Tofu Tortilla Soup- Made with simple pantry ingredients, this plant-based soup is loaded with protein and flavor! (vegan, gluten-free, soy-free option)
We’re back with another high-protein plant-based soup recipe! I told y’all I was on a mission.
Would you believe this one packs in 29 grams of protein per serving? Yes, indeed. Not only it is loaded with protein but the flavor is bangin’ too, my friends. Topped with crunchy tortilla chips, a little shredded cheese, some avocado and plain yogurt. It’s like a Mexican-themed bomb went off inside of your mouth. KAPOW!
Tofu Tortilla Soup Ingredients
- Extra Virgin Olive Oil– Just a smidge to help us sauté our vegetables. You can also avocado oil, unrefined coconut oil or a splash of broth for an oil-free option.
- Onion and Garlic– These two are essential for a savory flavor base.
- Red Bell Pepper– Any color bell pepper will work. Feel free to throw in jalapeños or serrano peppers if you like it spicy.
- Taco Seasoning– Using a packet of taco seasoning helps to minimize the ingredient list but you can use a combination of spices (such as chili powder, cumin, smoked paprika) instead if you like.
- Crushed Tomatoes– Crushed or diced tomatoes are both good here.
- Tomato Paste– Technically optional but provides extra savory depth.
- Black Beans– Feel free to sub pinto beans, or whatever kind of beans you like.
- Corn– What is Mexican food without corn? Nothing.
- Vegetable Broth– I always use Better Than Bouillon for the best flavor.
- Reduced Sodium Tamari– Sounds odd to use soy sauce in a Mexican-inspired recipe but trust me on this one. The fermented flavor adds savory depth to the tofu so please don’t skip it.
- Extra Firm Protein Tofu– Extra firm tofu is essential for both texture and flavor content. You can use fava bean tofu to make it soy-free. I bet the smoked fava tofu would be fire in this recipe!
How to Make Tofu Tortilla Soup
- Shred Tofu. Toss with tamari and taco seasoning. Bake for 20 minutes.
- Warm oil in large pot. Sauté onion and bell pepper. Add garlic, corn and taco seasoning.
- Add tomato paste, crushed tomatoes and beans with broth and water. Simmer for 10 minutes.
- Stir in baked tofu shreds and cook until heated through.
- Serve warm with desired toppings and enjoy!
Why Shredded Tofu?
If you’ve never tried shredding tofu, now is the time! Baking it with spices gives it slightly crunchy edges that soften in the soup. It’s a great alternate to using shredded chicken.
If you don’t want to shred your tofu, feel free to dice into small 1/2-inch cubes, then toss it with seasonings and bake as directed.
More High Protein Plant-Based Soup Recipes
Tofu Tortilla Soup (high protein, vegan)
Made with just 10 ingredients, this plant-based soup is loaded with protein and flavor!
Servings: 4 bowls
- 2 tablespoons extra virgin olive oil, divided
- 1 16-ounce block extra firm tofu, patted dry
- 2 tablespoons reduced sodium tamari, or soy sauce/coconut aminos
- 4 tablespoons taco seasoning, divided; choose preferred spice level
- 1 yellow onion, finely chopped
- 1 bell pepper, cored and finely chopped
- 3 garlic cloves, minced
- 1 15-ounce jar crushed tomatoes, with their juices
- 2 tablespoons tomato paste
- 3 cups vegetable broth
- 1 cup water
- 1 15-ounce can black beans, drained and rinsed
- 1 cup corn kernels , fresh or frozen
- desired toppings such as crushed tortilla chips, cilantro, shredded cheese, plain yogurt, and avocado
Prepare the Shredded Tofu
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Preheat the oven to 375°F. Line a baking sheet with parchment paper.
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Using a cheese shredder, shred the block of tofu over a large bowl. It’s ok a few pieces are chunky. Just do your best to shred as much as possible.
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Coat the shredded tofu with 2 tablespoons tamari (or soy sauce) and 2 tablespoons taco seasoning. Toss until evenly coated. Spray (or toss) with ½ tablespoon extra virgin olive oil. Stir to combine. Spray with another ½ tablespoon and stir again.
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Spread seasoned tofu onto the baking sheet in a thin layer. Bake for 20-minutes, until light golden brown and slightly crisp on the edges. Set aside to cool.
Prepare the Tortilla Soup
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In a large pot, warm the remaining tablespoon of olive oil over medium heat. Add the onion and bell pepper. Cook for 5 minutes.
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To the pot, add the garlic, corn and taco seasoning. Stir to combine and cook for 5 minutes more.
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Add the tomato paste, crushed tomatoes, beans, broth and water. Bring to a simmer and cook for 10 minutes.
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To the pot, stir in the baked shredded tofu. Cook until heated through.
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Serve warm with desired toppings, and enjoy!
Nutrition Facts are an estimate and may vary depending upon specific ingredients you choose.
Calories: 386kcal, Carbohydrates: 37g, Protein: 29g, Fat: 17g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 6g, Sodium: 1411mg, Potassium: 429mg, Fiber: 8g, Sugar: 7g, Vitamin A: 1683IU, Vitamin C: 44mg, Calcium: 52mg, Iron: 4mg
