A comfort food loaded with veggies this dairy-free tomato soup recipe is a healthy twist on a classic! This tomato soup can be made with fresh tomatoes or canned tomatoes depending on what's in season. Likewise, it can be ultra-creamy or left with some texture.
Lastly, you can top it with your favorite gluten-free crackers, chips, or even roasted chickpeas!
For many people, soup, particularly healthy tomato soup is a winter-time comfort food easily paired with grilled cheese.
Though I can’t deny the deliciousness of grilled cheese, as a Certified Nutrition Coach, this tasty, dairy-free tomato 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. I probably ate at least one can of soup a week when I was younger.
Even when I moved out on my own, the soup was cheap and required very little cooking (thank god because the kitchen was not a place I spent time!).
Consequently, canned tomato soup has an ingredient list of high fructose corn syrup, wheat flour, and natural flavoring. It's not exactly a health food.
In contrast, this dairy-free tomato soup with fresh tomatoes is!
Why You'll Love This Dairy-Free Tomato Soup
This tomato soup recipe can be used for just about everything! Likewise, you'll love it because:
- There are lots of hidden veggies (here are some fun ways to sneak in veggies)
- It's creamy, even without dairy (it's also coconut milk-free!)
- Hearty and filling because it's so nutrient-dense
- It's a comfort food during cooler months and warmer ones
What Makes This Recipe Creamy?
While I do use coconut milk frequently in place of traditional cream (just like this killer, creamy, dairy-free broccoli soup!), I also don't want to be overdosing on coconut milk.
Thus, this healthy tomato soup recipe uses chickpeas to amp up its creaminess instead! By blending chickpeas into the soup mix you end up with a perfectly pureed tomato soup.
As a result, it's thick, creamy and if you roast the chickpeas prior, you'll be adding in even more flavor.
Texture Of The Soup
The tomato soup can take on any texture of your preference! Because you'll be liquifying the soup after it's been cooked, you can simply opt for a chunkier soup or an ultra-smooth one (kinda like this low sodium potato leek soup).
Personally, I like my soup mostly smooth but with a few pieces for texture. I use a handheld immersion blender to whip up my soup and it works perfectly. I use it in this vegan broccoli cheese soup too.
Unlike using a food processor or Vitamix, you're in complete control of the texture and there's no mess by transferring it to and from anything.
Canned Versus Fresh Tomatoes
I initially made this dairy-free tomato soup recipe with canned tomatoes and it turned out beautifully.
In contrast, last summer I came home with a crazy amount of tomatoes and made it fresh! It was a great way to use them up, just like this Israeli salad and these tomato desserts.
Basically, the dairy-free tomato soup with fresh tomatoes is just as delicious as with canned, and just like this tomato confit it's a great way to use up tomatoes from the garden. Learn to grow a salsa garden and enjoy the flavor of homegrown tomatoes!
Choosing Bone Broth
This tomato soup recipe does call for broth- and any and all broths seem to work! I normally have homemade chicken broth on hand as it's one of the three foods I believe should be in every toddler's diet.
However, this isn't often the case with everyone. While straight water will work in a pinch, my go-to solution is actually having bone broth powder on hand.
Yup, you read that right- bone broth powder!
As a result, this is a life-saver for me because all you need to do is whisk it into some boiling water and you're good to go! Which makes things like gluten-free chicken and rice soup just so easy and nourishing to whip up. All the quality of homemade bone broth without the eight hours of work.
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What To Pair It With
I personally believe that this tomato soup is a recipe all on its own. That is to say, it's filling and nourishing. However, if using it as a side dish it pairs well with just about anything.
We use our tomato soup with:
- grilled veggie wraps
- any summertime sandwich
- vegan salt and pepper chips
- as an appetizer on special occasions
Toppings
When I first created this dairy-free tomato soup recipe I was not gluten-free. Thus, the topping in the recipe card is of homemade, crispy tortillas.
That said, you can definitely make those gluten-free (simply use a gluten-free wrap), nowadays I top my tomato soup with roasted chickpeas or my favorite gluten-free crackers.
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How To Make The Vegan Tomato Soup Recipe
First, preheat the oven to 350 degrees.
In a large pot heat the avocado oil over medium to high.
Then, 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.
Serves four.
Healthy Tomato Soup Recipe
Equipment
- Large soup pot
- Immersion blender
Ingredients
- 1 can chickpeas 19oz, can use pre-roasted chickpeas too
- 1 can tomatoes 28 fluid ounces (whole or diced), or 3.5 cups chopped fresh tomatoes
- 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 chicken or veggie
- For the tortillas
- 2 wraps
- 1 tablespoon avocado oil
- ¼ teaspoon sea salt or to taste
Instructions
- Preheat 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.
