CREAMY ROASTED RED PEPPER & WHITE BEAN SOUP (PROTEIN-PACKED)

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Creamy roasted red pepper & white bean soup, blended with tofu for extra plant-based protein and a velvety texture. Quick to make, satisfying, and ideal for meal prep, busy lunches, or light dinners.

This Creamy Roasted Red Pepper & White Bean Soup (Protein-Packed) is one of my go-to lunches when I want something comforting, nourishing, and filling—without spending much time in the kitchen.

Blending tofu and white beans into the soup creates a smooth, velvety texture while naturally boosting plant-based protein, making it a lunch that truly satisfies.

Roasted red peppers, Italian seasoning, smoked paprika, and fresh basil add bold, cozy flavor with very little effort.

Everything comes together in one pot and a blender, making this an easy, high-protein plant-based soup that’s perfect for meal prep or busy weekdays.

💚WHY YOU’LL LOVE THIS RECIPE

• SIMPLE & REALISTIC: One pot + one blender, ready in 20 minutes
• WHOLESOME & NOURISHING: Tofu, white beans, vegetables, and herbs
• FLAVORFUL: Smoky, savory, and slightly tangy with basil and roasted red peppers

🚫WHAT ALLERGENS/INGREDIENTS IS THIS RECIPE FREE FROM?

📌(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes)

This recipe is:

• WFPB ✅
• VEGAN ✅
• DAIRY-FREE ✅
• EGG-FREE ✅
• OIL-FREE ✅
• HIGH-PROTEIN ✅
• GLUTEN-FREE ✅
• NUT-FREE (USE NON-NUT PLANT MILK) ✅
• ⚠️ CONTAINS SOY (TOFU)

🥣USEFUL KITCHEN EQUIPMENT TO MAKE THIS RECIPE

Discover all the essential tools and ingredient staples for my plant-based kitchen on my Amazon Storefront.

To make this recipe, you’ll need:

• Large pot
• High-speed Blender

MORE DELICIOUS RECIPES TO TRY!

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EASY VEGAN NO CHICKEN NOODLE SOUP (ONE POT, WFPB)

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🖨️PRINTABLE RECIPE CARD

CREAMY ROASTED RED PEPPER & WHITE BEAN SOUP (PROTEIN-PACKED)

Creamy roasted red pepper & white bean soup blended with tofu for a high-protein, plant-based lunch. This easy, oil-free soup is smooth, comforting, and perfect for meal prep or busy weekdays.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Course Main Course, Soup

Cuisine American

Servings 4 servings

Equipment

• 1 Soup Pot
• 1 High-Speed Blender

Ingredients

  

Soup Base

• 1 yellow onion (medium, diced)
• 3-4 garlic cloves (minced)
• 1 cup canned carrots (drained and rinsed, 150–160 g)
• 2 tbsp tomato paste (30 g)
• 1 jar roasted red bell peppers (drained, 14 oz / 400 g)
• 1 can white beans (drained and rinsed, 15 oz / 425 g)
• 1 tbsp Italian seasoning
• ½ tsp smoked paprika
• 2 tbsp nutritional yeast
• Pinch crushed red pepper flakes (optional)

For Blending

• 1 block tofu (firm or silken, drained, 14 oz / 400 g)
• 2–2½ cups vegetable broth (Low sodium, 480–600 ml)
• ½-1 cup unsweetened plant milk (120–240 ml)
• ½–1 cup fresh basil leaves (loosely packed)

To Finish

• Salt and black pepper to taste
• Lemon juice and 1–2 tsp red wine vinegar to taste

Instructions

 

• Cook the aromatics: In a medium pot over medium heat, sauté the onion with a splash of water or broth until soft, about 4–5 minutes.
• Build flavor: Add garlic, tomato paste, Italian seasoning, smoked paprika, nutritional yeast, and red pepper flakes. Stir and cook for 1 minute until fragrant.
• Simmer briefly: Add roasted red peppers, canned carrots, white beans, and vegetable broth. Bring to a gentle simmer and cook for 5 minutes.
• Blend until smooth: Carefully transfer everything to a blender. Add tofu, plant milk, and basil. Blend until completely smooth and creamy.
• Finish & adjust: Return to the pot if needed. Season with salt and pepper, add red wine vinegar, and adjust thickness with more broth or plant milk.

Notes

• Silken tofu gives the creamiest texture; firm tofu adds a slightly thicker, heartier body
• Store in an airtight container in the fridge for up to 5 days
• This soup freezes well (3 months); add plant milk after reheating if freezing
• Serve with crusty bread, roasted chickpeas, or a side salad

🥗 NUTRITION & MACROS (PER SERVING– APPROXIMATE)

• CALORIES: ~260–280 kcal
• PROTEIN: ~20–23 g
• CARBOHYDRATES: ~28–32 g
• FAT: ~6–7 g
• FIBER: ~7–9 g
• SUGAR: ~6–8 g
• SODIUM: ~480 mg

NUTRITION INFORMATION IS AUTOMATICALLY CALCULATED AND SHOULD BE USED AS AN ESTIMATE ONLY.