Italian Vegetable Soup with Tofu (vegan + high protein)

Italian Vegetable Soup with Tofu- Bursting with delicious briny flavors from sundried tomatoes and olives, this vegetable packed soup has 23 grams of protein per serving!

I admit that I never thought I’d be writing Italian and tofu in the same title for a recipe. They aren’t really something you’d imagine existing in harmony. But if you can allow your mind the ability to expand for a brief moment, I promise you the result will be worth it.

This recipe was a result of my mission to focus on creating more high-protein plant-based soups and stews. If that sounds like something you’re into then keep an eye out for more coming soon!

Italian Vegetable Soup with Tofu Ingredients

• Extra Firm Tofu- Using extra-firm tofu is what boosts the protein content of the soup.
• Extra Virgin Olive Oil- Or use whatever neutral flavored oil you prefer.
• Italian Seasoning- A blend of herbs to give the soup it’s Italian flavor.
• Shallot- Whether you use shallot or onion is up to you. Shallot has more of a garlicky flavor.
• Garlic- Because you can never have enough garlic, in my opinion.
• Mushrooms- I like baby bellas, or cremini mushrooms in this soup. If you’re a mushroom hater, feel free to omit them.
• Crushed Tomatoes- Gives the soup a tomato broth.
• Tomato Paste- Amps up the tomato flavor for more umami goodness.
• Vegetable Bouillon- My go-to is Better Than Bouillon to may my own vegetable broth.
• Kale- Dinosaur (or Lacinato) kale is the perfect Italian touch of greens.
• Peas- Another source of protein in the soup. But totally optional if you don’t like peas.
• Olives- Feel free to use your favorite variety of olives. Just be sure they are pitted and sliced.
• Sun-dried Tomatoes- I used sun-dried tomatoes in olive oil. You can actually use the oil from the jar to cook with for even more flavor.
• Lemon Juice- Always have to finish my soups with a squeeze of a lemon juice. IYKYK.

How to Make Italian Vegetable Soup with Tofu

1. Marinate tofu with Italian seasoning.
2. Sauté shallot (or onion). Add tofu and cook until browned.
3. Add mushrooms and garlic. Cook for a few minutes.
4. Pour in tomatoes and broth.
5. Add peas and kale. Cook for a few minutes more.
6. Stir in olives and sun-dried tomatoes.
7. Serve warm with a squeeze of lemon juice, and enjoy!

More Cozy Soup Recipes to Try

• Roasted Acorn Squash Apple Soup
• Broccoli White Bean Soup
• Dairy-free Zucchini Corn Chowder
• Vegan Tofu Chicken Noodle Soup
• Curried Red Lentil Pumpkin Soup
• Easy Lentil Spinach Soup
• Creamy White Bean Lemon Soup
• Easy Vegetable Minestrone Soup

Print Recipe

5 from 1 vote

Italian Vegetable Soup with Tofu

Bursting with delicious briny flavor from sundried tomatoes and olives, this vegetable packed soup has 23 grams of protein per serving!

Prep Time20 minutes mins

Cook Time25 minutes mins

Total Time45 minutes mins

Servings: 4 bowls

Ingredients

• 2 tablespoons extra virgin olive oil, divided
• 16 ounces extra firm tofu, diced into ½-inch cubes
• 2 teaspoons Italian seasoning
• ½ finely chopped shallot, or onion
• 3 garlic cloves, minced
• 3 cups vegetable broth, I make my own using bouillon
• 14 ounces crushed tomatoes, with juices
• 1 tablespoon tomato paste
• 8 ounces cremini mushrooms, stems removed and sliced
• ½ cup frozen peas
• 1 cup chopped laminate kale
• ⅓ cup chopped sundried tomatoes
• ¼ cup sliced green olives
• 2-3 tablespoons lemon juice

Instructions

• In a large bowl, combine tofu cubes with 1 tablespoon olive oil and 2 teaspoon Italian seasoning. Toss until evenly coated. Set aside to marinade while you prepare other ingredients.
• In a large pot, warm remaining tablespoon of olive oil over medium heat. Add the shallot (or onion) and cook for 3-5 minutes, until translucent.
• To the pot, add the marinated tofu. Cook, until golden brown on the edges, stirring intermittently, for about 5-8 minutes.
• Next add the mushrooms and garlic. Continue to cook, while stirring intermittently, for 5 more minutes.
• Pour in the broth, tomatoes with their juices and tomato paste. Bring to a low boil then reduce to a simmer. Add chopped kale and peas. Cook until heated through.
• Lastly, stir in the chopped sundried tomatoes and sliced olives. Finish with a squeeze of lemon juice. Serve warm with dairy-free parmesan and your favorite crusty bread, and enjoy!

Notes

Nutrition Facts are an estimate and may vary depending on specific brands you choose.

Nutrition

Calories: 339kcal, Carbohydrates: 23g, Protein: 23g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 7g, Sodium: 1103mg, Potassium: 1009mg, Fiber: 5g, Sugar: 4g, Vitamin A: 1482IU, Vitamin C: 35mg, Calcium: 129mg, Iron: 4mg

Course: dinner, Soup

Cuisine: American, Italian

Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!