0 from 177 votes
Vegan Lasagna Soup
A one-pot meal for the whole family. Packed with Italian flavors, this deconstructed lasagna can be made in less than 30 minutes, making it a perfect meal for a busy weekday night.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 people
Calories: 338 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion
- 4 garlic cloves
- 2 carrots
- 1 celery stick
- A handful of Italian fresh herbs or 1 tablespoon of dried herbs
- 1 tablespoon tomato paste
- 1 teaspoon sweet smoked paprika
- 1 tablespoon yeast flakes
- 7 oz minced free meat (Beyond Meat)
- 14 oz chopped canned tomatoes
- 17 oz tomato passata
- 1 teaspoon maple syrup
- salt and pepper
- 2 ½ cup stock
- 7 oz pasta lasagna noodle or Mafalda Corta
- A handful Spinach
- Vegan Cream to top your 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.
Cup of Yum
Nutrition Information
Calories
338kcal
(17%)
Carbohydrates
67g
(22%)
Protein
20g
(40%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
967mg
(40%)
Potassium
1090mg
(31%)
Fiber
8g
(32%)
Sugar
14g
(28%)
Vitamin A
6482IU
(130%)
Vitamin C
28mg
(31%)
Calcium
112mg
(11%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 338
% 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.