Vegan Lasagna Soup

This easy to prepare Vegan Lasagna Soup is made with homemade tofu crumbles, a simple tomato soup base, and lasagna noodles cooked right in the soup. Tofu, made from soybeans, is an excellent source of protein and contains all nine essential amino acids. Top this soup with vegan shredded cheese, fresh basil, or crushed red pepper flakes all in a bowl of pure comfort food!

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If you try this recipe, let me know what you think. Leave a comment or post a picture on Twitter and/or Instagram with the hashtag #EllisJBlog. Enjoy!💜

Ingredients:

For the tofu crumbles:

  • 1 tablespoon nutritional yeast
  • 1/2 tablespoon soy sauce
  • 1/2 tablespoon olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • Pinch liquid smoke (~half of 1/4 teaspoon)
  • 1/2 block (175g) extra-firm tofu, crumbled

For the soup:

  • 1/2 tablespoon grapeseed oil
  • 1/2 yellow onion, chopped
  • 2 cloves garlic, minced
  • 3 cups vegetable broth, plus more if needed
  • 1-15oz can crushed tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 5 uncooked lasagna noodles, broken into large pieces

Toppings (optional):

  • Vegan shredded cheese

Prep Time: 9 minutes
Cook Time: 40 minutes
Ready In: 49 minutes
Serving Size: 2-3

*Note: This soup will thicken the longer it sits after being cooked and will resemble more of a regular lasagna  

Directions:

For the tofu crumbles:

  1. Preheat your oven to 350°F and prepare a baking sheet by lining it with parchment paper or lightly grease it.
  2. In a large bowl, mix the nutritional yeast, soy sauce, olive oil chili powder, garlic powder, and liquid smoke together. It will make a brown paste-like texture.
  3. Crumble the block of tofu with your fingers into the bowl along with the seasoning. (No need to press the tofu first, the excess water will bake out in the oven). 
  4. Mix the tofu crumbles with the seasoning making sure all of the tofu is evenly coated. 
  5. Spread the tofu crumbles evenly over the pan. Bake for 35 to 45 minutes, stopping to stir the tofu every now and then. Keep a close eye on it towards the end so that it doesn’t burn. You want the tofu to be nice and browned. The smaller crumbles will be darker than the larger crumbles, which will provide a variety of textures.

For the lasagna soup:

  1. While the tofu is baking, using a dutch oven pot, heat the grapeseed oil over medium-high heat. When hot, add the onion and garlic and sauté for about 5 minutes until the onions have turned translucent and begin to brown. Stir in the vegetable broth, crushed tomatoes, oregano and basil. 
  2. Bring to a boil and then lower heat and simmer for 10 minutes. 
  3. Stir in the broken lasagna noodles into the soup and continue to cook for about 10 minutes, or until the noodles are al dente, stirring often so they don’t stick to each other.
  4. Once the tofu is done, stir in prepared tofu crumbles and cook for 1 more minute to heat through. The tofu crumbles and pasta will soak up the soup so if it gets too thick, feel free to add more vegetable broth or water as needed to reach the desired consistency. 
  5. To serve, divide among bowls and garnish with toppings of choice.

Need to double the recipe? (see below)

For the tofu crumbles:

  • 2 tablespoons nutritional yeast
  • 1 tablespoon soy sauce 
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon liquid smoke
  • 1 block (350g) extra-firm tofu, crumbled

For the soup:

  • 1 tablespoon grapeseed oil
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 6 cups vegetable broth (1 1/2 litres), plus more if needed
  • 1 (28oz) can crushed tomatoes (3 1/4 cups)
  • 2 teaspoons dried oregano
  • 2 teaspoons dried basil
  • 10 uncooked lasagna noodles (215g), broken into large pieces *see notes

Toppings (optional):

  • Vegan shredded cheese

Health benefits:

  • Nutritional yeast is a complete protein and it contains at least 9 of the 18 amino acids your body cannot produce. Also, it’s fiber content improves digestion. Nutritional yeast is rich in folate; this type of vitamin B helps your body produce and maintain cells, keeps your colon healthy, and regulates your cholesterol levels, making it a great choice for pregnant women.
  • Olive oil contains numerous antioxidants that can treat inflammation and help prevent strokes diabetes, and heart disease.
  • Chili powder contains capsaicin, which helps relieve aches and soreness (it’s an active ingredient in some over-the-counter pain relieving creams). Its vitamin C content strengthens the immune system, while its vitamin A content contributes to maintaining the health of your bones, teeth, skin, and reproductive systems.
  • Garlic has high levels of manganese, vitamin B6, and vitamin C. It can be a powerful antibiotic, helping boost the immune system and can help protect the heart after a heart attack. It can also reduce high cholesterol and blood pressure levels.
  • Tofu, made from soybeans, is an excellent source of protein and contains all nine essential amino acids. It’s also a valuable plant source of iron, calcium, manganese and phosphorus.
  • Grapeseed oil is high in vitamin E and omega-6. It also has a higher smoke point than other vegetable oils – the point at which the oil begins to smoke, generating toxic fumes.
  • Onions are a great source of vitamin C, iron, and potassium. They can lower your risk for cancer, assist in regulating blood sugar, reduce inflammation, and maintain your skin and hair health.
  • Tomatoes are a rich source of vitamin A and vitamin C and are also are a good source of potassium, magnesium, fiber, and manganese. Tomatoes can reduce blood pressure, the risk of heart disease, diabetes, and cancer.
  • Oregano is a rich source of vitamin K and various antioxidants; it contains anti-inflammatory properties and can help slow down and even prevent the progression of breast cancer. Oregano also boosts the immune system and aids in digestion.
  • Basil contains high levels of magnesium, iron, potassium, and calcium. Basil helps control the heart rate and blood pressure and also contains anti-inflammatory properties.

Love this recipe? 💜 You might also like my Vegetarian Four-Cheese Tomato and Spinach Pasta Bake

#EllisJ #PlantBased #NourishNotPunish

 

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