When the air gets a little crisp and the leaves start to turn, there’s nothing more comforting than a warm bowl of soup. This Vegan Tempeh Soup with Mushrooms and Carrot is exactly that kind of cozy hug in a bowl—but with a seriously healthy, hearty twist. It’s packed with plant-based protein, loaded with earthy flavors, and brimming with anti-inflammatory goodness. Whether you’re searching for fall soup recipes, high protein dinner options, or just some healthy soup ideas to batch cook for the week, this is the one you’ll want to bookmark.
This isn't just another veggie soup—it’s a high protein vegan soup that gives traditional meat-based protein soups a serious run for their money. With meaty tempeh, tender mushrooms, sweet carrots, and a deeply savory broth, it’s both satisfying and nourishing. It also fits the bill for those looking for low fat soup recipes or even soup recipes low carb. With simple ingredients and bold flavor, it’s comfort food that works just as hard as you do.
Cozy Vegan Tempeh Soup with Mushrooms and Carrot
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Main Course, Soup
Cuisine Asian, Fusion, Western
Large soup pot or Dutch oven A sturdy pot helps cook everything evenly. A 5- to 6-quart pot is ideal.
Cutting board and sharp knife For prepping vegetables and tempeh.
Wooden Spoon or Spatula For sautéing and stirring.
Measuring spoons and cups Precision matters when balancing flavors.
Grater or microplane For fresh ginger (you could also mince it finely with a knife).
- 1 tablespoon olive oil – For sautéing the aromatics. You can substitute with avocado oil for a higher smoke point.
- 1 medium yellow onion diced
- 3 garlic cloves minced
- 1- inch piece of fresh ginger grated – Adds a warming, anti-inflammatory note.
- 2 medium carrots peeled and sliced
- 8 oz cremini mushrooms sliced – You can use shiitake or oyster mushrooms for a different flavor profile.
- 8 oz tempeh cut into small cubes – The star of this soup! It adds texture and plant-based protein.
- 4 cups vegetable broth – Use a high-quality low sodium broth for the best flavor.
- 2 cups water
- 1 tablespoon low sodium soy sauce or tamari – Deepens the umami.
- 1 teaspoon smoked paprika
- ½ teaspoon ground turmeric – Excellent for its anti-inflammatory benefits.
- Salt and black pepper to taste
- 1 teaspoon apple cider vinegar or lemon juice – Brightens the final flavor.
- Fresh parsley or cilantro chopped (optional) – For garnish and added freshness.
Optional Add-ins
- 1 cup chopped kale or spinach – Toss it in during the last few minutes for a green boost.
- ½ cup cooked lentils or quinoa – For even more high protein low calorie soup potential.
- Red chili flakes – If you like a bit of heat.
Sauté the Aromatics
Heat the olive oil in your large soup pot over medium heat. Add the diced onion and sauté for about 5 minutes until translucent. Stir in the garlic and ginger and cook for another minute until fragrant.
Add the Veggies
Toss in the carrots and mushrooms. Cook for 6–7 minutes, stirring occasionally, until the mushrooms release their moisture and start to brown slightly.
Brown the Tempeh
Push the veggies to one side of the pot and add the cubed tempeh. Let it brown slightly on each side (about 5 minutes total), stirring only occasionally. This step enhances its nutty flavor and gives the soup a more satisfying bite.
Add the Broth & Spices
Pour in the vegetable broth and water. Stir in the soy sauce, smoked paprika, turmeric, salt, and black pepper. Bring the soup to a gentle boil.
Simmer
Reduce the heat to low, cover, and let the soup simmer for about 15 minutes, or until the carrots are tender and the flavors meld.
Brighten It Up
Turn off the heat and stir in the apple cider vinegar or a squeeze of lemon juice. This adds brightness and balances the earthy flavors.
Serve
Ladle the soup into bowls and garnish with chopped parsley or cilantro if desired. Serve hot and enjoy the warm, comforting, protein-rich goodness.
Perfect Pairings
This soup is hearty enough to be a meal on its own, especially if you’re looking for high protein dinners or low carb soup ideas. But if you want to round things out, here are a few suggestions:
- Whole grain toast or a slice of sourdough – Perfect for soaking up the flavorful broth.
- Side salad with lemon-tahini dressing – Adds freshness and balances the savory richness.
- Roasted chickpeas or seeds – Sprinkle on top for added crunch and extra protein.
- Avocado slices – For a creamy, cooling contrast.
If you're meal-prepping for the week, pair this soup with a simple grain bowl or roasted vegetable medley for a satisfying, nutrient-dense lunch or dinner.
FAQs
1. What kind of tempeh should I use?
Any plain, unflavored tempeh works well. Look for organic options made from soybeans for the best texture and protein content. If you're avoiding soy, chickpea-based tempeh is a good alternative.
2. Can I replace the tempeh with tofu or another protein?
Yes, but it will change the flavor and texture. Firm tofu can be used, but it’s softer and milder. Tempeh is firmer and has a more robust, nutty taste that holds up well in brothy soups.
3. Is this soup really high in protein?
Yes! Thanks to the tempeh, mushrooms, and optional add-ins like lentils or quinoa, this soup falls squarely into the category of high protein soups low carb and even protein soup recipes perfect for vegans.
4. Can I make this soup ahead of time?
Absolutely. This soup stores well in the fridge for up to 4 days and actually tastes better the next day. The flavors deepen and meld beautifully. It also freezes well for up to 2 months.
5. How can I make this even more filling?
Add a scoop of cooked lentils or toss in some cauliflower rice for a bulkier texture while keeping it low carb. This helps turn it into a real high protein low calorie soup that satisfies long after you’ve eaten it.
