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Two bowls of vegan tomato soup topped with vegan cream and basil leaves on a wooden table next to two spoons.
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4.64 from 671 votes

Vegan Tomato Soup

Servings: 4
Author: Jen Hansard
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
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.

Equipment

Ingredients

  • 1 tbsp avocado oil
  • 1 yellow onion diced
  • ⅛ tsp sea salt, unrefined
  • ⅛ tsp black pepper, ground
  • 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

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.

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