High Protein Vegan Tomato Soup

Name: High Protein Vegan Tomato Soup
Total time: 45 min
Ingredients: red onion, sliced; olive oil; tomato paste; chickpea flour (gram flour); unsweetened soy milk; vegetable stock; chopped tomatoes; red lentils; cashews; dried oregano; salt; lemon, juiced

a warming Vegan dinner

45 min

By Izy Hossack
December 19, 2022

Why trust us?

This creamy vegan tomato soup is simmered with red lentils and cashews then blended to make the silkiest texture whilst helping you stay fuller for longer. Serve alongside some protein bread for dipping and you’ve got a perfectly comforting vegan-friendly dinner.

Ingredients

4 Persons

1

red onion, sliced
1 tbsp

olive oil
25 g

tomato paste
1 tbsp

chickpea flour (gram flour)
250 ml

unsweetened soy milk
450 ml

vegetable stock
1 x 400g tin

chopped tomatoes
100 g

red lentils
25 g

cashews
1 tsp

dried oregano
0.5 tsp

salt
0.5

lemon, juiced
1 handful

fresh basil

Preparation

1

Heat the oil over a medium heat in a large pot on the stove. Add the onion and cook until softened – around 5 minutes. Add the tomato paste, stirring often until it darkens slightly. Stir in the chickpea flour and then gradually stir in the soy milk to make a thick saucy consistency.
2

Add the stock, chopped tomatoes, red lentils, cashews, oregano and salt. Bring to the boil then turn down to simmer for 20-30 minutes until the lentils are completely soft.
3

Remove from the heat and add the lemon juice and basil then blend until completely smooth. Taste the soup and season with more salt/lemon juice (or a pinch of sugar), as needed.
4

Divide the soup between 4 bowls and serve hot.
1

Enjoy!