Vegan High-Protein Potato Leek Soup with Tofu
This high-protein potato leek soup is creamy, cozy, and completely dairy-free, thanks to a block of silken tofu that blends seamlessly with tender potatoes and leeks. It’s a one-pot, nourishing meal that’s simple to make and great for meal prep. Serve with crusty bread or a green salad for a balanced, satisfying plant-based dinner.
Servings 4
Calories 305kcal
Equipment
- Knife and cutting board
- Soup pot or dutch oven
- blender
Ingredients
- 3 tablespoons olive oil (or oil of choice)
- 1 cup diced onion (1 medium)
- 2 cups chopped leeks (2-3 medium leeks)
- 1 teaspoon salt or to taste
- ¼ teaspoon pepper or to taste
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 pound Yukon gold potatoes, cubed (about 4 medium)
- 3 sprigs fresh thyme or ½ teaspoon dried thyme (optional)
- 1 (16-ounce) block silken tofu
Optional for serving:
- Extra virgin olive oil
- Chopped fresh chives
- Croutons
Instructions
- Heat oil in a large soup pot or Dutch oven. Once hot, stir in onion, leeks, salt, and pepper, and cook 8 minutes, stirring occasionally, or until vegetables are tender. Stir in garlic and cook 1 minute, or until aromatic.
- Pour in vegetable broth, potatoes, and fresh thyme, and bring to a boil. Once boiling, reduce the heat to low-medium and simmer 15 minutes, or until the potatoes are very soft.
- Remove the thyme sprigs and pour in the silken tofu. Use a wooden spoon to break apart the tofu if needed, and cook for an additional 5 minutes, or until the flavors are melded.
- Use an immersion blender or transfer the soup to a stand blender and blend on high for 2 minutes, or until smooth and creamy. Pour the blended soup into bowls and garnish with a drizzle of olive oil, fresh chives, and croutons if desired.
Notes
- Storage: Store leftovers in an airtight container and refrigerate up to 3 days or freeze up to 3 months.
Nutrition
Calories: 305kcal | Carbohydrates: 37g | Protein: 10g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Sodium: 460mg | Potassium: 835mg | Fiber: 5g | Sugar: 7g | Vitamin A: 781IU | Vitamin C: 33mg | Calcium: 92mg | Iron: 3mg