Vegan Lasagna Soup
User Reviews
4.6
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
4 people
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Calories
338 kcal
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Course
Main Course
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Cuisine
Italian
Vegan Lasagna Soup
Description
The recipe starts by sautéing aromatics including onion, garlic, carrot, and celery to build a flavorful base. Italian herbs and tomato paste add complexity before incorporating vegan minced meat alternative for protein. Tomato passata and chopped canned tomatoes contribute body and acidity, balanced with a touch of maple syrup, salt, and pepper.
Pasta suited for lasagna is simmered in the broth until tender, and spinach is stirred in near the end to wilt and brighten the soup. Adding vegan cream just before serving finishes the soup with a creamy contrast to the tomato base.
This soup evokes the elements of lasagna in a single pot, making it a warm option for plant-based diets without sacrificing layered flavor or protein content.
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion
- 4 garlic cloves
- 2 carrot
- 1 celery stick
- Italian fresh herbs or 1 tablespoon of dried herbs, a handful
- 1 tablespoon tomato paste
- 1 teaspoon smoked paprika sweet
- 1 tablespoon yeast flakes
- 7 oz Beyond Meat minced, plant-based meat
- 14 oz canned tomatoes chopped
- 17 oz tomato passata
- 1 teaspoon maple syrup
- salt
- black pepper
- 2 ½ cup stock
- 7 oz pasta lasagna noodle or Mafalda Corta
- spinach a handful
- vegan cream to top soup
Instructions
- Heat some olive oil in a big pot to medium temperature and add the finely chopped onion, garlic, carrot and celery. Leave cooking for a couple of minutes until the onion softens.
- Add finely chopped fresh Italian herbs, dried herbs or Italian seasoning. Keep cooking for a few minutes.
- Add tomato paste, smoked paprika, yeast flakes and a few tablespoons of water to keep the ingredients from sticking to the pot or cooking too fast. Simmer for 2-3 minutes.
- Add the plant-based protein, meat free mince. Combine well with the rest of the ingredients.
- Add the tomato passata and chopped tomatoes, maple syrup, salt and pepper and vegetable stock. Mix well and leave simmering for 2 minutes.
- Add the pasta, partially cover the pot and leave simmering for 10 minutes or until the pasta is cooked. When the pasta is nearly cooked, you can add the spinach and adjust with salt and pepper if needed.
- Before serving, add the vegan cream on the top.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 338 kcal
% Daily Value*
| Calories | 338kcal | 17% |
| Carbohydrates | 67g | 22% |
| Protein | 20g | 40% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 967mg | 40% |
| Potassium | 1090mg | 23% |
| Fiber | 8g | 32% |
| Sugar | 14g | 28% |
| Vitamin A | 6482IU | 130% |
| Vitamin C | 28mg | 31% |
| Calcium | 112mg | 11% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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