24g Protein, Vegan Lasagna Soup

Looking for a warming comfort food that won’t weigh you down? Let me tell you about the magic of Vegan Lasagna Soup. This hearty dish brings all the crowds-pleasing flavors of traditional lasagna while packing a whopping 24 grams of protein per serving, all without any dairy! Picture a steaming bowl of this rich, tomato-based goodness topped with melty vegan cheese and fresh basil; it’s truly a feast for the senses.

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Why This is the Best Vegan Lasagna Soup for Busy Families

With families constantly on the go, finding meals that are both satisfying and quick can be a challenge. This Vegan Lasagna Soup nails it by being both an open-and-shut case for flavor and a simple one-pot dish that minimizes cleanup. Plus, the leftovers are just as delicious—if you manage to have any! Let’s get you set up with this delightful recipe that keeps everyone smiling around the dinner table.

The Essentials

Here’s what you need to gather before we dive in:

• 2 tablespoons nutritional yeast
• 1 tablespoon soy sauce (gluten-free if preferred)
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon garlic powder
• ¼ teaspoon liquid smoke
• 1 block (350g) extra-firm tofu, crumbled
• 1 tablespoon olive oil
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 6 cups vegetable broth (1 ½ litres), plus more if needed
• 1 (28oz) can crushed tomatoes (3 ¼ cups)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 10 uncooked lasagna noodles (215g), broken into large pieces
• Optional toppings: Melty Stretchy Gooey Vegan Mozzarella, Parmegan (vegan parmesan), fresh basil leaves

Step-by-Step Method

Ready to cook? Here’s the best way to assemble your Vegan Lasagna Soup:

1. Preheat your oven to 350F (180C). Line a baking sheet with parchment paper or lightly grease it.
2. In a large bowl, mix nutritional yeast, soy sauce, olive oil, chili powder, garlic powder, and liquid smoke to form a paste. Crumble the tofu into the bowl and mix until evenly coated.
3. Spread the tofu mixture on the baking sheet and bake for 35-45 minutes, stirring occasionally until browned.
4. In a large soup pot, heat olive oil over medium-high heat. Add chopped onion and minced garlic, sauté for about 5 minutes until translucent. Keep an eye on the garlic; burnt garlic = bitter soup.
5. Stir in vegetable broth, crushed tomatoes, oregano, and basil. Bring to a simmer and cook for 10 minutes, allowing those flavors to mingle.
6. Add lasagna noodles and cook for approximately 7-10 minutes until al dente, stirring occasionally to prevent sticking. Don’t let them go mushy; it’s a soup, not a puree.
7. Stir in the baked tofu crumbles and cook for 1 more minute to heat through. This is your protein-packed moment!
8. Adjust consistency with more broth if necessary; you want a soupy experience, not a casserole.
9. Serve in bowls and garnish with optional toppings for that restaurant-style finish.

Nutrition Breakdown

For a serving size of approximately 1.5 cups, this Vegan Lasagna Soup offers around 360 calories, 24 grams of protein, 45 grams of carbs, 10 grams of fat, and a hearty 7 grams of fiber. It’s a complete meal, rich in nutrients while maintaining an inviting taste that keeps your energy up without the heavy feeling.

Packed with essential vitamins and low on carbs, this dish supports your nutritional needs. You’re not just eating soup; you’re nourishing your family.

Perfect Pairings

This rich Vegan Lasagna Soup stands strong on its own, but if you’d like to level up your dinner game, consider pairing it with a side of crusty garlic bread or a fresh garden salad. It’s an all-season meal: serve it hot in winter for warmth or cool it down a bit for an al fresco dinner in the warmer months.

How to Store It Right

You can keep leftover Vegan Lasagna Soup in an airtight container in the fridge for up to 4 days. For longer storage, freeze it in freezer-safe containers for up to 2 months. To reheat, just thaw in the fridge overnight and gently warm on the stovetop, adding a splash of broth if necessary to revive its original consistency.

Expert Tips

1. Texture Matters: For ultimate creaminess, let the tofu mixture bake until nice and crispy. It gives the soup a delightful texture.
2. Adjust Spice Levels: Feel free to increase the chili powder for a bit of a kick or experiment with Italian-style seasonings for a different vibe.
3. Fresh Herbs Finish: Tossing in a handful of fresh basil or spinach right before serving keeps the soup vibrant and adds a burst of freshness.
4. Batch Cooking: Make a larger batch and freeze it in single servings. Your future self will thank you on those hectic weeknights!
5. Sauce It Up: If you want a more luxurious experience, drizzle some olive oil or a balsamic reduction over the soup before serving.

Flavor Experiments

Don’t be afraid to play! Here are a few variations you can try:

1. Seasonal Twist: Add roasted butternut squash in the fall for a naturally sweet, seasonal addition.
2. Gourmet Flair: Swap out the regular lasagna noodles for whole wheat or gluten-free options, or try a rainbow of veggie noodles for a colorful dish.
3. Playful Punch: Stir in various vegetables like kale, bell peppers, or mushrooms for a satisfying crunch and added nutrition.

Lessons from Past Flops

Every cook makes mistakes, and I’m here to help you avoid them:

1. Overcooked Noodles: Be careful not to overcook the lasagna noodles in the soup. Stir regularly and check for al dente texture.
2. Flavor Failures: If the soup tastes flat, try enhancing it with additional herbs or a splash of vinegar to brighten flavors.
3. Baking Blunders: If the tofu doesn’t brown, it could be that it was overcrowded on the baking sheet. Make sure to spread it in a single layer for optimal crispiness.
4. Watery Soup: If it turns out too soupy, you can thicken it by stirring in some additional nutritional yeast or a cornstarch slurry.
5. Burnt Garlic Disaster: Watch that garlic closely! Burnt garlic can ruin the entire soup; if that happens, just restart the sauté step.

Creative Second-Day Ideas

Leftovers are a chef’s best friend! Here’s how to repurpose them:

1. Stuffed Peppers: Use the soup as a filling for bell peppers. Just hollow them out, fill them with the soup, and bake until heated through.
2. Pasta Bake: Combine the soup with boiled pasta and a sprinkle of vegan cheese, then bake it all until bubbly for a pasta bake twist.
3. Savory Crêpes: Mix leftover soup into a savory crêpe batter for a delicious and inventive breakfast or brunch option.

Quick Questions

Can I make this soup ahead of time?

Absolutely! You can prepare it a day in advance, and the flavors will deepen, making it even more delicious.

What can I substitute for tofu?

If you’re not a fan of tofu, feel free to use chickpeas or other legumes for a different protein source.

How can I make this soup spicier?

Add more chili powder or a dash of red pepper flakes to boost the heat. Adjust to your taste!

Is this soup kid-friendly?

Definitely! The familiar flavors of lasagna make it a kid-friendly dish that even picky eaters love.

In a world where dinner can often become a chore, this Vegan Lasagna Soup is a delicious twist that makes cooking fun again. With its rich flavors and wholesome ingredients, you’ll discover a new favorite that fills your home with warmth. Enjoy!