Video
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Bring back memories of your childhood with this vegan tomato soup recipe! It’s easy to make, loaded with hidden veggies, and hearty enough to be filling.
In particular, with grilled cheese, by itself with homemade tortilla chips, this homemade tomato soup recipe is a classic. You can use it as comfort food in the winter, or an appetizer to a bigger meal. Similarly, it works beautifully to use up all the extra tomatoes at the end of summer!
Lindsey Dietz
So cool that you added the creaminess with chickpeas!! I just love tomato soup... any kind really! Looks yummy!
fitasamamabear
Chickpeas have so many uses! Tomato soup is such a comfort 🙂
ChihYu Smith
YUM! I love the step-by-step photos and everything looks so healthy and delicious!
fitasamamabear
Thanks! It's definitely a nourishing soup!
Joni Gomes
Love a good dairy-free soup! Adding celery and garlic really adds great flavor. Will make this soon!
fitasamamabear
It's a tasty one- and super nutrient dense!
Tessa Simpson
Chickepeas....sneaky!!! I love it, bet it adds a lovely creamy texture!
fitasamamabear
Haha yup, they make it creamy so win 😀
Kari - Get Inspired Everyday!
Wow, I wouldn't have thought to add chickpeas, so creative! Also love all the hidden veggies as well!
fitasamamabear
Haha I am ALL about sneaking veggies into kids in any way possible haha and the chickpeas keep it creamy
Emily Sunwell-Vidaurri
What a neat idea to use the chickpeas, I've never had tomato soup with them in it. I love the idea! I bet they add a great flavor and a nice bit of protein too.
fitasamamabear
They help balance the soup macro wise but they also make it far creamier! Otherwise it's uber chunky
linda spiker
The chick peas are a great idea!
fitasamamabear
And tasty 😉
Raia Todd
My husband loves tomato soup, but I've never tried to make it for him. I bet he would love this!
fitasamamabear
Ohh try it and let me know what he thinks! A great way to get in extra nutrients 🙂
Hope
Great idea with the chickpeas! This looks like a great hearty bowl of goodness!
fitasamamabear
It's hearty and nicely comforting!
Anya
Mmmm. My favorite soup! And so full of flavor with all those veggies.
fitasamamabear
It's a tasty one! And loaded with veggies 😀
STACEY CRAWFORD
This is perfect. Soups & sauces are the only way my son will eat veggies!
fitasamamabear
Amazing! Life is so much easier when you hide them lol
jennifer
Wow, using chickepeas is a genius way to make creamy and add a little extra fiber and protein!
fitasamamabear
I thought so 😉 They're so useful!
Carol Little R.H. @studiobotanica
Who doesn't LOVE 'mato soup? Such a childhood comfort food memory.. too.
This is for sure a step up 'healthy ingredients' packed (from Campbells!)
Looks delish! I love using chick peas for additional nutrients, fibre and thickening!!
(used cauliflower last time.. lol)
fitasamamabear
Haha I used to be such a Campbells addict! My how far I've come...
Astrid
I am not a tomato soup lover to be frank (can you believe?? :O However, this tomato soup totally opened my mind to try it. Love all of the vegetables that go into to it --making it even healthier but also chickpeas. I love them! Definitely saving, sharing and adding it to my recipes to try pronto.
fitasamamabear
Let me know how you like it! It's definitely hearty and you end up packing in SO many veggies in one serving which is always amazing.
Daniela
I love tomato soup! This looks like something my kids would devour too!
fitasamamabear
Mine loved it! Nice way to sneak in veggies 😉
Carol Little R.H. @studiobotanica
Me too!! I LOVE making soups all year 'round! This one is sure to be top of list this week!
fitasamamabear
Let me know what you think! Soup is just so comforting!
Renee D Kohley
My kids love tomato soup in their lunchbox thermoses! Thanks for the recipe idea!
fitasamamabear
Okay your kids are my new favorite people, that is amazing!
Jean
Tomato soup was my favorite growing up and I love that these are dairy free. Looks so delicious!
fitasamamabear
It was one of my favorites too! With a side of grill cheese 😛
Meredith
I love all of the veggies and legumes you have packed into this tomato soup recipe! I am so excited to make this for my family!
fitasamamabear
I love sneaking them in wherever I can! Let me know how everyone likes it 🙂