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Dairy-free tomato soup in a white bowl topped with parsley and tortilla chips with another bowl behind it and fresh tomatoes on the side

Healthy Tomato Soup Recipe

A healthy twist on a classic soup! This homemade and healthy tomato soup recipe is dairy-free and 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
Keyword Tomato Soup, Vegan Tomato Soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 5 servings
Calories 161 kcal

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

  1. Preheat the oven to 350 degrees.

  2. In a large pot heat the avocado oil over medium to high.
  3. Add in the onions and garlic and sauté until onions are soft.
  4. Add in the carrots, pepper, celery and seasonings. Cover. Let cook for 2-3 minutes.
  5. Add in the tomatoes, broth and chickpeas.
  6. Bring to a boil.
  7. Reduce heat and let simmer for twenty minutes ensuring carrots are soft.
  8. Meanwhile, make the tortilla chips.
  9. Cut the wraps into triangles. Use a brush to brush the avocado oil onto them and sprinkle with sea salt.
  10. 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).

  11. Keep a close eye on the tortillas as they burn so quickly.
  12. Remove from the oven and let sit.
  13. Use an immersion blender to emulsify the soup (alternatively, you could ladle it out into a powerful blender too).

  14. Once liquified to your liking (I like to leave a bit for texture), serve and top with the tortilla chips.

Recipe 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.

Nutrition Facts
Healthy Tomato Soup Recipe
Amount Per Serving
Calories 161 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 812mg35%
Potassium 298mg9%
Carbohydrates 18g6%
Fiber 3g13%
Sugar 6g7%
Protein 2g4%
Vitamin A 10554IU211%
Vitamin C 28mg34%
Calcium 44mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.