Your classic, canned tomato soup got a major upgrade with this High Protein Roasted Tomato and Garlic Soup! Everything is roasted on one sheet-pan for ease, then it’s blended up along with fresh basil and silken tofu for a vegan protein boost. It’s packed with flavor and pairs perfectly with a grilled cheese on a chilly winter day!
I can’t even tell you how many times my husband has begged me to make him a good ole tomato soup with grilled cheese. I kept shrugging him off thinking it was “too basic” to post. Everyone already has a go-to tomato soup recipe right? They don’t need another one from me. Well we’re switching that mental narrative in 2025! Out with the overthinking and in with the simple, classic recipes that everyone knows and loves.
With that little therapy session over, let’s get into the recipe. In true Maddie fashion, I had to put a bit of a high-protein twist on this classic. Because frankly, ya girl is not gunna be full from one measly bowl of blended veggies! So, with the addition of silken tofu, this roasted tomato and garlic soup is not only high-protein but also completely vegan. Don’t worry…you can’t even taste the silken tofu!
To make this roasted tomato and garlic soup recipe even easier, we’re making it sheet-pan style. AKA you just have to add the tomatoes, garlic and onion to a baking sheet, let it all roast in the oven and blend it up! Meals like this are so low-maintenance but they develop enough flavor that it seems like you spent hours slaving away over the stove. Anyways, I hope you make this one on a chilly winter day and love it as much as we did!
Why You’ll Love this High Protein Roasted Tomato and Garlic Soup
- It’s easy to make, with most of the time being passive roasting time.
- This tomato soup is higher in protein, thanks to the addition of silken tofu.
- It’s completely vegan, dairy free and gluten free.
- This tomato soup is way more flavorful than the canned kind!
- It pairs perfectly with grilled cheese for a cozy and protein-packed meal.
- This stores well and makes for a great meal prep lunch option.
- It’s full of flavor from the roasted garlic and fresh basil.
What You Need to Make this High Protein Tomato Soup
- Tomatoes: I used the ones that come on the vine, and then I remove the vines and quarter them. But, if you’re using smaller tomatoes, you can just half them.
- Yellow Onion: 1 really large yellow onion, or two small ones. Peel it, cut off the ends, and then cut it into eighths (you just want large chunks).
- Garlic: This tomato soup features a whole head of garlic…but don’t worry it’s not overpowering. Roasting the garlic mellows out the flavor.
- Olive Oil: A bit of olive oil or avocado oil to toss the tomatoes and onion in before roasting.
- Balsamic Vinegar: This is a secret ingredient that really enhances the flavor of your tomato soup…trust me!
- Silken Tofu: To make this roasted tomato soup high protein while keeping it vegan, we’re adding in 1 package of silken tofu…you can’t even taste it!
- Fresh Basil: I firmly believe that a tomato soup NEEDS fresh basil…both for blending in it and garnishing.
- Broth: If you’re not vegan, use chicken stock or bone broth for a higher-protein option. Otherwise, you can use veggie broth. You don’t need much here!
- Smoked Paprika, Red Pepper Flakes, Kosher Salt & Black Pepper: These simple seasonings add a bit of smoke and spice to this tomato soup.
How To Make this Roasted Garlic Tomato Soup
Toss Veggies in Oil & Spices:
First, preheat your oven to 400F. Then, add tomatoes and onion to a baking sheet. Drizzle most of the oil (reserving some for the garlic) and all of the balsamic evenly over top, followed by the spices. Toss to coat. Pour the remaining bit of oil over the top/exposed part of the garlic head. Then, wrap it up in aluminum foil and add it to the baking sheet.
Roast Tomatoes, Garlic & Onion:
Transfer baking sheet to the oven to roast for about 40 minutes. Allow everything to cool slightly. Then, transfer tomatoes, onion, garlic cloves, basil, silken tofu and all the juices from the pan, into the blender. You will likely have to do this in 2 batches.
Blend Soup & Add Broth:
Start blending the soup, adding as much or as little broth until you reach your desired consistency. For me, this was about 1 cup total.
Transfer to Pot to Warm Up & Enjoy:
Transfer blended soup to a large pot or dutch oven and bring it up to a boil. Once boiling, reduce heat to low and let it simmer for at least 15 minutes. Add red pepper flakes, and more salt and pepper to taste. Enjoy!
Why Did my Roasted Tomato and Garlic Soup Come out More Orange than Red?
If your tomato soup came out more of a burnt orange color…don’t fret, that’s how it’s supposed to be! So let me explain why that happens. Unlike many tomato soups, this one is made only with fresh roasted tomatoes...NOT canned tomatoes or tomato paste. Therefore, it turns more of an orange color vs that bright red that we’re all accustomed to. Don’t worry it tastes just as delicious (well, actually better)!
