Description
This High Protein Tomato Soup is a comforting and nourishing plant-based recipe that combines fresh ripe tomatoes and cooked chickpeas to deliver a rich, creamy, and satisfying meal. Perfect for a quick lunch or wholesome dinner, it features simple ingredients packed with flavor and protein, adaptable to various diets and preferences.
Ingredients
Scale
Base Ingredients
- 3 cups ripe tomatoes, chopped
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 4 cups vegetable broth
Protein and Flavor Enhancers
- 1 1/2 cups cooked chickpeas
- 1 tablespoon vegetarian Worcestershire sauce (natural)
- 1/4 cup fresh basil leaves, chopped
- 1 teaspoon natural gelling agent (e.g., agar or carrageenan)
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- Prepare the base: Heat olive oil in a large pot over medium heat. Sauté the chopped onions until they become soft and translucent. Add minced garlic and cook for another minute until fragrant.
- Add tomatoes and broth: Pour in the chopped ripe tomatoes and vegetable broth. Stir well to combine and bring the mixture to a simmer, allowing the flavors to meld.
- Incorporate protein and flavor enhancers: Stir in the cooked chickpeas, vegetarian Worcestershire sauce, and fresh basil. Let everything cook together gently for about 15 minutes so the chickpeas absorb the tomato essence.
- Blend and thicken: Use an immersion blender or transfer to a stand blender to purée the soup until smooth and creamy. Return it to the pot and sprinkle in the natural gelling agent gradually to achieve a velvety texture.
- Season and serve: Adjust seasoning with salt and pepper to your taste. Serve the soup hot, garnished with extra fresh basil or a drizzle of olive oil for added indulgence.
Notes
- Use the ripest, freshest tomatoes available for best flavor and color.
- Ensure chickpeas are soft and tender to enhance texture.
- Simmer the soup gently to develop deep and melded flavors.
- Add fresh herbs near the end of cooking to preserve their vibrant taste.
- Gradually add the natural gelling agent to get the ideal creamy consistency without heaviness.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Appetizers
- Method: Simmering
- Cuisine: Plant-Based
Nutrition
- Serving Size: 1 bowl (approximately 1 1/2 cups)
- Calories: 180
- Sugar: 7g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 0mg
Keywords: high protein soup, tomato soup, vegan soup, plant-based protein, comforting soup, gluten free soup
