Soups

High Protein Potato Soup

⏱ 40.0 Min 🍽 2 Servings 📊 Simple 💪 51.0g 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.

Table of contents

Tools I use
Hand blender
Hand blender
For smooth puréeing of sauces and soups
→
towel
towel
For expressing vegetables or tofu
→
cooking pot
cooking pot
For cooking pasta or rice
→
Large Pan
Large Pan
For sautéing tofu and vegetables
→
Vegetable grater
Vegetable grater
For fine vegetable slices and shredded tofu
→
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Ingredients

Adjust portions
2
  • 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

1
Sauté tofu

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

2
Onions & Potatoes

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

3
Add garlic

Add the garlic and briefly sauté it.

4
Seasoning & deglazing

Add the spices and deglaze with the broth.

5
Cooking

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

6
tasting

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

Nutritional values for 2 servings
51.0g
Protein
69.0g
Carbohydrates
22.0g
Fat
Total calories 709.0 kcal

Nutritional values are guidelines and may vary depending on products. Calculated with 2 servings.

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

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