Vegan Tomato Soup Recipe | Simple 20 Minute Soup
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Jump to RecipeIt doesn’t get any easier or tastier than this Vegan Tomato Soup Recipe! This healthy tomato soup is simple to make and takes only 20 Minutes! This plant-based soup is the perfect low-carb lunch or dinner. It’s low-fat, low-calorie, dairy-free, and vegan. It’s great for meal prep and it’s freezer friendly!
This Vegan Tomato Soup is so simple to make, but so complex in flavor. I highly recommend using garden fresh tomatoes when possible, they will send this soup over the top with flavor.
VEGAN TOMATO SOUP RECIPE
Do you remember eating canned tomato soup? Maybe you still do.
When I weighed nearly 300 lbs, I used to LOVE that soup! It was an easy meal. I usually paired it with a greasy grilled cheese, so it would be over-the-top unhealthy, however I thought it was a light meal.
The classic brand canned tomato soup is only 225 calories a can and its no fat, but did you know it has over 50% of the daily SODIUM recommendation? Did you also know that it has 30 grams of SUGAR?! That’s is 7 and a half teaspoons!
Plus, it has high fructose corn syrup which has been linked to serious health issues like obesity, diabetes and heart disease. It also has NATURAL FLAVORING, which may or may not be monosodium glutamate, aka MSG. MSG can cause all sorts of reactions like headaches, facial pressure, numbness, drowsiness and tingling. If you’ve ever experienced a reaction to MSG you know you want to avoid it.
READ MORE ABOUT MSG HERE
I decided to make my own Vegetable Bouillon Powder and make this Simple 20 Minute Tomato Soup as healthy as possible.
This vegetable bouillon powder adds incredible flavor to soups, stock, and chowders, plus it is quick and easy to make. You can feel good about this healthy bouillon because it is free from chemicals and additives.
IS VEGAN TOMATO SOUP HEALTHY?
When you cook at home you are in control of the ingredients. We’re not putting HFCS or MSG in it, so it’s definitely better than canned.
This soup is low fat, no cholesterol, dairy free, and low calorie, but oh, so good!
ARE TOMATOES HEALTHY?
Read more about the health benefits of tomatoes.
Hearty
Robust
Fresh
Comforting
Onto the recipe…
Vegan Tomato Soup Recipe | Simple 20 Minute Soup
Ingredients
- 12 garden fresh tomatoes could sub a 28 oz canned tomatoes
- 15 ounce tomato sauce
- 1 onion, chopped
- 5 garlic cloves
- 2 cups vegetable broth https://intentionallyeat.com/vegetable-bouillon-powder/
- 1 Tbsp dried basil
- 1 tsp sugar
- salt and pepper to taste
Instructions
- Heat broiler on high.
- Slice tomatoes 1/2" slices and place on cookie sheet. Place unpeeled garlic cloves on cookie sheet. Spray tomatoes and garlic with olive oil. Broil on high for 5 minutes.
- While broiling tomatoes and garlic, saute onion in a large pot over medium heat.
- Add broiled tomatoes to the onions and continue to cook over medium heat. Squeeze garlic cloves out of their skin and place in pot with tomatoes and onions.
- Add veggie stock, tomato sauce, sugar, basil, salt & pepper. Stir until combined. Bring to a simmer and cook for 15 minutes.
- Use a stick blender or carefully place soup in a blender (it's hot so blend in small batches if using a blender) and puree until smooth. Strain if you want a smoother texture (but you're losing fiber) and top with fresh basil. Enjoy!
Notes
Tried this recipe? Tag me on Facebook!
Mention @IntentionallyEat or #IntentionallyEatNutrition
WHAT TO SERVE WITH VEGAN TOMATO SOUP
- Vegan Focaccia | Best No Knead Recipe
- The Best Healthy Biscuits
- Garden Salad That Lasts All Week
- Chocolate Avocado Pudding – you have to have dessert!
