High Protein Tofu Curry Soup

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This flavourful tofu curry soup is simple, satisfying, and packed with 39 grams of protein per serving! Perfect way to hit your protein while staying cozy.

Ingredients

Below is everything you’ll need for this protein-packed, hearty tofu soup. The ingredients here are incredibly versatile and can be modified as needed to suit your taste preferences!

Extra firm tofu — I used one block of standard extra firm tofu and one block of Big Mountain Foods soy-free tofu to boost the protein content. You can use any tofu or meat alternative you’d like! For more ideas, see my post about the best plant-based protein sources here.
Garam masala — to flavour the tofu! I used store-bought but feel free to create your own seasoning blend.
Plant-based butter — or any cooking oil of choice.
Onion, garlic, and ginger — the base of flavour and aroma. For easy prep, I recommend using this mincer for the garlic and this grater for the ginger.
Red pepper flakes, curry powder, cumin, paprika, salt, and black pepper — feel free to change these up if you prefer more or less heat!
Tomatoes — I used canned but you can use fresh as well.
Chickpeas — or any legume of your choice.
Zucchinis — green peas, green beans, or kale would also be delicious.
Lime juice and cilantro — for the finishing touches.

How to Make

Bake the Tofu

Preheat your oven to 400 degrees F and line a baking sheet with parchment paper. Then, in a large bowl, combine the tofu cubes, half the plant-based butter (melted), garam masala, and a generous dash of salt and black pepper.

Toss until tofu cubes are evenly coated and then spread across the baking sheet in a single layer. Bake for 20 minutes.

Make the Soup

While the tofu bakes, heat the remaining plant-based butter in a large pot over medium-high heat. Then, add the diced onion and saute for a few minutes, until softened.

Next, stir in the garlic, ginger, and all remaining spices. Leave for another minute before adding in the tomatoes and water. Bring to a simmer. Add the chickpeas and diced zucchini and simmer for 10-12 more minutes.

Finally, add in the baked tofu, along with lime juice and chopped cilantro to garnish. Taste and add more salt or other seasonings if you wish. Enjoy!

Customizations

You can easily make this soup your own by customizing it as needed. If you’re not a fan of tofu, you could use my Crispy Seitan Bites instead, or another store-bought vegan meat alternative.

Instead of chickpeas, you could also use lentils, black beans, kidney beans, edamame, or another legume of your choice. Even quinoa, rice, pasta, squash, sweet potato, or green peas would be great substitutions or additions.

If you don’t care for zucchini much, any other green vegetable of your choice will work! Try kale, green beans, broccoli, or cauliflower.

Storage

This soup will be most fresh the same day you make it. But it will still be amazing for up to five days stored in an airtight container in the fridge! Definitely a great option for taking to work, school, or anywhere you need to be.

Frequently Asked Questions

Is this recipe gluten-free?

Yes! This recipe is naturally gluten-free already. No modifications needed!

Is there a way to make this recipe lower carbohydrates?

Definitely. I’d recommend removing the chickpeas, and using all Big Mountain Foods soy-free tofu instead of regular tofu.

Is the soup spicy?

The spice level is very mild, assuming your curry powder is mild. If you want it to be spicy, you can use a curry powder with higher heat. If you need to mellow out the spice, I would add more acidity and sweetness by adding more lime juice and a teaspoon of sugar.

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