Nourishing Vegan Lasagna Soup with Crumbled Tofu
This easy, healthy vegan lasagna soup made with crumbled tofu, plenty of herbs and spices, canned tomatoes and broken lasagna noodles is a cozy one pot dinner! Tummy friendly, because it’s low FODMAP too!
Ingredients
Vegan Lasagna Soup
- 1 package extra firm tofu
- ¼ cup tamari or soy sauce divided, GF if needed
- 3 tablespoons tomato paste
- 3 tablespoons extra virgin olive oil
- 4 green onions dark green tops only, or sub garlic and onions
- 4 cups water
- 14 ounce can diced tomatoes
- 2 teaspoons dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- 2 teaspoons cane sugar don't skip it!
- ½ teaspoon salt plus more for seasoning
- ¼ teaspoon dried chile flakes optional, for some heat!
- 5 dried lasagna noodles gluten free if needed, broken into pieces
- 2 tablespoons nutritional yeast
Optional toppings and add ins
- ½ pound sliced mushrooms NOT low FODMAP!
- 4 handfuls baby spinach
- ¼ cup cashew cream or store-bought vegan cream
- vegan parmesan homemade or store-bought
- fresh basil thinly sliced
Instructions
- Blot tofu with paper towel to remove excess moisture and crumble into a medium bowl. Add tomato paste and 2 tbsp (30 mL) of tamari and mix into the tofu with your hands.
- Heat oil in a soup pot over medium heat.
- IF you're using onions or mushrooms, this is when you'll cook until onions are glossy and mushrooms have released their liquid and started to brown, about 7-10 minutes. Season with salt and pepper, crape them into a bowl and set aside.
- IF you're making the recipe as written, pop the tofu into the oil, spread evenly across the bottom of the pan, sprinkle green onions on top and let the tofu cook, until it gets a bit crispy and brown in spots, which should take 7 minutes. DON'T stir!!
- Now, add water, canned tomatoes, remaining 2 tbsp (30 mL) of tamari, along with all the herbs and spices, sugar and salt. Scrape the bottom of the pan well, turn up heat to high and let come to a boil.
- Add the lasagna noodles and let bubble away on medium heat until noodles are al dente, about 15 minutes. If soup is reducing too much, add water 1/2 cup at a time. Stir in the nutritional yeast, plus any add ins you wish and serve.
Notes
Low FODMAP note: make sure you use non-legume-based gluten free lasagna noodles. Canned tomatoes are low FODMAP in 1/2 cup serving, and tomato paste in 1 tbsp serving so don't add more than called for.
This soup is super delicious as leftovers, you'll simply need to add more water when you reheat as the soup thickens as it sits.