Non-Dairy Tomato Soup doesn’t have to taste thin or boring. This creamy tomato soup is thick, rich, and secretly packed with veggies to create a classic flavor. Make it with fresh or canned tomatoes and top it with crackers, chips, or crispy roasted chickpeas for an easy lunch or dinner.
"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!" -Meredith
A Quick Look At The Recipe
- ⏲️Ready In: 45 Minutes
- 👪Serves:5
- 🍽 Calories and Protein: 161 kcals and 2 grams of protein
- 📋Main Ingredients: Canned or fresh tomatoes, chickpeas, carrots, celery, spices, and avocado oil.
- 📖 Dietary Notes: Dairy-free, gluten-free, grain-free, vegan, vegetarian.
- ⭐ Why You'll Love It: This recipe keeps the comfort of classic tomato soup while sneaking in vegetables for thickness instead of cream.
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For most people, tomato soup is a winter comfort food, usually paired with grilled cheese and fuzzy socks. But honestly? This gluten free dairy free tomato soup is a year-round staple in our house. I’ll make a batch on a rainy summer day and serve it with something fresh like this grilled veggie quinoa salad to use up vegetables from the garden. And the best part is it’s naturally creamy without milk or cream… so nobody feels gross after eating it.
I also have a soft spot for tomato soup because I grew up on good old-fashioned Campbell’s. I swear I ate a can a week as a kid, and even when I moved out, it was the cheap “I have no idea what I’m cooking” meal I leaned on hard. This version is still just as comforting, but it’s thicker, more flavorful, and sneaks in extra nutrients (which I’m always trying to do as a mom… kind of like the tricks in my how to hide vegetables in food post).
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💭Why You'll Love This Recipe
Smooth texture, not watery: Thanks to the canned chickpeas, this dairy-free tomato soup recipe comes with a smooth texture once cooked.
Hidden veggies: Packed with vegetables but so delicious that you'd never even know it, similar to this roasted beet soup recipe.
Easy to make: No major kitchen skills are needed for this recipe, and it can be on the table in just 45 minutes.
Ingredients and Substitutions
- Tomatoes: This tomato soup without milk can be made with either fresh or canned tomatoes. The soup is a great way to use up fresh tomatoes in the summer ( just like this Israeli salad and these tomato desserts). But, like tomato confit it works with canned as well, and both can result in a creamy texture.
- Chickpeas: This is what makes the vegan tomato soup thicker without a watery base. If using canned chickpeas, be sure to rinse them first, and if using raw, make sure they're soaked and cooked. If you roast the chickpeas beforehand, you'll bring out even more delicious flavor.
- Broth: Any broth, be it vegetable or chicken, can work for the recipe (and something like gluten-free chicken and rice soup). more often than not, I don't have homemade broth on hand, and I use bone broth powder instead.
- Vegetables: This healthy dairy-free tomato soup requires a lot of vegetables, as this is what thickens it up. Adjust the amounts a bit based on preference.
See the recipe card for full information on ingredients and quantities.
Flavor Variations
Toppings: Add your favorite gluten-free croutons, the homemade tortilla chips I list in the recipe, salt and pepper chips, or extra roasted chickpeas to the top of this soup (and low sodium potato leek soup) for an easy twist.
Tomatoes: Each kind of tomato has a unique taste, learn to grow a salsa garden and harvest different types for different flavors!
Spice: If you like a bit of heat in your soup, try adding some chopped jalapenos or a sprinkle of red pepper flakes. This works for vegan broccoli cheese soup, too.
How To Make The No Dairy Tomato Soup
Step 1: 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.
Step 2: Add in the carrots, pepper, celery, and seasonings. Cover. Let it cook for 2-3 minutes before adding the tomatoes, broth, and chickpeas.
Step 3: Bring it to a boil and then simmer until the carrots are soft.
Step 4: Make the tortilla chips by brushing them with oil and salt and baking them.
Step 5: Use an immersion blender to emulsify the soup. Once liquified to your liking (I like to leave a bit for texture), serve and top with the tortilla chips.
Expert Tips
You can vary the texture based on how much you process the soup. Leave a few chunks if you like, or keep blending until smooth.
