Soups

High Protein Potato Soup

Name: High Protein Potato Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Cuisine: Vegan
Ingredients: 1.0EL Oil; 400.0g smoked tofu (diced); 200.0g Carrots (diced); 200.0g Onions (diced); 750.0g Potatoes; 4.0piece garlic cloves (hacked); 3.0EL parsley (TK); 1.0TL Thyme; 1.0TL Oregano; 0.5TL Musk; 7.0piece Juniper berries (5-10 pieces); 7.0piece Peppercorns (5-10 pieces); 0.5TL Caraway (optional); 3.0piece Bay leaves; 1.2Liter Vegetable broth; 0.5piece Lemon (Battery); 0.5EL Mustard; 1.0EL maple syrup

⏱ 40 Min 🍽 2 Servings 📊 Simple 💪 51g Protein

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Vegan Online Fitness Coach · OWL

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100g Protein Potato Soup - simple and delicious

A hearty vegan potato soup with smoked tofu and many spices. Perfect for cold autumn days and packed with plant-based protein.

The simplest soup recipe and perfect after an autumn walk. The next day, it tastes even better when reheated. It's best to make double the amount right away.

Preparation video 1
Tools that I use 2
Ingredients 3
Instructions 4
Nutritional values 5
Tips & Variations 6
Reviews 7

Tools I use

Bamix Hand Blender

Perfect for creamy soups & sauces directly in the pot – powerful, quiet, and super easy to clean.

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Kitchen towels

Ideal for pressing tofu – the drier the tofu, the crispier it will be later.

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Large stainless steel cooking pot

Perfect for curries, pasta, chili, and larger meal prep quantities – stores heat evenly and reliably.

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Large Non-Stick Pan

Plenty of space for one-pot dishes, vegetables, and crispy tofu without sticking or crowding in the pan.

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Coarse Vegetable Grater

Perfect for shredded tofu with a meaty texture – makes vegan Bolognese, taco filling, and bowls significantly better.

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* These tools are affiliate links. I receive a small commission — there are no additional costs for you. I only recommend products that I use myself on a daily basis.

Ingredients

Adjust portions

Main Ingredients
1.0EL Oil
400.0g smoked tofu
diced
200.0g Carrots
diced
200.0g Onions
diced
750.0g Potatoes
4.0piece garlic cloves
hacked
Spices
3.0EL parsley
TK
1.0TL Thyme
1.0TL Oregano
0.5TL Musk
7.0piece Juniper berries
5-10 pieces
7.0piece Peppercorns
5-10 pieces
0.5TL Caraway
optional
3.0piece Bay leaves
Broth & Seasoning
1.2Liter Vegetable broth
0.5piece Lemon
Battery
0.5EL Mustard
1.0EL maple syrup

Step-by-step guide

Sauté tofu

Sauté the smoked tofu in a little oil, then add the carrots and fry for about 2 minutes.

Onions & Potatoes

Add the onions, sauté until translucent, then add the potatoes and stir well.

Add garlic

Add the garlic and briefly sauté it.

Seasoning & deglazing

Add the spices and deglaze with the broth.

Cooking

Cook everything over medium heat until the potatoes and carrots are soft.

tasting

Finally, season with lemon juice, mustard, maple syrup, and salt/pepper, and enjoy.

Nutritional values for 2 servings

102g

Protein

138g

Carbohydrates

44g

Fat

Total calories 1418 kcal

Die Nährwerte beziehen sich auf 2 Portionen (Gesamtrezept). Passe die Mengen gerne auf deine persönlichen Bedürfnisse an.

Tips & Variations

Creamy Variant

Puree part of the soup for a creamier consistency

Without cumin

Leave out caraway if you don't like the taste

Double Portion

Double all ingredients for meal prep over several days

High Protein Potato Soup

Table of contents

Ingredients

Step-by-step guide

Tips & Variations

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