Healthy High Protein Tomato Soup
This nutrient-dense tomato soup is a nourishing, plant-based twist on a classic favorite. By replacing heavy cream with red split lentils and hemp seeds, this recipe adds incredible silkiness and a robust protein boost. Packed with fresh tomatoes, carrots, and zucchini, it is a deeply savory and fiber-rich meal that feels like a hug in a bowl, perfect for busy evenings or meal prepping ahead of time.
- Prep Time: 15
- Cook Time: 30
- Total Time: 45
- Yield: 4 servings 1x
- Category: Dinner
- Method: Stovetop simmering
- Cuisine: Modern Mediterranean
- Diet: Vegan
Ingredients
1/2 teaspoon olive oil
4 cloves garlic, minced
1 small onion, diced
4 large tomatoes, chopped
1 small zucchini, chopped
3 small carrots, thinly sliced
5 tablespoons hemp seeds
3 cups vegetable stock
2 cups tomato passata
1/2 cup dry red split lentils
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the onion and garlic, and sauté until fragrant and softened.
Add the chopped tomatoes, carrots, and zucchini to the pot and cook for 5 minutes.
Stir in the red lentils, tomato passata, and vegetable stock.
Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes, or until the lentils are tender.
Remove from heat and stir in the hemp seeds.
Use an immersion blender to puree the soup until smooth andvelvety.
Stir in the balsamic vinegar, salt, and pepper to taste.
Serve warm.
Notes
Store in an airtight container in the refrigerator for up to 4 days. This soup also freezes exceptionally well for up to 3 months. For an extra protein boost, feel free to sprinkle additional hemp seeds or toasted pepitas on top before serving.
Nutrition
- Serving Size: 1.5 cups
- Calories: 210
- Sugar: 9g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 0.5g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
Find it online: https://paulakitchen.com/healthy-high-protein-tomato-soup/