It is that time of the year where we are craving delicious comfort food that at the same time is nourishing, stock full of vitamins and minerals, yet light and filling. Well, this delicious chunky Comforting Tomato Noodle Soup combines it all. What’s more is that it is stock full of protein and fiber, keeping you full for hours, whilst at the same time being relatively light. It is your perfect soup for this time of the year. The best part? Obviously it comes together in no time and practically cooks itself. You know me – I love good food… but I do not love hours spent in the kitchen!
What You Will Find in This Post
Here is what you can expect from this post:
- Why this Comforting Tomato Noodle Soup is high in protein
- How this soup supports your health
- Easy swaps and questions
- How to adjust this Comforting Tomato Noodle Soup to your dietary requirements
- Other delicious and comforting soups on the blog
Why this Comforting Tomato Noodle Soup is High in Protein
This tomato noodle soup combines the plant power of lentils, tofu, and quark (or Greek yogurt). Lentils are an excellent source of plant-based protein, packing about 18 grams of protein in 1 cup. They are also an excellent source of fiber, which both helps digestions and supports your gut health. All whilst keeping you full for a super long time. The added tofu is also high in protein, as it is relatively neutral in flavor, it absorbs the taste of the food super well! Last but not least, quark or Greek yogurt provides a further boost of protein, whilst also providing a nice amount of probiotics, which again, are super supportive for your gut health.
How this Soup Supports Your Health
We have covered above how this soup is high in both protein and fiber. Fiber supports your gut health, provides your body with prebiotics and probiotics, and allows for your food to move slower through your intestines. This means that is can clear out waste out of the nooks and crannies of your digestive tract, but it also means that your body can make the most of the nutrient it provides by extracting them from the food and moving them into your blood. Fiber is good for your blood pressure, and thereby, also for your overall heart health. Protein is important for keeping us full and satisfied between meals. It is also very essential in repairing muscles, good for your bones, and has been shown to reduce blood pressure. So this soup is the perfect mix of nutrition, whilst being incredibly hearty, satisfying, and good for your heart health.
Easy Swaps and Questions
I do not have tofu at hand, can I swap in another protein? Of course you can swap in another protein. This soup will also work really well with chicken or turkey (if you do eat meat). Or, alternatively some hard boiled eggs that you add to the soup. You could also swap the tofu for tempeh should you be looking for a vegan option.
I do not like lentils, can I omit them or use another type of bean? Absolutely. You can totally change the lentils , I think chickpea, white beans, or black beans should all work well. You can also omit the lentils altogether. I would personally add a few more vegetables or reduce the amount of water in the soup.
Can I swap out the spices and herbs? Totally! If you want to make this soup time and time again (which we do over here!) you can easily adjust the spices in order to get a new flavor experience every time. Turmeric, ginger, and cumin could work really well instead of the oregano or fresh basil and lemongrass could provide a bit more of a Thai-inspired flavor.
How can I adjust this Comforting Tomato Noodle Soup to my dietary requirements
This soup is vegetarian, gluten-free, and nut-free. If you want to keep it vegan, simply omit the Greek yogurt of quark.
Other Delicious and Comforting Soups on the Blog
If you are in love with this soup, check out these other amazing soup recipes:
- Vegan French Onion Soup
- Roasted Red Pepper Soup
- Spicy Mexican Inspired Soup
- Lemon Tomato Soup
- Roasted Cauliflower Soup
I hope you enjoy this flavorful, easy, hearty, chunky, and super versatile soup as much as we do over here! As always, do let me know how you are getting on with this recipe and whether you are enjoying it in the comments below. I love hearing from you! Enjoy!
Comforting Tomato Noodle Soup
4
servings30
minutes40
minutesThis chunky, hearty, and comforting tomato noodle soup is not only full of protein and fiber but also absolutely delicious! Enjoy!
Ingredients
- For the Comforting Tomato Noodle Soup
2 tsp olive oil
1 onion
3 cloves garlic
2 carrots
1 parsnip
1 piece celery
1 tbsp oregano
2 tbsp tomato paste
1 can (400 gr.) chopped tomatoes
1 can (400 gr.) lentils
2 tsp vegetable stock
1 block tofu
80 gr. gluten-free orzo
250 gr Quark or Greek yogurt
Salt and pepper to taste
- Optional toppings
Sunflower seeds
Cheese
Chopped herbs
How to
- For the Comforting Tomato Noodle Soup
- Peel the onion and garlic. Cut the onion finely and either chop the garlic or use a garlic press. In a large, deep casserole dish, add the olive oil and warm to medium heat. Once warm, add the garlic and onion along with a pinch of salt. Stir frequently and fry until translucent, about 8 minutes, whilst preparing the other in vegetables.
- Wash and finely cut the carrots, parsnip, and celery. If you have a food processor, you can also simply whisk it through that and not cut the veggies, this cuts down prep time on the soup. Add to the casserole dish and continue to fry a bit, ca. 2 minutes. Add the oregano and tomato paste and stir until it becomes slightly darker in color. Now add the chopped tomatoes and lentils (drained). Fill the tomato can once more with water and also add along to the soup, together with the vegetable stock. Add a lid to the casserole dish, bring to a boil and then cook on medium heat for ca. 15 minutes
- Cut the tofu in small, bite-sized pieces. Once the 15 minutes are up, add the gluten-free orzo and tofu and cook until the orzo is done, ca. 8 – 10 minutes. Once done, stir in salt and pepper to taste. Take off heat and mix under the quark or Greek yogurt
- Optional toppings
- Serve immediately. You can add sunflower seeds, some cheese, or chopped herbs. You can also totally serve it without these add ons. Enjoy!
