High Protein Vegan Tomato Soup

Packed with rich flavors and plant-based protein, this High Protein Vegan Tomato Soup is a wholesome, hearty twist on the classic comfort food favorite. Combining the natural sweetness of sautéed onions, carrots, and celery with the creamy richness of coconut milk, this recipe gets its protein boost from red lentils, creating a satisfying meal that's as nutritious as it is delicious. Aromatic herbs like basil, oregano, and a hint of smoked paprika elevate the robust tomato base, while an optional parsley garnish adds a fresh, vibrant finish. Ready in just 40 minutes, this dairy-free and gluten-free soup is perfect for an easy weeknight dinner or meal prep. Enjoy it chunky for a rustic vibe or blend it to silky perfection—either way, it's a protein-packed bowl of comfort you’ll love!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 3 cloves Garlic, minced
• 1 medium Carrot, diced
• 1 stalk Celery, diced
• 2 tablespoons Tomato paste
• 4 cups Vegetable broth
• 2 14-ounce cans Canned diced tomatoes
• 1 cup Red lentils, rinsed and drained
• 1 cup Lite coconut milk
• 1 teaspoon Dried basil
• 1 teaspoon Dried oregano
• 0.5 teaspoon Smoked paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 3-4 minutes until softened.

Step 3

Stir in the minced garlic, diced carrot, and diced celery, and sauté for another 2-3 minutes.

Step 4

Add the tomato paste and cook for 1 minute to enhance the flavor.

Step 5

Pour in the vegetable broth and canned diced tomatoes, stirring to combine.

Step 6

Add the red lentils, dried basil, dried oregano, smoked paprika, salt, and black pepper. Stir well.

Step 7

Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 20 minutes or until the lentils are tender.

Step 8

Stir in the coconut milk and cook for another 5 minutes until heated through.

Step 9

Use an immersion blender to partially blend the soup for a creamier texture, or leave it chunky if preferred.

Step 10

Taste and adjust the seasoning as needed.

Step 11

Serve the soup hot, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	(2217.9g)

Amount per serving	% Daily Value*
Calories	1305.4

Total Fat 62.0g	0%
Saturated Fat 12.0g	0%
Polyunsaturated Fat 12.3g
Cholesterol 15.9mg	0%
Sodium 5731.0mg	0%
Total Carbohydrate 151.9g	0%
Dietary Fiber 48.1g	0%
Total Sugars 52.8g
Protein 45.8g	0%

Vitamin D 0IU	0%
Calcium 529.5mg	0%
Iron 19.2mg	0%
Potassium 4874.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.4%

Protein: 13.6%

Carbs: 45.0%