Easy Vegan Tomato Soup Recipe

Ingredients

• 1 tbsp (15 ml)olive oil
• 1onion
• 1carrot
• 3 clovesgarlic
• 1 tbsp (15 ml)tomato paste
• 480 ml (2 cups)canned diced tomatoes
• 480 ml (2 cups)vegetable stock
• 1 pinchsalt
• 1 dashblack pepper
• 1bay leaf
• 1/2 tsp (2.5 ml)dried thyme
• 1/2 tsp (2.5 ml)dried oregano
• As neededwater
• 2 tbsp (30 ml)plant-based cooking cream

Instructions

1. 1

   Soften vegetables

   Heat the olive oil in a pot. Add the diced onion and carrot and fry until the onion is translucent.

2. 2

   Add tomato base

   Stir in the minced garlic and tomato paste, then add the canned diced tomatoes and vegetable stock. Add a splash of water if needed.

3. 3

   Season the soup

   Season with salt and black pepper to taste, then add the bay leaf, thyme and oregano.

4. 4

   Simmer until tender

   Cook over medium heat for about 20 minutes, until the vegetables are soft to the touch.

5. 5

   Blend until smooth

   Remove the bay leaf, then blend the soup until smooth with a stick blender or in a blender.

6. 6

   Finish with cream

   Serve with a spoonful of plant-based cooking cream.

What is tomato soup?

Tomato soup is a familiar European-style dish made by cooking tomatoes with vegetables and seasoning, then blending them into a smooth bowl. This version uses canned tomatoes, so it is easy to make without relying on fresh, ripe tomatoes.

Onion, carrot and tomato paste build a savoury base, while thyme and oregano add a gentle herbal note. Plant-based cream gives the finished soup a soft, rounded finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 133 calories, 3g protein, 13g carbs, 9g fat.

The canned tomatoes, carrot and onion provide most of the carbohydrates, while olive oil and plant-based cream contribute much of the fat. The vegetable stock and vegetables provide a little protein, but this soup is not especially protein-rich; serve it with a protein-containing side such as beans or a suitable plant-based sandwich filling.

Build a savoury base

Onion and carrot: fry them in the olive oil until the onion turns translucent. This softens the vegetables before they simmer in the tomato and stock mixture.

Garlic and tomato paste: stir these in before adding the liquids. Keep stirring so the garlic and paste combine with the softened vegetables.

Use canned tomatoes

Canned diced tomatoes make this soup convenient and give it a consistent tomato base. Pour in their contents along with the vegetable stock, then add a splash of water only if the mixture needs it.

Salt and pepper: season to taste, keeping in mind that vegetable stock can already contribute saltiness. The herbs and bay leaf add flavour as the soup cooks.

Simmer until soft

Cook the soup over medium heat for about 20 minutes, as directed, until the vegetables feel soft. The vegetables should be tender enough to blend smoothly.

A bay leaf: leave it in during cooking to season the soup, but remove it before blending. This keeps it out of the finished bowl.

Blend for a smooth finish

Blend the cooked soup with a stick blender in the pot, or transfer it to a blender. If using a countertop blender, follow its instructions for hot liquids and blend carefully.

Plant-based cream: spoon it over the soup when serving. Stir it in if you prefer a more evenly creamy appearance.

Serve it as a meal

The soup can be served on its own or alongside bread for dipping. For a more substantial plate, pair it with a sandwich or a simple salad.

Add the cream just before serving so each portion gets a little of its smooth, mild finish.

Recipe notes & tips

• Dice the onion and carrot fairly evenly so they soften at a similar pace.
• Stir the garlic and tomato paste into the vegetables before adding the stock.
• Taste the soup after simmering and adjust the salt and pepper to suit your stock.
• Remove the bay leaf before blending.
• Blend in batches if using a countertop blender, taking care with the hot soup.
• Add the plant-based cream at the table for a simple finishing touch.

Variations

• Make it spicier: add a little chilli alongside the dried herbs.
• Add basil: stir in fresh basil when serving for a different herbal note.
• Make it chunkier: blend only part of the soup and leave the rest unblended.
• Add beans: stir cooked beans into the soup after blending and heat through.
• Change the herbs: use another combination of dried herbs in place of the thyme and oregano.

Common mistakes to avoid

• Adding the bay leaf to the blender: remove it after cooking and before blending.
• Blending before the vegetables soften: simmer until they are soft to the touch first.
• Using too much water: add only a splash if needed, so the soup does not become thin.
• Over-seasoning early: taste the soup after it has simmered before adding more salt.
• Filling a blender with hot soup: blend carefully in batches and follow the blender's guidance for hot liquids.

How to store

Cool leftover soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally, and add a little water if it has thickened; add the plant-based cream when serving.

Frequently asked questions