Last updated on February 16th, 2019
Homemade & Healthy Tomato Soup- Dairy Free
For many people, soup, particularly healthy tomato soup is a winter-time comfort food easily paired with grilled cheese. And while I can’t deny the deliciousness of grilled cheese, this tasty soup is a summertime favorite (like this grilled veggie quinoa salad) in our house!
Like so many people, I grew up on good old fashion Campbells Tomato Soup. With regular crackers to dunk in or a big plate of mini grilled cheese sandwiches this was easily one of my favorite meals as a kid.
I probably ate at least one can of soup a week when I was younger. Even when I moved out on my own, soup was cheap and required very little cooking (thank god because the kitchen was not a place I spend time!).
As time passed, I grew out of my tomato soup addiction. Part of this is just that it was put out of my mind and the other part is that so many soups are cream based and dairy in that density just makes my stomach hate me.
And so, my tomato soup addiction ended.
Until the other day.
I’ve no idea why I truly felt the need for healthy tomato soup, but I definitely did. So, I whipped some up!
This tomato soup recipe though is far from the cans I remember ? It’s loaded with hidden veggies, uses chickpeas to make it creamy and hearty and taste delicious with some homemade tortilla crunch!
This tomato soup totally hit the spot and I ate just about the entire batch myself! I was however nice enough to make another batch and share.
Both my girls loved it and my two-year-old was super happy to make the tortilla ships with me! While this healthy tomato soup may not be a replica of the one I remember from when I was a kid, I’m pretty excited to be able to share a bowl with my girls.
Tomato soup is a classic, a childhood staple, with or without the grilled cheese (personally, I think this grilled veggie wrap works with it beautifully!)! But like most regular staples, traditional tomato soup is either extremely dairy based or mediocre when it comes to nutritional perks.
This healthy version is the opposite. Not only is it easy to make, dairy free and delicious but it also contains a lot of hidden veggies that kids might not eat on a regular basis (and sneaking veggies into their diet is one of my specialties!).
So, let the childhood necessity of tomato soup continue!
Ingredients In The Healthy Tomato Soup
- 1 can chickpeas (19oz)
- 1 can diced tomatoes (28 fluid ounces)
- ½ yellow pepper, chopped
- 5 stalks celery, diced
- 5 carrots (1 cup chopped)
- ½ sweet onion, diced
- 4 cloves garlic, chopped
- 2 tablespoons avocado oil
- 3 bay leaves
- 1 tablespoon basil
- Salt and pepper to taste
- 3 cups broth of choice (chicken or veggie)
For the tortillas
- 2 wraps (gluten free if necessary)
- 1 tablespoon avocado oil
- ¼ teaspoon sea salt (or to taste)
Kitchen Tools You May Find Helpful
How To Make Dairy free Tomato Soup
Pre-heat the oven to 350 degrees.
In a large pot heat the avocado oil over medium to high.
Add in the onions and garlic and sauté until onions are soft.
Add in the carrots, pepper, celery and seasonings. Cover. Let cook for 2-3 minutes.
Add in the tomatoes, broth and chickpeas.
Bring to a boil.
Reduce heat and let simmer for twenty minutes ensuring carrots are soft.
Meanwhile, make the tortilla chips.
Cut the wraps into triangles. Use a brush to brush the avocado oil onto them and sprinkle with sea salt.
Place them in a foil lined tray into the oven.
Bake for five minutes, check, flip and bake again until just brown (about three minutes).
Keep a close eye on the tortillas as they burn so quickly.
Remove from the oven and let sit.
Use an immersion blender to emulsify the soup (alternatively, you could ladle it out into a powerful blender too).
Once liquified to your liking (I like to leave a bit for texture), serve and top with the tortilla chips.
Don’t forget to pin this homemade, healthy tomato soup!
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Homemade & Healthy Tomato Soup- Dairy Free
Bring back memories of your childhood with this healthy tomato soup recipe! It’s easy to make, loaded with hidden veggies and hearty enough to be filling. Paired with a grilled cheese or by itself with homemade tortilla chips, this homemade tomato soup recipe is a classic.