Vegan High Protein Lasagna Soup Recipe
This high protein lasagna soup is totally plant-based but is loaded with hearty and satisfying ingredients. Made with fresh vegetables, lasagna noodles, and some pantry staple proteins this lasagna soup is a creamy and comforting dish for lunch or dinner.
Ingredients
- 1 tablespoon olive oil
- 1 sweet onion diced
- 6 cloves garlic minced
- 2 large carrots peeled and diced
- 2 tablespoons Italian seasoning
- 1 28 ounce can Diced Tomatoes
- 1 14 ounce can crushed tomatoes
- 4 cups Vegetable Stock
- 1 cup Textured Vegetable Protein (TVP)
- 1 12-ounce package silken tofu mashed with a fork
- 1 cup peas
- 1 12 ounce package lasagna noodles gluten free and crushed into bite sized pieces
- 1 16 ounce bag fresh spinach
- 1 13.5 ounce can coconut milk unsweetened
- Fresh Basil
- Sea Salt and Black Pepper
Instructions
- In a large soup pot heat the olive oil over low heat. Add the onions and garlic, and sauté for 5-6 minutes until they begin to soften. Add the carrots and Italian seasoning, and sauté for a few minutes more.
- Add the diced tomatoes, crushed tomatoes, vegetable stock, meatless ground meat, tofu, and peas and bring to a boil. Cover, reduce heat to low, and simmer for 20 minutes.
- Meanwhile in a medium pot, bring salted water to a boil and add the lasagna noodles. Cook to package directions. Drain and set aside.
- Once the soup as simmered for 20 minutes, add the baby spinach, coconut milk, and fresh basil. Stir to combine. Taste for a seasoning check and add salt or pepper as needed.
- If eating immediately, scoop the desired about of noodles into a bowl, and ladle the soup on top of it in a dish. If batch cooking for later- remove the pot from heat, and allow to cool on the stove top. Once the soup has cooled then add the lasagna noodles to the dish.
Notes
Dietary Modifications
- This recipe is vegan and vegetarian, and does not contain meat - it's also dairy free!
- This recipe can be gluten free if you use gluten free lasagna noodles. Also make sure to double check any spices or spice blends you are using, just in case there is gluten in any of the ingredients.
- This recipe is high protein and is made with textured vegetable protein and tofu to keep you full!
Nutrition
Calories: 124kcalCarbohydrates: 16gProtein: 10gFat: 3gSaturated Fat: 1gSodium: 645mgPotassium: 187mgFiber: 5gSugar: 6gVitamin A: 3961IUVitamin C: 13mgCalcium: 99mgIron: 3mg
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