Substitution FAQs:
- Can I use a different variety of tomatoes? What about canned tomatoes? Yes, you can absolutely use a different variety of tomatoes such as roma, cherry tomatoes, or a mix of multiple. If your tomatoes are on the smaller side, either leave them whole or only half them. I have NOT tried this recipe with canned tomatoes.
- Can I substitute dried basil for the fresh? I would not recommend substituting dry basil…it really doesn’t add the same level of flavor as fresh does!
- What is silken tofu? Are there any substitutes? Silken tofu is a Japenese-style tofu that’s much softer than the tofu you may be used to. It’s almost flavorless and blends right into the soup, making it an easy way to increase the protein. I have not tried any substitutes, but you can definitely omit it if you want.
- I don’t have a blender, what can I use instead? You can certainly use an immersion blender/hand blender, if you have that. Just transfer everything to your pot and then blend. This may also work with a large, strong food processor, but I haven’t tested it.
What Should I Serve with this Vegan Tomato Basil Soup?
There is no better, and more iconic, food combination than tomato soup and a grilled cheese! It’s also a great way to turn this roasted tomato and garlic soup into a full meal and add protein and carbohydrates.
If you’re vegan/dairy free, you can of course use vegan shredded cheese, but it may not melt as well. Even just a slice of toasted bread or a crunchy baguette would be the perfect thing to dip into this delicious, creamy soup!
As someone who is NOT vegan/dairry free, I whipped up a quick grilled cheese using two slices of One Mighty Mill Power Grains bread (which has 6g of protein per slice!) and some freshly shredded sharp cheddar. I buttered one side of each bread slice to get that golden, crispy finish! Here’s a recipe that shares my tried and true grilled cheese methodology – you can just omit the bacon and other add-ins.
How Should I Store Leftover Roasted Tomato and Garlic Soup?
I will forever stay that soup is the perfect food for meal prep! If you have leftover high protein roasted tomato and garlic soup, simply allow it to cool down before transferring it to an airtight container or jar and storing it in the fridge for up to 5 days. Re-heat it gently in the microwave, for about 1.5 minutes, stirring after each 30 seconds.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for More Soup Recipes?
- Butternut Squash and Carrot Soup
- Greek Lemon Chicken Soup
- Buffalo Chicken Chili
- Creamy Chicken and Wild Rice Soup
- Healthy Zuppa Toscana
- Marry Me Chicken Tortellini Soup
- Miso Bok Choy Noodle Soup
High Protein Roasted Tomato and Garlic Soup
Equipment
- aluminum foil
- Blender
- large pot or dutch oven
- spatula
Ingredients
- 3 lbs vine ripe tomatoes quartered (or halved if small)
- 1 large yellow onion peeled & cut into eighths
- 1 small head of garlic top chopped off
- 2 tbsp olive oil or avocado oil
- 1 tbsp balsamic vinegar
- 1 tsp kosher salt + more to taste
- ½ tsp black pepper
- ¼ tsp smoked paprika
- 1 lb silken tofu
- ½ packed cup fresh basil leaves (about 1 oz)
- 1 cup broth or stock of choice (I used chicken stock) + more as needed
- red pepper flakes optional, to taste
Instructions
- First, preheat your oven to 400F. Then, add tomatoes and onion to a baking sheet. Drizzle most of the oil (reserving some for the garlic) and all of the balsamic evenly over top, followed by the spices. Toss to coat.3 lbs vine ripe tomatoes, 1 large yellow onion, 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp kosher salt, ½ tsp black pepper, ¼ tsp smoked paprika
- Pour the remaining bit of oil over the top/exposed part of the garlic head. Then, wrap it up in aluminum foil and add it to the baking sheet.1 small head of garlic
- Transfer baking sheet to the oven to roast for about 40 minutes. Allow everything to cool slightly. Then, transfer tomatoes, onion, garlic cloves, basil, silken tofu and all the juices from the pan, into the blender. You will likely have to do this in 2 batches.½ packed cup fresh basil leaves, 1 lb silken tofu
- Start blending the soup, adding as much or as little broth until you reach your desired consistency. For me, this was about 1 cup total.1 cup broth or stock of choice
- Transfer blended soup to a large pot or dutch oven and bring it up to a boil. Once boiling, reduce heat to low and let it simmer for at least 15 minutes. Add red pepper flakes, and more salt and pepper to taste. Enjoy!red pepper flakes
Video
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.
What an interesting recipe with the silken tofu added for protein. Sounds like a great, tasty version of tomato soup. My kids and I are vegetarian and it is nice to have some good sources of protein when we cook.
Yes!! Silken tofu is my favorite addition to blended soups & sauces 🙂
Made this a week ago and it was very tasty and full of flavour! The roasted tomatoes and garlic definitely bring this soup to another level. I did not have the silken tofu at the time but used soft tofu. Next time I will though!
Thank you so much Ella!!