|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||18%|
|Saturated Fat 3g||13%|
|Total Carbohydrate 23g||8%|
|Dietary Fiber 5g||18%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Like soup? Like tempeh? Try this easy vegetarian tempeh tomato and vegetable soup recipe by Lightlife Foods!
This is a homemade garden vegetable soup recipe with a bounty of carrots, onions and added tempeh to give it a protein boost for vegetarians, vegans and of course meatless Monday dinners! For the kids, you can serve up this tempeh and tomato soup recipe with a vegan grilled cheese sandwich for a classic American lunch, veganized.
This soup recipe is vegetarian, vegan, and low in calories, and, if needed, it can easily be made gluten-free. You'll need to make sure that the tempeh you use is gluten-free (most are, but a few aren't, so read the label) as well as the vegetable broth (or, make your own homemade vegetable broth). All of the other ingredients are safe for anyone with gluten sensitivities.
If you like cooking with tempeh, you'll love these simple vegetarian tempeh recipes, or, if it's tomato soup you're looking for, there are even more healthy vegetarian tomato soup recipes to try.
- 1 8-ounce package tempeh (cut into 1/2-inch cubes)
- 1/4 cup olive oil (divided)
- 1 large onion (chopped)
- 1/2 tsp. salt
- 2 pounds carrots (peeled and sliced into 1/2-inch rounds)
- 4 1/2 cups vegetable broth
- 1/4 cup tomato paste
- 1 tsp. lemon juice (fresh is best)
- 1 tablespoon chopped fresh dill
In a large soup pot, heat two tablespoons of the olive oil over medium heat. Add in the chopped onion and the salt and heat, stirring frequently, for 6 to 8 minutes or until the onion is soft.
Next, add in the sliced carrots, then cover the soup pot, and reduce the heat to low. Allow the carrots to cook, stirring frequently, for about 5 minutes.
Next, add in the vegetable broth and bring to a boil over high heat. Once the vegetable broth is boiling, reduce the heat to a slow simmer and allow to heat, covered, for another 30 minutes.
In a blender, carefully purée the soup mixture in batches until smooth and creamy, then add in the tomato paste and lemon juice to the blender and blend for a few seconds just to incorporate.
In a skillet, heat the two remaining tablespoons of oil over medium-high heat. Add the cubed tempeh and cook for 3 to five minutes, stirring frequently to cook the tempeh evenly on all sides. Add dill and cook for 30 seconds. Ladle soup into six bowls and top each bowl with cooked tempeh and dill.
Use Caution When Blending Hot Ingredients
Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.