Creamy Red Lentil Tomato Soup Vegan Recipe with Tofu Croutons
A velvety vegan tomato soup with red lentils topped with crunchy baked tofu cubes for a satisfying, high-protein vegan meal.
Ingredients
Tofu Croutons
- 1 tablespoon olive oil (for tofu)
- 14 ounce block extra-firm tofu, cubed
- 1 tablespoon nutritional yeast
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Soup
- 1 tablespoon olive oil
- 1 medium onion diced
- 2 cloves garlic minced
- 14 ounce can diced tomatoes
- 1 cup red lentils rinsed
- 3 cups vegetable broth
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Flexitarian option: stir in about 2 cups of shredded rotisserie chicken, 12 ounces of cooked turkey meatballs, or ½ pound of sautéed shrimp at the end of cooking so the protein stays tender.
Instructions
- Heat oven to 400°F. Toss tofu with 1 tablespoon olive oil, nutritional yeast, salt, and pepper. Bake 20 minutes or until crispy on the outside, flipping halfway.
- Meanwhile, heat olive oil in a pot. Sauté onion and garlic until softened, 4–5 minutes.
- Add tomatoes, lentils, broth, smoked paprika, and oregano. Simmer 20 minutes until lentils are soft.
- Blend soup with an immersion blender until desired smoothness is reached. Adjust seasoning to taste. Serve topped with crispy tofu croutons.
Kori's Tips
For more helpful hints, substitution ideas, cooking tips, and other delicious recipes check out my post above.
FLEXITARIAN: This soup is completely plant-based, but you can easily adapt it to include animal protein if desired. For 4 servings, stir in about 2 cups of shredded rotisserie chicken, 12 ounces of cooked turkey meatballs, or ½ pound of sautéed shrimp at the end of cooking to keep the protein tender.
TIPS: Rinse the lentils thoroughly before cooking to remove excess starch and ensure they cook evenly. If you prefer a chunkier texture, only blend half the soup. For the tofu, be sure to press it well before cubing—this helps it bake up crispier.
VARIATIONS: Stir in ½ cup coconut milk for extra creaminess or add a splash of balsamic vinegar for a tangy finish. Swap the tofu croutons for roasted chickpeas if that’s what you have on hand. Fresh herbs, such as basil, parsley, or cilantro, make a nice garnish.
SERVING SUGGESTIONS: Season to taste and serve topped with tofu croutons. Pair with crusty bread, garlic naan, or a side salad for a balanced meal.
Nutrition
Calories: 332kcalCarbohydrates: 40gProtein: 22gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 928mgPotassium: 899mgFiber: 16gSugar: 7gVitamin A: 769IUVitamin C: 14mgCalcium: 110mgIron: 6mg
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