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!
This cozy, one pot lasagna soup is made with crumbled tofu and canned tomatoes. Minimal chopping, ready in 30 minutes!
Maybe it’s because I’m plant-based, or a dietitian, but I love me a soup that eats like a complete meal, no sides required. One that’s flavourful enough to be super satisfying…and has a bit of protein so I actually feel full.
And this vegan lasagna soup is all that…plus it’s ready in 30 minutes from start to finish without a lot of chopping! It’s a great way to use up the rest of the lasagna noodles left in the box…because somehow, a box is always too much for one lasagna but never enough to make another lasagna, argh.
This soup has a rich, silky umami, broth filled with chewy crumbled tofu and al dente lasagna noodles…what’s not to love? When you scroll down, you’ll see that this recipe is a wee bit different from the other lasagna soup recipes on the web. First things first: no onion or garlic (you can add if you want!). And second: no broth or marinara…just canned tomatoes and tomato paste!
The reason for this is I really wanted to make a low FODMAP soup for all my IBS friends because I don’t know if you’ve ever tried a really delicious soup without those things, but it’s not easy. This soup is SO flavourful that you’ll love it, even if you don’t have IBS. It’s perfect for those days when your tummy feels a bit off or honestly, you just don’t feel like dicing up an onion. I’ve been there on multiple occasions, ha!
Because the base of this soup is so simple, it’s fun to customize: love mushrooms? Fry them up before you add the tofu. Want some greens? Wilt in handfuls of baby spinach at the end. Want it creamier? Drizzle in a bit of homemade cashew cream or storebought vegan cream before serving.
And if you’re looking for more nutritional guidance on gut health issues like bloating, reflux or the microbiome – I have a whole therapeutic cookbook devoted to digestive wellness, called Good For Your Gut. It’s packed with over 90 very delicious recipes (including about 30 low FODMAP ones!) that just so happen to be, ahem, good for your gut!
How to make this super easy, flavourful vegan lasagna soup
I love how pantry friendly this soup is…if you’re someone with spices, tubes of tomato paste or a bag of nutritional yeast languishing in your cupboard, grab them out and let’s DO THIS. Also, because it doesn’t use any faux meats, broths or jarred pasta sauce, it’s super budget friendly!
For a low FODMAP soup, you’ll use only the dark green tops of the scallions plus gluten free (non-bean) lasagna noodles. Otherwise, use the whole green onion…or sub 3-4 cloves of garlic and regular onion for even more flavour!
I’ve got some step by step photos with pro tips here…for the full recipe, just scroll down the page.
In the absence of my beloved better than bouillon, I use tomato paste and tamari to boost umami.
Hands work best to mix in the seasoning!
If you’re wanting to make your meals more budget-friendly, tofu is an awesome protein choice…WAY less than faux meats.
Heads up: do NOT touch the tofu as it cooks: we want to build up a bit of a crust to add flavour texture to the soup.
The tofu is gonna stick…don’t worry about it! Once that liquid is in there, NOW you scrape!
I like to break the noodles into roughly 1-2 inch pieces.
Add the nooch – and any other add ins like baby spinach – at the end!
More cozy, healthy vegan soups
Brothy Red Lentil Soup with Carrots
Easy + Nourishing Green Soup Recipe
Vegan Carrot, Lentil + Fresh Ginger Soup with Coconut Milk
Easy Vegan Caldo Verde Recipe
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!
Servings 4 servings
Ingredients
Vegan Lasagna Soup
1 package extra firm tofu¼ cup tamari or soy sauce divided, GF if needed3 tablespoons tomato paste3 tablespoons extra virgin olive oil4 green onions dark green tops only, or sub garlic and onions4 cups water14 ounce can diced tomatoes2 teaspoons dried thyme1 teaspoon dried oregano1 teaspoon dried basil1 teaspoon paprika½ teaspoon ground cumin2 teaspoons cane sugar don’t skip it!½ teaspoon salt plus more for seasoning¼ teaspoon dried chile flakes optional, for some heat!5 dried lasagna noodles gluten free if needed, broken into pieces2 tablespoons nutritional yeast
Optional toppings and add ins
½ pound sliced mushrooms NOT low FODMAP!4 handfuls baby spinach¼ cup cashew cream or store-bought vegan creamvegan parmesan homemade or store-boughtfresh basil thinly sliced
Imperial – Metric
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.
Ingredients
Vegan Lasagna Soup
1 package extra firm tofu¼ cup tamari or soy sauce divided, GF if needed3 tablespoons tomato paste3 tablespoons extra virgin olive oil4 green onions dark green tops only, or sub garlic and onions4 cups water14 ounce can diced tomatoes2 teaspoons dried thyme1 teaspoon dried oregano1 teaspoon dried basil1 teaspoon paprika½ teaspoon ground cumin2 teaspoons cane sugar don’t skip it!½ teaspoon salt plus more for seasoning¼ teaspoon dried chile flakes optional, for some heat!5 dried lasagna noodles gluten free if needed, broken into pieces2 tablespoons nutritional yeast
Optional toppings and add ins
½ pound sliced mushrooms NOT low FODMAP!4 handfuls baby spinach¼ cup cashew cream or store-bought vegan creamvegan parmesan homemade or store-boughtfresh basil thinly sliced
Instructions
Notes
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.
The post Nourishing Vegan Lasagna Soup with Tofu Crumbles appeared first on Desiree Nielsen.
