This vegan queso soup recipe is creamy, satisfying, loaded with vegetables, and a great quick lunch or dinner. Top with tortilla chips for extra crunch! A high-protein recipe to meal prep. This soup is also gluten free and super simple to make.
This Dairy Free Queso Soup Recipe Is:
- Creamy
- Hearty
- Loaded with Flavor
- Fresh
- Earthy
- Versatile
- Vegan, vegetarian, gluten free, and dairy free!
- High protein, and a great choice for meal prep soup
One of the BEST Pantry Staple Queso Recipes
This vegan queso soup recipe is a fantastic pantry-staple meal! It uses almost all ingredients you would have in your dry pantry or cupboards. You probably already have a lot of these ingredients on hand! Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate. I made a list of my Top 125 Plant-Based Pantry Staples that always keep on hand. And you can check out all my favorite pantry staple recipes on TheHerbeevore.com here. By stocking up on healthy whole ingredients you can cook delicious recipes without a trip to the store!
What’s In This Gluten Free Queso Soup Recipe?
- Olive Oil – I like using Zoe olive oil in my recipes because it has a fantastic flavor and is a great quality. Plus I get mine on Amazon which is a really good value for the price.
- Red Onion
- Garlic
- Diced Tomatoes – I only use no salt added diced tomaotes in my recipes. I like these Colavita boxed tomatoes, becuase they are BPA free, have no sodium, and are more ecofriendly than aluminum cans. Plus they are a great value, so I always stock up on these when I need more tomatoes.
- Red Lentils – I like these red lentils, which are great to throw into soups and stews. Red lentils dissolve a bit when cooked, making them a great choice for creamy soups… you won’t notice they’re there!
- Vegetable Stock or Bouillon – I like using Better than Bouillon’s vegetable base which is reduced sodium, making this a healthy addition.
- Black Beans – I always use no sodium canned black beans, or I make them from scratch. Canned beans have tons of sodium, so if you do use a normal variety, skip the salt.
- Spices – Chili Powder, Orergano, Red Pepper Flakes, Salt
- Silken Tofu – my secret for creamy high-protein, plant based soups! I blended some of this silken tofu and added it to the soup, giving it a rich velverty texture! Oh and this tofu is shelf-stable so it’s great to have around in the pantry for a quick and creamy soup base.
- Apple Cider Vinegar – For a little kick of acidity. I use this Apple Cider Vinegar with the mother in so many recipes, I always keep some handy in the cupboard.
Meal Prep Queso Soup Recipe
You can easily meal prep this vegan queso soup recipe by following the below recipe and dividing it into a few equal portions to enjoy throughout the week. I love having a healthy homemade meal ready in my fridge during the busy weekdays. By meal prepping this recipe, you can cook once and have perfectly portioned meals ready to go. I rely heavily on meal prepping and created a whole section of the site to recipes you can meal prep, batch cook, or make ahead. Heat + eat, you’re all set!
How Do I Make this High Protein Queso Soup Recipe?
- In a large soup pot heat the olive oil and saute the onion and garlic for a few minutes. Add the tomatoes, lentils, Vegetable stock, black beans, salt, chili powder, oregano, and red pepper flakes.
- Bring to a boil, then reduce heat and simmer for 20 minutes.
- Meanwhile, blend the tofu, apple cider vinegar, and lemon juice (to make a vegan sour cream). When soup has finished cooking, stir the tofu sour cream into the soup and dish up! Add toppings of choice.
- Note: For a thicker, more queso-like dip consistency, use 2 cups of vegetable stock instead of 4
Other Healthy Vegan Soup Recipes You’ll Love!
Pumpkin Chili Mac Recipe (Vegan, Gluten Free)
One-Pot Pho Recipe (Vegan, Vegetarian, GF)
Vegan Chickpea Noodle Soup Recipe (High Protein, Gluten Free)
One Pot Chickpea and Rice Soup (Vegan, Gluten Free)
Vegetable Pot Sticker Soup Recipe
Get the Same Ingredients I Used in my Vegan Queso Soup!
As always, if you make this vegan queso soup recipe be sure to leave me a comment, rate this recipe, and tag me on Instagram so I can feature you. I love seeing all your photos of my recipe recreations!
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Vegan Queso Soup Recipe
Ingredients
- 1 tablespoon olive oil
- 1 small red onion diced
- 4 cloves garlic minced
- 1 14 ounce can diced tomatoes with juice
- 3/4 cup dried red lentils
- 4 cups Vegetable stock low sodium
- 3 13.5 ounce cans black beans, drained
- 1 teaspoon Himalayan sea salt
- 1 teaspoon chili powder
- 1/2 teaspoon oregano
- 1/4 teaspoon red pepper flakes for spice
- 1 block silken tofu
- 2 tablespoons apple cider vinegar
- 1 lime juiced
- Toppings or choice: green onion cilantro, chips, guac, etc.
Instructions
- In a large soup pot heat the olive oil and saute the onion and garlic for a few minutes. Add the tomatoes, lentils, Vegetable stock, black beans, salt, chili powder, oregano, and red pepper flakes.
- Bring to a boil, then reduce heat and simmer for 20 minutes.
- Meanwhile, blend the tofu, apple cider vinegar, and lime juice (to make a vegan sour cream). When soup has finished cooking, stir the tofu sour cream into the soup and dish up! Add toppings of choice.
Notes
Nutrition
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