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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.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
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