High-protein tomato soup

Try it!

Try this simple recipe for delicious & filling high-protein tomato soup. I'm sure you'll love it as much as I do !

A few simple ingredients are enough to make this dense, aromatic and rich in plant-based protein tomato soup appear on your table!
Soups have always been and still are my favorite! Concentrating my meals on soups helped me lose over 50 pounds, without sacrificing the taste or feeling hungry while getting all the nutrients I need.
And trust me when I tell you that you’ll less likely cheat on your diet, knowing that there’s a pot of delicious soup waiting for you at home.
vegan high-protein tomato soup

Start cooking with lentils!

If you are vegan then you are probably using them quite often – lentils are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. Above that, they’re packed with B vitamins, magnesium, zinc and potassium.
There are various types of lentils on the market. Which are the best? Well, that depends on what you are cooking.
Lentils are often categorized by their color:
  • brown lentils have a slightly earthy flavor and hold their shape well during cooking – great in stews and soups
  • green lentils have a nuttier flavor and stay firm when cooked – best choice for salads
  • yellow and red are milder and sweeter than other lentils, they also cook the fastest – use them for purees and Indian dals
  • black lentils aka beluga [ my favorite of all ], are tiny black lentils that look almost like caviar – great for salads and in soups and stews
  • How to prepare lentils?

    Unlike other legumes, lentils cook quickly without presoaking.
    Preparing lentils is very simple! Start by picking out any small, ugly ones, then rinse well to remove dirt. Place lentils in a pot, cover with water and bring to a boil. Reduce heat and simmer, uncovered [ try adding a bay leaf to the pot – it enriches the flavor ].
    Cook for about 20 minutes for red lentils, 30 minutes for brown and 40 minutes for green.

    How to store fresh and cooked lentils?

    Fresh lentils are best stored in a closed jar or air tight container, in a dark, cool place [ kitchen cabinet is perfect ]. They will keep for months.
    Cooked lentils can be stored covered in the refrigerator for up to 4 days or divided into portions and frozen for up to 3 months [ that’s how I like to store them ].

    vegan high-protein soup

    High-protein tomato soup

    Servings 4 servings
    Prep Time 5 mins
    Cook Time 30 mins
    Total Time 35 mins

    Ingredients

    • 1 cup green, brown or beluga lentils cooked
    • 1 tbsp olive oil + more for serving
    • 1 small onion finely chopped
    • 2 cloves garlic minced
    • 1 small carrot peeled, finely chopped
    • 1 stalk celery finely chopped
    • 14 ounces canned tomatoes
    • 3 small potatoes peeled, cut into small cubes
    • 2 cups vegetable broth or water
    • 4 sprigs fresh thyme
    • ¼ tsp cayenne pepper optional, to taste
    • salt to taste
    • freshly ground pepper to taste

    Instructions

    • dice the onion, carrot and celery stalk into tiny cubes
    • heat olive oil in the pot, add chopped veggies and cook on medium heat until soft
    • add garlic and thyme and cook for another 30 seconds, stirring
    • pour vegetable broth into the pot and add potatoes
    • cook for 10 minutes
    • add lentils and canned tomatoes. Season with salt, freshly ground pepper and cayenne pepper [ if using ]
    • cook for another 10 minutes
    • serve with a drizzle of olive oil and sprinkle of freshly ground pepper

    Notes

    Try making the soup with sweet potatoes or addition of other vegetables.
    Store in a refrigerator, covered, for up to 3 days.
    Nutritional value - portion, without bread
    188 kcal | Carbohydrates 27 g | Protein 8 g | Fat 5 g | Fiber 3.5 g
    Course: Main Course, Soup
    Keyword: easy, gluten free, healthy, high in protein, lentils, tomatoes

    Did you make this recipe?

    Please let me know how it turned out for you! Leave a comment below and tag @vitobites on Instagram and hashtag it #vitobites.
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    Cooked with by Magdalena Wrona.
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