Nourishing Vegan Lasagna Soup with Tofu Crumbles

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!

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!

I’ve got some step by step photos with pro tips here…for the full recipe, just scroll down the page.

If you’re wanting to make your meals more budget-friendly, tofu is an awesome protein choice…WAY less than faux meats.

More cozy, healthy vegan soups

Nourishing Vegan Lasagna Soup with Crumbled Tofu

4 servings

Prep Time: 8 minutes mins

Cook Time: 22 minutes mins

Total Time: 30 minutes mins

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!

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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

• 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.

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.