Soups & Stews

Vegan Garlic Onion Soup

⏱ 40 Min 🍽 2 Servings 📊 Einfach 💪 30g Protein
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Vegan High Protein Onion Soup from the Oven

Garlic and onions are roasted in the oven with tofu and then blended into a creamy, protein-rich soup. Topped with balsamic cream and roasted pine nuts, it becomes the perfect autumn dish.

This aromatic onion soup is roasted in the oven and made with tofu for a protein-rich vegan meal. The roasted flavors of garlic and onions make it particularly savory and filling.

Table of contents

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Ingredients

Adjust portions
2
  • Main ingredients
  • 1.5Bulbs Garlic

  • 500.0g Onion

  • 200.0g Tofu

  • 2.0Branches Rosemary

  • 2.0EL Olive oil

  • 1.0TL Salt

  • 10.0g Hemp flakes

  • 1.0Dose Butter beans

  • 0.5TL Musk

  • 400.0ml Vegetable broth

  • Decoration
  • Balsamic Cream

    for garnishing
  • Pine nuts

    roasted
  • Herb oil

    for garnishing

Step-by-step guide

1
Prepare vegetables

Cut the top off a bulb of garlic, place it in the center of the baking sheet, and distribute the onion strips around it.

2
Distribute ingredients

Distribute the remaining garlic cloves on top and crumble the tofu over it.

3
Seasoning

Add rosemary and add oil and salt.

4
Roasting

Roast everything for about 20-30 minutes at 180 degrees Celsius in the oven.

5
Prepare soup

Put everything in a blender and add the remaining ingredients, adding more broth if necessary.

💡
Add more broth as needed for the desired consistency.
Nutritional values for 2 servings
30g
Protein
32g
Carbohydrates
25g
Fat
Total calories 497 kcal

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

Tips & Variations

Creamy

Add more tofu or some cashews for extra creaminess

Sharper

Add chili peppers or cayenne pepper for more spice

Herbaceous

Use thyme or oregano in addition to rosemary

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