A garden vegetable soup recipe with carrots, onions and added tempeh to give it a protein boost for vegetarians, vegans and of course meatless Monday! For the kids, serve up this tempeh and tomato soup recipe with a vegan grilled cheese for a classic American lunch, veganized.
This soup recipe can easily be made gluten-free. You'll need to make sure that the tempeh you use is gluten-free as well as the vegetable broth. All of the other ingredients are safe for anyone with gluten sensitivities.
Tempeh tomato soup recipe and photo courtesy of Lightlife Foods
See also: More tempeh recipes
- 1 8-ounce package tempeh, cut into 1/2-inch cubes
- 1/4 cup olive oil, divided
- 1 large onion, chopped
- 1/2 teaspoon salt
- 2 pounds carrots, peeled and sliced into 1/2-inch rounds
- 4 1/2 cups vegetable broth
- 1/4 cup tomato paste
- 1 teaspoon lemon juice
- 1 tablespoon chopped fresh dill
In a large soup pot, heat 2 tablespoons of the olive oil over medium heat. Add in the chopped onion and the salt and heat, stirring frequently, for 6-8 minutes or until the onion is soft.
Next, add in the sliced carrots, the cover the soup pot, and reduce the heat to low. Allow the carrots to cook, stirring frequently, for about 5 minutes.
Next, add in the vegetable broth and bring to a boil over high heat.
Once the vegetable broth is boiling, reduce the heat to a slow simmer and allow to heat, covered, for another 30 minutes.
In a blender, carefully purée the soup mixture in batches until smooth and creamy, then add in the tomato paste and lemon juice to the blender and blend for a few seconds just to incorporate.
In a skillet, heat 2 remaining tablespoons oil over medium-high heat. Add tempeh and cook for 3 minutes, stirring frequently. Add dill and cook for 30 seconds. Ladle soup into six bowls and top each bowl with tempeh and dill.
This tempeh and tomato soup recipe is both high protein, vegetarian, vegan and low-calorie.
Makes six servings of vegetable tempeh soup.
Total Fat 13 g 19%; Saturated Fat 2 g 9%; Trans Fat 0 g
Cholesterol 0 MG 0%
Sodium 1,017 MG 42%
Vitamin A 484% Vitamin C 13%
Carbohydrate 24 g 8%; Dietary Fiber 9 g 34%; Sugars 9 g 1%
Protein 8 g 16%; Calcium 8% Iron 12%
Like making homemade tomato soup or vegetable soup? Try these healthy soup recipes:
- Ten-minute tomato vegetable soup recipe
- Quick and easy tomato and rice soup
- Chilled Tomato Basil Soup
- Gourmet Chickpea and Sun-dried Tomato Soup
- Southwestern Style Tomato Soup Recipe
- See also: Even more healthy vegetarian tomato soup recipes to try