Description
This creamy vegan tomato soup combines whole and diced tomatoes with white beans and fresh herbs to create a rich, comforting, and protein-packed meal. With simple ingredients and a smooth texture achieved through blending, it’s perfect for warming up on chilly days. Ready in just 30 minutes, this dairy-free soup is both nutritious and delicious.
Ingredients
Scale
Vegetables & Herbs
- 1 large yellow onion, chopped
- 1 tablespoon minced garlic
- 2 tablespoons fresh chopped basil (or 2 teaspoons dried basil)
Tomato Products
- 1 28-ounce can whole peeled tomatoes
- 1 15-ounce can diced tomatoes
- 3 tablespoons tomato paste
Other Ingredients
- 2 tablespoons olive oil
- 1 cup cooked small white beans (cannellini beans recommended), drained and rinsed
- 1/2 cup non-dairy milk (such as almond, soy, or oat milk)
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon paprika
- Black pepper to taste
Instructions
- Sauté aromatics: Add the minced garlic and chopped onion to a pot with the olive oil. Sauté over medium heat for about 5 minutes, until the onions turn translucent and fragrant.
- Add tomato paste: Stir in the tomato paste and cook for an additional 2-3 minutes to deepen the flavor and caramelize slightly.
- Season the base: Mix in the dried oregano, red pepper flakes, paprika, salt, black pepper, and chopped basil. Sauté for 2 minutes to allow the spices and herbs to release their aromas.
- Add tomatoes and milk: Pour in both cans of tomatoes (whole and diced) along with the non-dairy milk. Stir well to combine all ingredients thoroughly.
- Simmer the soup: Reduce heat to low and let the soup simmer gently for 10 minutes, allowing the flavors to meld together.
- Blend the soup: Carefully transfer the hot soup to a blender. Add the drained and rinsed white beans. Start blending at the lowest speed with the blender lid slightly ajar to release steam. Blend until the soup is completely smooth and creamy.
- Serve and garnish: Pour the blended soup into bowls, garnish with fresh basil leaves if desired, and enjoy warm.
Notes
- This soup is ideal for cold winter days and serves as a comforting, nourishing meal.
- Using white beans increases the protein content, making the soup more filling.
- The recipe is naturally vegan and dairy-free, but can be adapted with any non-dairy milk to suit your preference.
- For a spicier kick, increase the amount of red pepper flakes.
- Leftovers store well in the refrigerator for up to 3 days and can be frozen for longer storage.
Nutrition
- Serving Size: 1 bowl (about 1 1/2 cups)
- Calories: 146 kcal
- Sugar: 6 g
- Sodium: 450 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
