Protein Tomato and Squash Soup
A comforting, nourishing soup that combines the sweetness of squash with the tang of tomato. Boosted with TVP, it's an excellent source of plant-based protein and dietary fibre, ideal for a satisfying, balanced meal.
The ingredients
4 servings
- 2 tsp oil
- 1/2 onion, chopped
- 2 1/2 cups leek, chopped
- 2 large carrots, chopped
- 2 large celery stalks, chopped
- 500 g frozen butternut squash
- 1 can (790 mL) whole tomatoes
- 1 cup no-salt-added tomato sauce
- 1 1/2 cups textured vegetable protein (TVP), dry
- 3 cups reduced-sodium vegetable broth
- 2 tbsp maple syrup
- 1 tbsp dried parsley
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- Salt and pepper, to taste
- Fresh basil, chopped (optional)
The method
- In a large pot, heat the oil over medium-high heat. Add the onion, leek, carrots, and celery, then cook for about 5 minutes, or until the vegetables are lightly golden.
- Add the squash, tomatoes, tomato sauce, TVP, broth, maple syrup, and spices. Mix well, cover, and simmer for 20 to 30 minutes over medium heat.
- Using an immersion blender or a high-powered blender, purée the soup until smooth.
- Toast the bread, then cut into cubes.
- Divide the soup among 4 bowls, garnish with fresh basil, and serve with crackers or a slice of bread, if desired.
Tips and variations
For a smooth vegetable soup served as a starter or side, you can leave out the TVP. Just reduce the amount of broth to 1 1/2 cups instead of 3 cups.
Storage tips
Keeps in the fridge for up to 4 days.
Nutrition facts
Per serving, for reference only.
- 340Calories
- 4 gFat
- 53 gCarbs
- 13 gFibre
- 23 gProtein
TVP is rich in dietary fibre, supporting digestive health, weight control, and blood sugar regulation.
Butternut squash is rich in antioxidants like beta-carotene, which help reduce oxidative stress and inflammation.
Red-orange vegetables are an excellent source of vitamin A, which supports vision, the immune system, and skin health.
