Description
This creamy vegan tomato soup combines whole and diced tomatoes with aromatic spices and hearty white beans to create a warm, comforting, and protein-rich meal. Made without any dairy, it’s perfect for a cozy winter day and ready in just 30 minutes.
Ingredients
Scale
Vegetables & Aromatics
- 1 large yellow onion
- 1 tablespoon minced garlic
Tomatoes & Beans
- 1 28 ounce can whole peeled tomatoes
- 1 15 ounce can diced tomatoes
- 3 tablespoons tomato paste
- 1 cup cooked small white beans (cannellini beans recommended), drained and rinsed
Dairy Alternatives & Oils
- 1/2 cup non-dairy milk (such as almond or oat milk)
- 2 tablespoons olive oil
Herbs & Spices
- 1 teaspoon dried oregano
- 2 tablespoons fresh chopped basil (or 2 teaspoons dried basil)
- 1 teaspoon salt
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon paprika
- Black pepper to taste
Instructions
- Sauté aromatics: Heat 2 tablespoons of olive oil in a pot over medium heat. Add the minced garlic and chopped onion and sauté for about 5 minutes, or until the onions are translucent and fragrant.
- Add tomato paste: Stir in the 3 tablespoons of tomato paste and continue sautéing for an additional 2 to 3 minutes to deepen the flavor.
- Add herbs and spices: Mix in the dried oregano, red pepper flakes, paprika, salt, black pepper, and chopped basil. Sauté these together with the tomato paste and aromatics for 2 minutes to allow the flavors to blend.
- Add tomatoes and milk: Pour in both cans of tomatoes (whole peeled and diced) along with 1/2 cup of non-dairy milk. Stir everything well to combine.
- Simmer: Reduce the heat to low and let the mixture simmer gently for 10 minutes, allowing the flavors to meld and the soup to heat through thoroughly.
- Blend the soup: Carefully transfer the contents of the pot into a blender, adding the cooked, drained, and rinsed white beans. Start blending on the lowest speed and keep the blender lid slightly ajar to let steam escape. Blend until smooth and creamy.
- Serve: Pour the creamy tomato soup into bowls. Garnish with fresh basil if desired and enjoy warm.
Notes
- This vegan tomato soup is especially comforting on cold winter days.
- Ready in under 30 minutes, it’s a quick and easy meal option.
- The white beans add a secret boost of protein and creaminess without any dairy.
- You can adjust the red pepper flakes to control the spice level.
- Non-dairy milk can be substituted with your preferred type, such as almond, oat, or soy milk.
- For a smoother texture, strain the soup after blending if desired.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 146 kcal
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3.3 g
- Protein: 6 g
- Cholesterol: 0 mg
