High Protein Roasted Tomato and Garlic Soup
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!
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
Calories: 152kcal | Carbohydrates: 16g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 1mg | Sodium: 462mg | Potassium: 762mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1937IU | Vitamin C: 33mg | Calcium: 56mg | Iron: 1mg