Vegan Tomato Soup

Creamy vegan tomato soup instantly takes me back to my childhood. A big bowl with a grilled cheese sandwich was my ideal lunch on a rainy day. My friend Lindsey told me she sneaks in fresh zucchini and carrots to hers and I had to give it a shot. It was phenomenal with the additional vegetables, which is why I’m sharing it with you.

Vegan Tomato Soup Ingredients

Wondering how this vegan tomato soup version compares to traditional heavy cream-based tomato soups? Let’s take a look at the vegan-friendly ingredients I’m using in this recipe:

• Avocado Oil: A heart-healthy fat perfect for sautéing, avocado oil adds smooth richness while keeping the soup dairy-free. You can swap for olive oil or coconut oil, if you prefer.
• Yellow Onion: Packed with antioxidants, onions not only bring a savory foundation to the soup but also offer numerous health benefits, like supporting heart health and fighting inflammation.
• Carrots: Add natural sweetness and a vibrant color to the soup while loaded with beta-carotene.
• Celery: This versatile veggie adds a hint of earthiness and a satisfying crunch, balancing out the flavors of the tomato and other ingredients.
• Garlic: Rich in antioxidants, garlic not only adds a robust, aromatic flavor but also supports immune function and heart health.
• Zucchini: With a mild flavor and creamy texture, zucchini blends seamlessly into the soup, providing nutrients like fiber that help thicken the soup.
• Vegetable Stock: Opt for low-sodium vegetable stock or vegetable broth for the best flavor. It forms the base of the soup, adding richness and depth to every spoonful. I can even show you how to make vegetable stock.
• Diced Tomatoes: The key ingredient, diced tomatoes bring a burst of tangy, bold flavor. Tomatoes are also packed with vitamins and lycopene, a powerful antioxidant that supports skin and heart health. You can also use fire-roasted tomatoes, which I did in my Fire-Roasted Tomato Soup recipe or roast cherry tomatoes in the oven to make from scratch.
• Italian Seasoning: A blend of classic herbs like oregano and basil, Italian seasoning enhances the soup’s flavors with fragrant, earthy notes. Add in red pepper flakes and black pepper if you like spiciness.
• Cashew Cream: A vegan-friendly alternative to heavy cream, cashew cream provides a luscious, creamy texture and additional protein without any added dairy.
• Fresh Basil Leaves: A vibrant and aromatic finishing touch, fresh basil complements the tomatoes and enhances the overall flavor of the dish.

How to Make Vegan Tomato Soup

This one-pot vegan soup recipe can be made in 45 minutes with a few basic steps. To speed up the process, you can buy onions, carrots and celery pre-diced. Follow along for step by step instructions to make this:

1. Heat some avocado oil over medium heat in a stock pot. Mix in some diced onion and add a touch of salt for flavor.
2. Stir frequently while cooking for 7 minutes, or until the onions show signs of softening.
3. Add in sliced carrots and celery and cook for 5 minutes, stirring occasionally. Then stir minced garlic and cook for 1 minute, or until fragrant. 
4. Mix in chopped zucchini and cook until it starts to become tender. Since you are going to puree your tomato soup, no need to peel the zucchini.
5. Stir in the vegetable stock, diced tomatoes, and your Italian herbs. 
6. Bring just to a boil, then reduce the heat to low and simmer for 20 minutes or until the vegetables become very soft and tender.
7. Puree the soup using an immersion blender. If you’ve got a regular blender with a heat-safe container, you can puree the soup with that, just make sure you work in batches to avoid a soup explosion in your kitchen!
8. Season to taste with salt and pepper and garnish with your choice of toppings (I like to add in cashew cream, fresh basil or vegan parmesan cheese sprinkle). 

