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–+ servings
Tomato Soup

Vegan Tomato Soup

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 only with potatoes, which makes it extra low in fat and calories, but still filling and satisfying.
5 from 1 vote
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Yield 4 servings

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 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

nutrition

Nutrition Facts
Vegan Tomato Soup
Amount per Serving
Calories
194
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Sodium
 
483
mg
21
%
Potassium
 
826
mg
24
%
Carbohydrates
 
37
g
12
%
Fiber
 
5
g
21
%
Sugar
 
4
g
4
%
Protein
 
4
g
8
%
Vitamin A
 
250
IU
5
%
Vitamin C
 
39
mg
47
%
Calcium
 
33
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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