Creamy Sweet Potato & Orange Soup W/ Smoky BBQ Tofu ‘Croutons’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 65-300 mins (*Dependent upon how long you marinade your tofu!)
Type: Main Meal
Tools: Chopping board(s), sharp knife, kitchen paper, mixing bowl, measuring jug, large pot, blender, resealable container (*optional), baking tray, parchment paper

Notes: This recipe contains: Vitamin A, B3, B5 & B6, beta-carotene, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and (per serving) has a moderate quantity of added sugar, salt and fats!  

…And this year’s love affair with soup continues; we’re really looking forward to all of the lovely new flavours that lie ahead!

Perhaps you remember our delicious Spicy Sweet Potato Soup (with rice noodles!) we introduced you to earlier this year?

Well either way, here’s an updated sweet potato soup recipe! This one isn’t spicy; it’s creamy and velvety with a lovely twist of orange, topped off with some delicious marinated pieces of smoky BBQ flavoured tofu ‘croutons’.  

These marinated ‘croutons’ are oh so tasty (and made with a labour of love)! Our end product tasted pretty similar to vegan sausages! Yummy! Unfortunately with (most) tofu, unless you buy pre-marinated brands, you will have to marinate it for a substantial amount of time (or fry it in a tonne of oil!) …otherwise it won’t necessarily develop a jaw-dropping flavour!

If you are short on time, just put the tofu into the refrigerator overnight and cook it as or when it’s needed! In fact, you could just as easily place the soup ingredients into a slow cooker overnight (on a low-heat setting), and then purée the lot the next day! Hmmm, since there is no roasting, baking or mashing involved, why don’t you double the quantity and then freeze half?! Creating a soup that is satisfying and simple?! Sounds good to us! 😀

Quick Foodie Facts & Tips:

  • One serving of this soup will provide you with about 3.5 servings of vegetables towards your 5-A-Day!
  • The quantity of our tofu marinade is enough to thoroughly flavour two blocks of tofu (so reduce the quantity and seasonings as appropriate)! 
  • Add less stock for an even thicker soup!
  • Reheat the soup with the tofu ‘croutons’ mixed through (or not!); it’s super tasty either way!

Happy cooking and have a great weekend everyone! ❤



+++++++++++++++++800g        Firm Tofu (= 2* Tetrapaks)
+++++++++++++++++4tbsp        Soya Sauce/low-salt (or Tamari as a GF option)
+++++++++++++++++2.5tbsp     Maple syrup
+++++++++++++++++4.5tbsp     Olive Oil
+++++++++++++++++½ tsp         Asafoetida
+++++++++++++++++2g              Smoked Paprika
+++++++++++++++++½-1tsp       English Mustard
+++++++++++++++++2-3g          Garlic Salt
+++++++++++++++++760g         Sweet Potato
+++++++++++++++++300g        Baking Potato
+++++++++++++++++200g        Carrot
+++++++++++++++++280g        White Onion
+++++++++++++++++1.5L           Vegetable Stock (low-salt/ GF if required)
+++++++++++++++++3g             Ground Coriander
+++++++++++++++++                 Ground Black Pepper (16 grinds!)
+++++++++++++++++30ml        Orange Juice (1 large orange)
+++++++++++++++++125ml       Almond Milk (unsweetened & fortified)



1. Drain and then press the tofu between two heavy or weighted plates or chopping boards for 30 mins to express any excess water. Drain. Pat it dry with some kitchen towel. Tip: if preferred, line the bottom plate (or chopping board with some kitchen towel to help absorb the liquid.

Drained and dried.


2. Place the tofu onto a chopping board. Slice it into five slices (lengthways) and then make five more cuts with your knife (horizontally). Chop each section into halves (*step 4) to get about 1cm cubes. Transfer the cubes of tofu into a large mixing bowl or casserole dish.


3. Prepare the marinade. Pour 4tbsp soya (or tamari) sauce, 2.5tbsp maple syrup and 4.5 tbsp oil into a large measuring jug. Add ½ tsp asafoetida, ½-1tsp English mustard and 2-3 g garlic salt. Whisk until thoroughly combined.


4. Pour the marinade over the tofu. Gently toss (using your hands) or a silicone spatula to thoroughly coat. Cover the bowl with kitchen film. Place it into the fridge for up until 4-6 hrs (if possible) tossing once.Tip: The longer you allow it to marinate, the better it will taste!


5. In the meantime, prepare the soup (now or if preferred, closer to the time it’s being served)! Wash, peel and then roughly chop the sweet and baking potato. Wash, peel, trim the ends and then slice the carrot. Peel and roughly chop the onion.

Keep Calm Picture: courtesy of


6. Bring a large, non-stick pot with 1.5L water to the boil. Add 1.5L vegetable stock. Whisk until dissolved. Add the sweet and baking potato, carrot, onion, 3g ground coriander and a few grinds of black pepper. Stir together. Cover with a lid. Simmer and cook for about 10-12 mins or until softened. Remove from the heat. Allow to cool slightly.


7. A) In the meantime, juice the orange. B) If you have a stick blender, feel free to purée the soup whilst it’s still in the pot. If not, transfer it in batches into a blender. Pulse until the soup is smooth, creamy and combined. Whilst the blender is running, add 30ml orange juice ¼ cup almond milk to thoroughly combine all of the ingredients. Transfer the soup into an air-tight and resealable container or back into the pot (as appropriate).


8. Once the tofu has finished marinating, preheat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Transfer the tofu over the tray in a single layer. Place the tray onto the middle oven shelf. Bake for 30-40 mins or until slightly crispy around the edges and lightly browned. Remove. Allow to cool slightly.


9. Reheat the soup over a low heat just before serving; do not allow it to boil.


10. Ladle the soup into a serving bowl. Garnish with the tofu ‘croutons’; add some sliced spring onion, chilli flakes and pumpkin seeds (if desired)!


Tip: Refrigerate and store any leftovers in an air-tight and resealable container (store the tofu in a separate container!); reheat and consume within 3-4 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months.

4 thoughts on “Creamy Sweet Potato & Orange Soup W/ Smoky BBQ Tofu ‘Croutons’ [Vegan & Gluten Free]

    1. Thanks Joyce. We really enjoyed it and we hope that you do too (if you do decide to try it)! Asafoetida is a lovely spice that has a garlicky/oniony flavour. To quote BBC foods it’s “An extremely pungent spice extracted from a plant of the giant fennel family, asafoetida is frequently used in Indian and Middle Eastern cooking.” It’s great in curries, soups, breads and we sometimes substitute it for onion powder in other recipes! 🙂



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