What to Serve with Vegan Tomato Soup

The right side dish can turn a soup into a truly satisfying meal. The follow ideas pair beautiful with my vegan tomato soup:

• Crusty Bread or Garlic Toast: Great for soaking up the soup’s flavors.
• Green Salad: Adds freshness and a crispy texture. Try my lemon arugula salad for a tasty crunch.
• Avocado Toast or Croutons: Adds creamy or crunchy toppings for extra texture.
• Vegan Quesadilla or Vegan Grilled Cheese: A satisfying, hearty option for the cheese lovers.
• Stuffed Sweet Potato: A comforting side with natural sweetness. My Loaded Sweet Potato is always a winner.

More Vegan Soup Recipe Ideas

These vegan soup recipes are high in flavor and veggies, making them extra filling. Grab an insulated water bottle or thermos to enjoy any of these on the go:

• Gazpacho Soup: A tomato-based soup that’s best enjoyed cold.
• Vegan Pumpkin Soup: A creamy delight perfect for Autumn gatherings.
• Carrot Ginger Soup: Insanely flavorful, this soup is a great lunch option.
• Roasted Red Pepper Soup: The roasted peppers are an extra step but totally worth the flavor.
• Blended Vegetable Soup: Perfect for sick days, busy days or days where you just need some nourishing comfort.

Let me know in the comments how this vegan tomato soup turned out for you. It’s a Hansard family favorite recipe— I hope it can be on regular rotation for you, too!

4.64 from 671 votes

Vegan Tomato Soup

Vegan tomato soup makes for a creamy and nutritious meal using canned tomatoes, herbs, zucchini and carrots to boost nutritional content without sacrificing on flavor. I loaded this soup up with a variety of veggies, yet it still tastes like my momma's recipe from my childhood.

Print Pin Rate

Prep: 10 minutes mins

Cook: 40 minutes mins

Total: 50 minutes mins

Author: Jen Hansard

Course: Entree, Soup

Cuisine: Healing, Vegan

Serves: 4

Ingredients  

1x2x3x

• ▢ 1 tbsp avocado oil
• ▢ 1 yellow onion diced
• ▢ ⅛ tsp sea salt
• ▢ ⅛ tsp black pepper
• ▢ 2 carrots peeled and sliced
• ▢ 1 ribs celery chopped
• ▢ 2 garlic cloves minced
• ▢ 1 zucchini sliced
• ▢ 3 cups vegetable stock
• ▢ 2 cups diced tomatoes undrained
• ▢ 1 tsp Italian seasoning

Toppings

• ▢ ½ cup Cashew Cream
• ▢ fresh basil

Instructions 

• Warm oil over medium-high heat in stock pot. Add onion and season with a little salt. Cook, stirring often, for 7 minutes or until the onion starts to soften.
• Add carrots and celery and cook for 5 minutes, stirring occasionally. Then stir in garlic and cook for 1 minute, or until fragrant. Add the zucchini and cook for a few minutes, until it starts to soften.
• Stir in vegetable stock, tomatoes, and Italian herbs. Bring just to a boil then reduce heat to low and simmer for 20 minutes, or until the vegetables are very soft and tender.
• Remove soup from heat then blend using an immersion blender to puree soup. If you prefer it chunky, blend less.
• Season to taste with more salt and pepper, if needed. Serve with your choice of toppings.

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Equipment

• stock pot
• immersion blender

Notes

• Fire-roasted tomatoes (canned) gives this dish a rich, robust flavor that I am obsessed with.
• Feel free to spice this soup up with red pepper flakes, paprika, or fresh chopped chili peppers.
• You can use olive oil or coconut oil in place of avocado oil.
• If you have a blender that is heat-safe, then you can use a regular blender over an immersion blender. If your blender container is not heat safe, then allow your cooked soup to cool down before adding to the blender in batches to blend. If you want to serve after blending, reheat to eating temp after pureed.
• To keep this soup nut-free swap out the cashew cream topping for a dairy-free sour cream of your choice.

Nutrition

Calories: 274kcal, Carbohydrates: 25g, Protein: 8g, Fat: 18g, Saturated Fat: 3g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 10g, Sodium: 821mg, Potassium: 720mg, Fiber: 4g, Sugar: 10g, Vitamin A: 5723IU, Vitamin C: 24mg, Calcium: 85mg, Iron: 4mg

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