Tofu in Soup? Oh yes! This creamy, rich and satisfying tomato soup is dairy free and very high in protein. It’s a satisfying meal all on it’s own, or accompanied with crusty bread for dipping!
This past weekend I came down with a nasty cold. Worse than anything I had endured in a while.
But even so, I wanted to stay on course with my diet, so Friday night, instead of painting the town red, I clamored into my Target sweatpants and headed to the kitchen for my 5th meal of the day.
The pickings were slim.
It was also like 90 degrees outside, and about 110 degrees in my sweats. Dumb wardrobe choice, but I digress.
Regardless of the mid-August temperature my body needed soup, but my eating plan also required a protein, so I brilliantly mashed the two together.
Tofu Tomato Soup (yes, it’s good!)
This soup took all of 10 minutes to make and it tasted out of this world.
One caveat: I used canned tomatoes which is not something I typically do. I prefer fresh, especially when they’re in season, but given my state, I wasn’t pulling any Martha Stewart tricks in the kitchen.
You choose the method that works for you.
The key to adding tofu to the soup without anyone noticing is to blend it super well. You can use an immersion blender, but if have a vitamix, it will make the texture next level creamy.
Note: I also added a leftover cooked veggie sausage that was in the fridge. It didn’t go over well with the hubby, so I’d advise against adding any other stray proteins to the soup. Simpler is better.
Want more protein soups? Try these!
- Keto Chicken Soup
- Manhattan Clam Chowder
- Diakon and Leek Detox Soup
Want more vegan soup ideas? Here you go!
- Vegan Chicken Noodle Soup
- Roasted Red Pepper with Carrots & Ginger Soup
- Carrot Soup with Crispy Tofu
Creamy Vegan Tomato Basil + Tofu Soup Recipe
Warm, healing soup with plenty of protein and a rich texture that makes it perfect as a stand-alone meal option.
- 1 28 ounces can of peeled or plum tomatoes (look for organic!)
- 1 cup chopped fresh basil
- 3 cups veggies soup broth (again, find organic if you can)
- 2 small carrots (finely chopped)
- 1 shallot finely chopped
- 8 ounces of organic tofu – silk is best
- 1 teaspoon of Herb de Provence (or any seasoning of your choice)
- salt & pepper to taste
- Sautee the chopped carrot and shallot in a large pot over medium heat with about two tablespoons of the soup base to keep it from sticking (this is instead of using oil).
- Once the onion is translucent (about 5 to 7 minutes) add the canned tomatoes and the remainder of the soup stock. Bring to a boil.
- Meanwhile, with a hand blender or food processor, mash up the tofu so that it’s texture becomes lumpy/creamy. Reduce the heat of the boiling soup and add the blended tofu to the boiling soup mixture. Use your hand blender to puree the ingredients together in the pot. Make it as lumpy or smooth as you like.
- Before serving, add the finely chopped fresh basil and season with salt, pepper and herbs of your choice to taste.
Caren is a certified yoga teacher, fitness instructor and author of The Fit Habit. Here she shares simple, low carb recipes, quick home workout ideas and practical ways to foster mind + body wellness.
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