Non-Dairy Tomato Soup

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A healthy twist on a classic soup! This healthy, dairy-free tomato soup recipe is loaded with hidden veggies! It's simple to whip up and hearty enough to be a meal or paired with your favorite sandwich.

Course dinner, lunch

Cuisine American

Prep Time 10

Cook Time 30

Total Time 45

Servings servings

Calories 161kcal

Author Shelby Stover

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.

Video

Notes

Don't have broth on hand? Keep a tub of bone broth powder in the cupboard so that you're never without! All the quality of homemade without all the fuss.

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.

Let the onions/carrots/celery cook until softened and lightly golden. This adds a natural sweetness that cuts the tomato acidity and gives the soup a richer “slow simmered” flavor (even if you’re using canned tomatoes).

After you blend the soup, let it simmer 5–10 minutes to thicken naturally. If it’s still too thin, don’t panic, just add a handful more chickpeas or simmer longer. If it’s too thick, thin it with broth a few tablespoons at a time.

Nutrition