Either use an immersion blender directly in the pot or carefully ladle your soup into a food processor in portions to blend it. Be careful with this though. Leave the lid cracked so that steam can escape.
How to reduce acidity in dairy-free tomato soup: There are a few small hacks you can use to reduce the acidity in tomato soup. The first is to let it simmer a bit longer than normal while adding a tiny pinch of either sugar or baking soda to neutralize the tomatoes a bit. Also know that carrots already help do this since they're so sweet.
Store the tomato soup once cooled in an airtight container in the fridge for up to 5 days. Reheat it over low on the stove untilw armed through.
You can also freeze leftover soup in a freezer-safe container, making sure to leave room at the top for the soup to expand. It will stay fresh for up to 3 months. Just let it thaw overnight in the fridge when you're ready.
What To Serve With Tomato Soup
Just about anything can be served with tomato soup without cream. Some of our favorite pairings are:
- Grilling recipes like teriyaki kabobs or a grilled vegetable hummus wrap in the summer months.
- Whole chicken in Dutch oven for the cooler part of the year.
Non-Dairy Tomato Soup FAQs
Typically, you can use coconut milk in place of cream or milk in tomato soup to give it that rich, creamy texture. However, bulking up the soup with vegetables and chickpeas can achieve the same creamy consistency.
You make tomato soup creamy without dairy by blending in either chickpeas or coconut milk along with thickening vegetables.
More Comforting Dairy-Free You'll Love
If you tried this No Dairy Tomtato Soup Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Non-Dairy Tomato Soup
Video
Equipment
- Large soup pot
- Immersion blender
Ingredients
For The Tomato Soup
- 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 Cirspy 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.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Daniela says
I love tomato soup! This looks like something my kids would devour too!
fitasamamabear says
Mine loved it! Nice way to sneak in veggies 😉
Astrid says
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 says
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.
Carol Little R.H. @studiobotanica says
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 says
Haha I used to be such a Campbells addict! My how far I've come...
jennifer says
Wow, using chickepeas is a genius way to make creamy and add a little extra fiber and protein!
fitasamamabear says
I thought so 😉 They're so useful!
STACEY CRAWFORD says
This is perfect. Soups & sauces are the only way my son will eat veggies!
fitasamamabear says
Amazing! Life is so much easier when you hide them lol
Anya says
Mmmm. My favorite soup! And so full of flavor with all those veggies.
fitasamamabear says
It's a tasty one! And loaded with veggies 😀
Hope says
Great idea with the chickpeas! This looks like a great hearty bowl of goodness!
fitasamamabear says
It's hearty and nicely comforting!
Raia Todd says
My husband loves tomato soup, but I've never tried to make it for him. I bet he would love this!
fitasamamabear says
Ohh try it and let me know what he thinks! A great way to get in extra nutrients 🙂
linda spiker says
The chick peas are a great idea!
fitasamamabear says
And tasty 😉
Emily Sunwell-Vidaurri says
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 says
They help balance the soup macro wise but they also make it far creamier! Otherwise it's uber chunky
Kari - Get Inspired Everyday! says
Wow, I wouldn't have thought to add chickpeas, so creative! Also love all the hidden veggies as well!
fitasamamabear says
Haha I am ALL about sneaking veggies into kids in any way possible haha and the chickpeas keep it creamy
Tessa Simpson says
Chickepeas....sneaky!!! I love it, bet it adds a lovely creamy texture!
fitasamamabear says
Haha yup, they make it creamy so win 😀
Joni Gomes says
Love a good dairy-free soup! Adding celery and garlic really adds great flavor. Will make this soon!
fitasamamabear says
It's a tasty one- and super nutrient dense!
ChihYu Smith says
YUM! I love the step-by-step photos and everything looks so healthy and delicious!
fitasamamabear says
Thanks! It's definitely a nourishing soup!
Lindsey Dietz says
So cool that you added the creaminess with chickpeas!! I just love tomato soup... any kind really! Looks yummy!
fitasamamabear says
Chickpeas have so many uses! Tomato soup is such a comfort 🙂