Healthy High Protein Tomato Soup - Creamy Secret Ingredient

This protein tomato soup with a secret ingredient contains THREE portions of vegetables per serving and is ready to become a new household classic.

Course Main Course, Soup

Cuisine Vegan

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5

Cook Time 30

Total Time 35

Servings

Calories 306kcal

Author Tajda Ferko

Equipment

Knife & chopping board
Blender, immersion blender or food processor

Ingredients

½ teaspoon olive oil
4 cloves garlic chopped
1 small onion chopped
4 large tomatoes chopped
1 small courgette / zucchini chopped
3 small carrots thinly sliced
5 tablespoon hemp seeds
3 cups vegetable stock or more to taste
2 cups tomato sauce also called tomato passata
½ cup red split lentils dry
1 tablespoon balsamic vinegar

SEASONING

6 small leaves fresh basil reserve some for serving
2 teaspoon garlic powder
1 teaspoon paprika powder
salt and black pepper to taste
¼ teaspoon turmeric powder

US Cups - Metric

Instructions

Heat the pan. Heat olive oil in a pan, then add garlic and onion.
½ teaspoon olive oil, 4 cloves garlic, 1 small onion
Sauté the aromatics. Sauté on low heat while stirring for about 4-5 minutes or until the onions are slightly translucent.
Add veggies. Add the rest of your vegetables & seeds. Gently saute for another 5 minutes. Stir occasionally.
4 large tomatoes, 1 small courgette / zucchini, 3 small carrots, 5 tablespoon hemp seeds
Boil & simmer. Add stock, tomato sauce & lentils. Then, bring to a boil and let simmer for about 15-20 minutes until both the lentils and the carrots are soft.
3 cups vegetable stock, 2 cups tomato sauce, ½ cup red split lentils
Blend. Transfer to a blender or food processor. Add balsamic vinegar and all the seasoning. Blend until smooth and adjust the consistency if desired by adding more vegetable stock.
1 tablespoon balsamic vinegar, 6 small leaves fresh basil, 2 teaspoon garlic powder, 1 teaspoon paprika powder, salt and black pepper, ¼ teaspoon turmeric powder
Serve. Serve with fresh garlic bread, roasted pepitas for crunch, homemade pesto for extra flavor, or zingy lime crema for smoothness.

Notes

Tip 1 - Use High-Quality Tomatoes. I recommend splurging on good-quality tomatoes on the vine or heirloom tomatoes

Tip 2 - No fresh tomatoes? No problem. If fresh tomatoes aren't in season or if you want to save some money, use canned tomatoes instead. They are canned at their peak ripeness.

Tip 3 - Chop them Thin. Carrots take longer to cook than other veggies, so make sure to chop them into smaller pieces.

Tip 4 - Adjust Thickness as Needed. Tailor the consistency of your soup by adjusting the amount of liquid. If it's too thick, add more stock/broth or water; if it is too thin, let it simmer longer to reduce.

Store any leftovers in an airtight container in the fridge. Eat within 3 to 4 days, and ensure it's piping hot before serving again.

Nutrition