Lunch & Dinner

HIGH PROTEIN ROASTED TOMATO SOUP WITH CRISPY MARINATED TEMPEH 

This creamy tomato soup is so easy and delicious! It's rich in fibre, protein and antioxidants making it perfect for the cooler weather. Pair it with your favourite grilled cheese toasty for the coziest meal!

Prep Time15 minsCook Time40 minsTotal Time55 mins

Yield: 5 servings
INGREDIENTS
 10 plum tomatoes (cut in half)
 1 red bell pepper sliced
 1 tsp dried thyme
 1 tbsp fresh rosemary (or 1 tsp dried)
 2 tbsp olive oil
 1 can navy beans (400mL can)
 1.50 cups vegetable broth
 ¼ cup nutritional yeast
 2 tbsp tomato paste
 1 tsp dried oregano
  cup vegan cream
  cup vegan parmesan
 3 tbsp pesto (store-bought or homemade)
 1 tsp sugar
 ½ tsp truffle oil (optional)
 Salt and pepper to taste
 Optional topping- drizzle herbed olive oil, basil and sprinkle of parmesan
Crispy marinated tempeh
 250 g tempeh cubed 1cm big
 1 tbsp olive oil
 1.50 tbsp soy sauce
 ¼ tsp asafoetida (hing)
 2.50 tbsp maple syrup
 ½ tsp liquid smoke
 1 tsp smoked paprika
 1 tsp chili flakes
 Salt and pepper to taste

DIRECTIONS
1

Preheat oven to 400 degrees F (convection) Or 425F regular bake. On a baking sheet (lined with parchment paper) add tomatoes, red pepper, dried thyme, rosemary, olive oil and salt and pepper to taste. Mix well and spread evenly on pan with tomatoes cut side up. Roast in oven for 35-40mins.

2

While tomatoes are roasting, prepare the crispy marinated tempeh. In a small bowl combine soy sauce, asafoetida, maple syrup, liquid smoke, smoked paprika and chilli flakes. In a pan on medium heat, add olive oil. Once heated add tempeh cubes and roast for 2-3 minutes until browned. Then add marinade and mix well until nicely coated.

3

Once tomatoes have roasted, add it to a blender with navy beans, vegetable broth, nutritional yeast, tomato paste and dried oregano. Blend until smooth.

4

Pour soup into a pot on medium heat. Add pesto, vegan cream, vegan parmesan and sugar. Mix until combined. Add salt and pepper and optional truffle oil.

5

In a bowl add tomato soup, a drizzle of olive oil, a sprinkle of parm, top with tempeh and some basil. Enjoy with your favourite grilled cheese toasty.

Ingredients

Yield: 5 servings
INGREDIENTS
 10 plum tomatoes (cut in half)
 1 red bell pepper sliced
 1 tsp dried thyme
 1 tbsp fresh rosemary (or 1 tsp dried)
 2 tbsp olive oil
 1 can navy beans (400mL can)
 1.50 cups vegetable broth
 ¼ cup nutritional yeast
 2 tbsp tomato paste
 1 tsp dried oregano
  cup vegan cream
  cup vegan parmesan
 3 tbsp pesto (store-bought or homemade)
 1 tsp sugar
 ½ tsp truffle oil (optional)
 Salt and pepper to taste
 Optional topping- drizzle herbed olive oil, basil and sprinkle of parmesan
Crispy marinated tempeh
 250 g tempeh cubed 1cm big
 1 tbsp olive oil
 1.50 tbsp soy sauce
 ¼ tsp asafoetida (hing)
 2.50 tbsp maple syrup
 ½ tsp liquid smoke
 1 tsp smoked paprika
 1 tsp chili flakes
 Salt and pepper to taste

Directions

DIRECTIONS
1

Preheat oven to 400 degrees F (convection) Or 425F regular bake. On a baking sheet (lined with parchment paper) add tomatoes, red pepper, dried thyme, rosemary, olive oil and salt and pepper to taste. Mix well and spread evenly on pan with tomatoes cut side up. Roast in oven for 35-40mins.

2

While tomatoes are roasting, prepare the crispy marinated tempeh. In a small bowl combine soy sauce, asafoetida, maple syrup, liquid smoke, smoked paprika and chilli flakes. In a pan on medium heat, add olive oil. Once heated add tempeh cubes and roast for 2-3 minutes until browned. Then add marinade and mix well until nicely coated.

3

Once tomatoes have roasted, add it to a blender with navy beans, vegetable broth, nutritional yeast, tomato paste and dried oregano. Blend until smooth.

4

Pour soup into a pot on medium heat. Add pesto, vegan cream, vegan parmesan and sugar. Mix until combined. Add salt and pepper and optional truffle oil.

5

In a bowl add tomato soup, a drizzle of olive oil, a sprinkle of parm, top with tempeh and some basil. Enjoy with your favourite grilled cheese toasty.

High Protein Sheet-Pan Tomato soup with Crispy Marinated Tempeh

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