REMEMBER TO PIN THIS VEGAN TOMATO SOUP RECIPE FOR LATER!
Equipment used in this Vegan Tomato Soup Recipe:
About Cindy Newland
Hey, I’m Cindy! I used to be morbidly obese! I had high blood pressure, high cholesterol, and a family history of heart disease and cancer.
Slowly, I began to steadily change my habits and nourish my body with a plant-based diet. Now, I weigh 125 lbs less, my blood pressure is 110/70, no more high cholesterol, and best of all – no medications!
If you’re interested in how I did it and if it will work for you, check out How to Start a Plant-Based Diet.
Or if you just want to dip your toe into plant-based eating… snack smart with one of these fantastic recipes for FREE!
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Wow I didn’t know there was so much sugar in canned soup! I’m not a huge fan of soup myself, but maybe it’s because I’ve been eating the canned stuff. I’ll maybe give this a try!
I love tomatoe soups on wedneday afternoons. But I don’t add basil, apart from that the recipe is completely same that I use.. The idea of adding basil is good, I’ll try it!
This sounds SO good! And I have an abundance of tomatoes from my garden right now. Can’t wait to try this.
I had tomato soup from a restaurant the other day and I was just saying that I wish I could make it at home. Can’t wait to try your recipe.
I make a quick tomato soup like this too for some grilled cheese!
Right to the point…
It really is simple! I am <3ing this!
I’ve never tried making tomato soup myself – but this sounds simple and delicious. Crazy to think that canned soup has so much sugar and sodium – makes it addictive. Better to make it yourself.
Tomato soup is something my kids love to eat, so will give your version a try as it looks a lot simpler to mine.
There is nothing better in winter than a good old bowl of thick tomato soup. It’s the only soup that i can eat over and over without getting bored of. But it has to be made with good flavorsome tomatoes. I am actually growing beef tomatoes in my garden, which are perfect for tomato soup.
Delicious! I haven’t made tomato soup from scratch for a while so this recipe is really so nice to have on hand. I will get my ingredients ready and make this tomorrow for the family. It would pair well with grilled cheese sandwiches!
Tomato soup is my favorite soup of all time, especially during the winter. I’ll have to make this. It’s so much easier than most tomato soup recipes I’ve seen.
Great recipe! I don’t think I have ever tried canned tomato soup but I was lucky and my mom is an amazing cook. Back in the day when everything we ate on the dinner table was made form scratch! Yes you’re right about the sodium in the pre-packed soup. So bad!
Tomato soup wow I heard about it but never tried it myself. Everyone said they love it but now I know how to make it. Thanks
Tomato soup has always been a favorite of mine, although I definitely had no idea of just how much a lot of the canned soup is so unhealthy. With your recipe here that is low fat, no cholesterol, and low calorie, what’s not to love? The recipe looks easy to follow and 20 mins to do this is just great!
I have read many sources that say tomatoes are THE healthiest food in existence! Whether that is an exaggeration or not, I cannot say, but everyone agrees that tomatoes offer excellent nutrition and a bowl of hot tomato soup is a welcome treat any day.
Thanks for this recipe. I love tomatoes but never had tomato soup. I think it’s time to try making one tonight.
I make tomato soup too but knorr ones. Your recipe is really good!
This looks very simple and delicious! My husband loves tomato soup so I’ll be giving the recipe a go.
I made this tonight for my family and it was such a hit! It pairs great with a classic grilled cheese of course (not healthy but yummy). Saving this recipe to use again in the future!
Wah! I was just searching on the internet for this receipe! thanks for putting this together, it helped a lot.
I love the Simple 20 Minute Tomato Soup! Sounds so easy to do. Perfect dinner on a busy day!
So glad that there is internet. We can immediately search for what we like to cook and voila! many suggestions will pop-up. Thank you for sharing your recipe as well! Indeed such very easy to follow.