Savory, soothing tomato soup gets a protein kick by adding tempeh, a fermented soy product with a firm and meaty texture. Some people do not care for the squishy texture of regular tofu, preferring tempeh instead. A product that crumbles directly into this soup and cooks along with it, tempeh adds the unexpected benefit of probiotics for gut health and protein. Cooked tomatoes offer a heart-healthy punch of the antioxidant lycopene. With plenty of flavorful herbs and spices, consider this tomato soup when you need a simple, healthy dish.
2 Tbs. olive oil
1 large yellow onion, diced
2 cloves garlic, minced
1 8-oz package of tempeh, crumbled
1 tsp. dried thyme
½ tsp. sea salt
½ tsp. freshly ground black pepper
4 cups low-sodium vegetable broth
1 (28-oz) can diced tomatoes (plus juices)
1 (6-oz) can tomato paste
1 cup milk (dairy, soy, hemp or almond – unsweetened, plain flavor)
½ cup finely chopped fresh basil
1. Heat oil over medium heat in a large saucepan. Add onion and garlic, sautéing for 4-5 minutes until onion is translucent.
2. Add tempeh, thyme, salt and pepper and cook for 4-5 additional minutes until ingredients are combined and heated through.
3. Add broth, tomatoes and paste, and milk. Reduce heat to medium-low and simmer, covered, for 30 minutes.
4. Transfer soup to a large blender or use an immersion blender in the saucepan to puree completely. Serve soup garnished with fresh basil strips.