Description
This creamy vegan tomato soup combines whole and diced tomatoes with cannellini beans, fresh herbs, and spices for a comforting, protein-rich, and dairy-free meal. Perfect for warming up on cold days, this soup is easy to prepare in under 30 minutes and boasts a smooth texture with vibrant tomato flavors and aromatic basil and oregano.
Ingredients
Scale
Vegetables & Herbs
- 1 large yellow onion, chopped
- 1 tablespoon minced garlic
- 2 tablespoons fresh chopped basil (or 2 teaspoons dried)
Tomato Ingredients
- 1 28 ounce can whole peeled tomatoes
- 1 15 ounce can diced tomatoes
- 3 tablespoons tomato paste
Legumes & Dairy Alternatives
- 1 cup cooked small white beans (cannellini), drained and rinsed
- 1/2 cup non-dairy milk
Oils & Spices
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon paprika
- Black pepper to taste
Instructions
- Sauté Aromatics: Add the minced garlic and chopped onion to a pot with the olive oil. Sauté over medium heat for about 5 minutes or until the onions become translucent and fragrant.
- Add Tomato Paste: Stir in the tomato paste and continue sautéing for an additional 2 to 3 minutes to deepen the flavor and slightly caramelize the paste.
- Season: Add the dried oregano, red pepper flakes, paprika, salt, black pepper, and fresh or dried chopped basil to the pot. Sauté for 2 more minutes to toast the spices and infuse aromas.
- Add Tomatoes and Milk: Pour in both cans of tomatoes (whole peeled and diced) along with the non-dairy milk. Stir everything well to combine the flavors.
- Simmer: Lower the heat and let the soup simmer gently for 10 minutes, allowing the flavors to meld and the soup to thicken slightly.
- Blend Until Smooth: Transfer the soup mixture into a blender along with the drained and rinsed white beans. Start blending at the lowest speed, keeping the blender lid slightly ajar to let steam escape, and process until the soup is completely smooth and creamy.
- Serve: Pour the creamy tomato soup into bowls, garnish with fresh basil if desired, and enjoy while warm.
Notes
- This vegan tomato soup is wonderfully creamy without any dairy, thanks to the addition of white beans and non-dairy milk.
- The beans not only contribute creaminess but also add a nutritious protein boost to the soup, making it more filling.
- Use fresh basil for more vibrant flavor, but dried basil works well too if fresh is unavailable.
- For extra spice, adjust the red pepper flakes to your preferred heat level.
- This soup is perfect for a quick, comforting meal during chilly weather, ready in under 30 minutes.
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 146 kcal
- Sugar: 6 g
- Sodium: 450 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3.3 g
- Protein: 6 g
- Cholesterol: 0 mg
