soft or Silken Tofu: The secret weapon for protein and velvety texture; it blends in seamlessly and amps up satiety.
- Fresh Basil: Sprinkled in at the end, it brings a hit of fresh, peppery green fragrance and gorgeous color.
How to Make Vegan High Protein Soup
Step 1: Roast the Tomatoes, Onion, and Garlic
Start by preheating your oven to 400F. Lay out your cherry tomatoes, roughly chopped red onion, and an entire head of garlic (simply slice off the top to expose the cloves) on a parchment-lined baking sheet. Drizzle with olive oil and season generously with salt and pepper. Roast for 35 minutes, or until the tomatoes have burst and everything’s fragrant and golden. The roasting coaxes out an almost caramelized sweetness, transforming these humble veggies into a deep, savory base.
Step 2: Blend with Flavor-Boosters
Once your roasted veggies are cool enough to handle, scoop everything into a high-speed blender—just remember to pop the tender garlic cloves out of their skins and leave the papery bits behind. Add the nutritional yeast, coconut milk, your block of soft or silken tofu, and a generous handful of fresh basil. This is where the magic happens: the tofu brings protein-powered smoothness, while coconut milk lends creaminess and body without overwhelming the delicate flavors. The nutritional yeast and basil dial up the flavor to eleven.
Step 3: Adjust and Finish
Blend everything until the soup is completely smooth and creamy. Pause to taste and adjust your seasonings—sometimes just a pinch more salt or an extra leaf or two of basil is all it takes to make the soup sing. If you like your soup thinner, now’s the time to blend in a little extra coconut milk or a splash of veggie broth. Once you’ve reached the consistency you love, you’re ready to dish up!
How to Serve Vegan High Protein Soup
Garnishes
A good garnish not only makes your soup look gorgeous but also adds flavor and texture. Try drizzling a swirl of coconut milk or olive oil on top, showering it with extra fresh basil leaves or a handful of toasted pumpkin seeds for crunch. Even some chili flakes or a shake of nutritional yeast will turn your bowl into a showstopper.
Side Dishes
Pair your Vegan High Protein Soup with crusty artisan bread, crunchy garlic toast, or a side salad tossed with lemony vinaigrette. If you want to double down on protein, add a side of roasted chickpeas or a hearty quinoa pilaf—it’s a surefire way to make this a well-rounded meal for lunch or dinner.
Creative Ways to Present
Serve the soup in wide shallow bowls and float a few roasted cherry tomatoes or a basil leaf on top for restaurant-worthy flair. For a cozy twist, ladle it into mugs and sip by the fire. Or use small shot glasses for tasting-size portions at parties—Vegan High Protein Soup is every bit as elegant as it is comforting.
Make Ahead and Storage
Storing Leftovers
Let your leftover Vegan High Protein Soup cool to room temperature before transferring it to an airtight container. It’ll keep beautifully in the fridge for up to four days, and the flavors will actually deepen as it rests—making for even tastier meals the next day.
Freezing
This soup freezes like a dream! Pour it into freezer-safe containers or silicone bags, leaving a tad of space for expansion. It can be stored in the freezer for up to three months. When a soup craving hits, you’ll thank yourself for having a stash ready and waiting.
Reheating
To reheat, simply warm the soup on the stovetop over medium heat, stirring gently until hot throughout. If it’s a little too thick after chilling, you can loosen it with a splash of coconut milk or water. Reheating in the microwave also works just fine—just cover and heat in 1-minute bursts, stirring between each to ensure even warmth.
FAQs
Can I substitute firm tofu for soft or silken tofu?
While soft or silken tofu gives the smoothest, creamiest texture, you can use firm tofu in a pinch. Just be aware that the final soup may be a bit thicker and not quite as velvety, but the protein content remains high.
Is this Vegan High Protein Soup gluten-free?
Absolutely! Every ingredient here is naturally gluten-free. Just double-check labels on items like coconut milk and nutritional yeast for peace of mind if you’re particularly sensitive.
What other herbs work if I don’t have basil?
Fresh parsley or cilantro both work nicely, or try a sprinkle of dried Italian herbs for an herby twist. Be adventurous and add what you love—this soup is honestly quite forgiving!
How much protein does a serving offer?
Thanks to the tofu and nutritional yeast, each portion of this Vegan High Protein Soup contains a satisfying dose of plant-powered protein—about 9–12 grams per serving, depending on your tofu brand.
Can I make this soup ahead for meal prep?
Yes! Vegan High Protein Soup is a superstar for meal prep. Make a big batch, store in your fridge or freezer, then reheat portions whenever you need a quick, wholesome, and filling meal.
Final Thoughts
Once you try this Vegan High Protein Soup, you’ll wonder how you ever cooked without it. It’s cozy, craveable, and comes together with little effort, making it perfect for busy weeknights or lazy weekends alike. Give it a go and let this bowlful of goodness become your next go-to comfort meal!
Print
Vegan High Protein Soup Recipe
- Total Time: 45 minutes
- Yield: 4 servings
- Diet: Vegan
Description
This Vegan High Protein Soup is a flavorful and nutritious dish perfect for a cozy meal. Roasted cherry tomatoes, red onion, and garlic are blended with creamy coconut milk, tofu, and nutritional yeast for a satisfying soup.
Ingredients
Roasted Vegetables:
- 2 lbs cherry tomatoes
- 1 red onion (roughly chopped)
- 1 head garlic
Soup Base:
- ¼ cup nutritional yeast
- ½ cup coconut milk
- 1 tsp salt and pepper
- 375g soft or silken tofu (1 block)
- 1 handful basil
Instructions
- Preheat the oven to 400F.
- Once safe to handle, transfer to a high-speed blender, discarding the garlic skin.
On a parchment lined baking sheet, add the cherry tomatoes, red onion, and garlic. Season with olive oil, salt, and pepper as desired, and bake for 35 minutes, until the tomatoes have burst.
Add the nutritional yeast, coconut milk, tofu, and fresh basil. Blend until completely smooth. Taste and adjust seasonings as desired.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Blending, Roasting
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 240 kcal
- Sugar: 10g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 0mg
