If you’re a fan of creamy soups, this vegan tomato soup should be right up your alley. It’s made with only 8 ingredients, thickened with nothing but potatoes, which makes it extra low in fat and calories, yet still filling and satisfying. Enjoy it with a refreshing salad, homemade grilled cheese sandwiches, or a crusty slice of bread for dipping.
Here’s why you’ll love this vegan tomato soup recipe:
- Extra thick and creamy, thanks to boiled potatoes
- Slightly spicy with a rich tomato flavour
- Warm and filling, perfect as a side or a light lunch
- Low in calories and fat
- Naturally vegan and gluten free
Is Tomato Soup Healthy?
If you’re a soup person, a bowl of warm, filling and flavourful tomato soup can easily be one of your favourite lunches. But did you know that tomato soup is not only delicious, but packed with nutrients as well?
It contains vitamins E, A, C, K, essential minerals and antioxidants that can keep you healthy and fit. Here are the top health benefits of tomato soup:
- Bone health – thanks to vitamin K and calcium
- Cardiovascular health – due to high levels of vitamin C that provide arterial protection
- Keeps you looking young – processed tomato contains more lycopene than raw ones. Lycopene neutralises the oxidative damage caused by the free radicals, a molecule that causes ageing
- Blood circulation – selenium in tomato soup promotes blood circulation, preventing anaemia
Is Tomato Soup Vegan?
This depends on the ingredients used in the recipe. This tomato soup recipe calls for 100% plant-based ingredients.
Is Tomato Soup Gluten Free?
Again, this depends entirely on the ingredients used. This vegan tomato soup is 100% gluten free.
How Many Calories Are in a Serving of Vegan Tomato Soup?
One serving of this healthy tomato soup has approximately 200 calories.
Ingredients You’ll Need to Make This Easy Vegan Soup
Olive oil – use high quality virgin olive oil to sauté the onion and garlic.
Onion – I used a red onion, but you can go with white or brown as well. There’s virtually no difference in flavour when cooked.
Garlic – no tomato soup is complete without the garlic flavour and aroma. The recipe calls for three cloves, but you can add more if you like the taste.
Dried oregano – goes perfectly with tomatoes.
Black pepper – will make the soup a bit spicier. You can easily omit it if you wish.
Canned crushed tomatoes – using canned tomatoes means you can easily make this recipe any time of the year. Make sure to use organic canned tomatoes with no added salt.
Potatoes – use two large or three medium potatoes, approximately 21 ounces. Cut them to equal cubes so that they cook evenly.
Vegetable stock – make sure to opt for low-salt vegetable stock.
How to Make Creamy Vegan Tomato Soup
1. Sauté the onion and garlic – heat olive oil in a large pot and toss in chopped onion and crushed garlic. Sauté for about 5 minutes, until the onion starts to brown and becomes fragrant. Add in the oregano and pepper. Cook for a minute more.
2. Cook the soup – pour in the canned tomatoes, diced potatoes and vegetable stock. Bring to a boil, reduce the heat and let it simmer until all the ingredients are soft and cooked through. This will depend on the size of your potato chunks, but it should generally be cooked in 45 to 50 minutes.
3. Puree and serve – using an immersion (handheld) blender, blend into a smooth soup. If you don’t have an immersion blender, transfer the soup to a blender, blend it up in stages if the blender is too small, and return to the pot. Bring to a boil and remove from heat. Serve with a sprinkle of dried basil, dried oregano or fresh basil leaves.
Recommended Tools to Make the Best Vegan Tomato Soup
This tomato soup is creamy without the cream, thanks to potatoes. For best results when pureeing, use a high-speed blender. You can also use a large food processor or even an immersion blender.
What to Serve with Tomato Soup
Hot, creamy, slightly spicy tomato soup goes great with:
- Fresh salad to balance the creaminess
- Artisan bread, toast or flatbread for dipping
- Grilled cheese sandwich for a more filling meal
How Long Does This Tomato Soup Keep?
Properly stored, homemade tomato soup will last for 3 to 4 days in the refrigerator, and for 2 to 3 months in the freezer.
Does It Freeze?
Yes. One of the best things about this soup is that it freezes wonderfully, which means you can have a bowl of fresh tomato soup whenever a craving strikes. Here’s how to freeze it properly:
- Cool the soup completely.
- Ladle into quart size freezer bags, about ⅔ full.
- Seal tightly, squeezing out as much air as possible.
- Label, date, and lay the bag flat to freeze.
- To serve, thaw the soup overnight in the refrigerator and then reheat before serving.
More Vegan Soup Recipes
Click here for a complete list of vegan soup recipes.
Vegan Tomato Soup
Equipment
Ingredients
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 3 cloves garlic, crushed
- 2 teaspoons dried oregano
- ½ teaspoon ground black pepper
- 2 (14oz) cans chopped tomatoes
- 2 large potatoes (or 3 medium, ~21oz/600g), diced to ½-inch cubes
- 2 cups (470g) vegetable stock
Instructions
- Heat olive oil in a large pot and toss in chopped onion and crushed garlic. Sauté for about 5 minutes, until the onion starts to brown and becomes fragrant. Add in the oregano and pepper. Cook for a minute more.
- Pour in the canned tomatoes, diced potatoes and vegetable stock.
- Bring to a boil, reduce the heat and let it simmer until all the ingredients are soft and cooked through. This will depend on the size of your potato chunks, but it should generally be cooked in 45 to 50 minutes.
- Using an immersion (handheld) blender, blend into a smooth soup. If you don’t have an immersion blender, transfer the soup to a blender, blend it up in stages if the blender is too small, and return to the pot. Bring to a boil and remove from heat.
- Serve with a sprinkle of dried basil, dried oregano or fresh basil leaves.
Notes
- Storing Instructions: store in an airtight container in the fridge for up to 4 days.
- Freezing Instructions: to freeze, cool the soup completely. Then ladle it into quart size freezer bags, about ⅔ full, seal tightly, squeezing out as much air as possible. You can keep it frozen for up to 3 months. To serve, thaw the soup overnight in the refrigerator and then reheat before serving.
- Recommended Tools: high-speed blender or immersion blender
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