You blinked and missed it. January was national soup month and we had fun making lots of this creamy vegan tomato soup recipe. So much fun that we will be enjoying it in February as well. The east coast has spent most of the new year in a deep freeze. This recipe kept us nourished and cozy. And yes, although super tasty in summer, we enjoy tomatoes all year round.
If your last bowl of tomato soup came out of a can, get ready. You will be proud of yourself as you whip up this delicious and nutritious recipe in no time at all. This soup recipe only requires a few ingredients and maybe some cute soup bowls if you have them. Don’t let the thought of making soup from scratch intimidate you. The truth is, sometimes we just have to take matters into our own hands.
Tomatoes Are The Nutritional Star
Tomatoes are the star of the show in creamy tomato vegan soup. They’re packed with essential vitamins and minerals that promote overall health. Here’s a quick rundown of what tomatoes offer:
- Rich in vitamins A, C, and K
- High in antioxidants, especially lycopene
- Good source of potassium
Tomatoes are an incredible source of Lycopene . This is an antioxidant worth knowing. Lycopene is linked to lowering the risk of heart disease and helps our cells fight some cancers. That’s a powerful plant-based perk from such a humble fruit. Tomatoes are winners in my book. They offer a good amount of vitamins A and C. Both of those help our skin maintain a healthy glow. The potassium found in tomatoes support blood pressure regulation and tomatoes are a good source of fiber.
Cream Vegan Tomato Soup Is A Heart Healthy Choice
Creamy vegan tomato soup can be a heart’s best friend. Anyone interested in low sodium and low cholesterol will be pleased with this recipe. Lycopene is what makes tomatoes bright red. It also helps lower blood pressure. Additionally, it lowers bad cholesterol (LDL) and raises good cholesterol (HDL)
Need a recap? Here are a few reasons why this soup recipe is heart healthy:
- Low in saturated fats
- Packed with fiber
- Rich in antioxidants
Dairy Free and Perfect for Vegans
The creaminess in this creamy vegan tomato soup comes from just 1/2 cup of coconut cream. That’s why you can confidently create and share this recipe with anyone who is skipping dairy. Those with lactose intolerance or dairy allergies can appreciate this dairy free version of a classic. And if you are vegan and always skipping animal products, then enjoy!
Add Some More Immunity Boosters To Your Soup
Your creamy vegan tomato soup is already packed with lycopene. Consider adding these immunity boosters to your soup:
- Garlic for its antibacterial properties.
- Onions are rich in vitamin C
- Fresh herbs like basil or oregano are anti-inflammatory
Incorporating these additions can enhance both flavor and health. Enjoy a comforting bowl of soup while taking advantage of plant-powered goodness.
Versatility in the Kitchen
Creamy tomato vegan soup is incredibly adaptable. With a few tweaks, you can create endless variations to suit your taste. Experiment with adding different vegetables or herbs. Consider these customization ideas for your creamy vegan tomato soup:
- Add roasted red peppers for sweetness.
- Spice it up with chili flakes.
- Stir in spinach for more greens.
- Use smoked paprika for a smoky flavor.
- Include lentils or chickpeas for extra protein.
Get creative and enjoy the process of making this soup your own. Its versatility invites experimentation and there really is no wrong answer.
Meal Prep and Saving Money With Creamy Vegan Tomato Soup
This recipe is easy to make and I use the same blender that I use for smoothies. This one is also fun to make with the kiddos. I love the fresh taste and the fact that I control the sodium. Even if you don’t have high blood pressure, it’s important to take a look at the amount of sodium in canned soups. Making your own is good for you and more fun than opening a can.
When it comes to lunchtime in the office, I always try to save money. I am not a fan of expensive NYC lunches. One great thing about this creamy vegan tomato soup recipe is that you can enjoy the leftovers at work. Pair it with a salad or sandwich for a tasty meal. Make your co-workers jealous!
Consider these meal prep tips for your soup:
- Use airtight containers for freshness.
- Freeze portions in large ice cube trays for creative storage.
- Label each container with the date.
- Reheat gently to preserve flavor.
Meal prepping this soup supports your wellness goals. It’s a reliable option for hectic days, offering both convenience and nutrition. Creamy tomato vegan soup isn’t just a meal; it’s an invitation. An invitation to explore new plant-based flavors.
Going Beyond Creamy Vegan Tomato Soup
Enjoying this soup can inspire you to try other vegan dishes. Take a look at these easy vegan recipes from the Black Girls Eat website:
Each spoonful of creamy tomato vegan soup brings you closer to a healthier lifestyle. Dive into plant-based eating, one bowl at a time.
LA is a plant-based advocate who is studying to become a nutritionist. She is all about getting more fruits, grains, and vegetables on to your plate and having a good time showing you how. Want to Stay Connected?
- Follow on Instagram @blackgirlseat
- Subscribe to the newsletter, Recipes & Random-Ish
- Shop with LA at the Black Girls Eat Shop on Amazon
- Take the easy five day email class, Introduction to Plant-Based Nutrition
Ingredients
- Ingredients
- 4 Tomatoes (Sliced in Half)
- 1 can diced tomatoes (Drained)
- 1/2 Cup of Coconut Cream
- 1/4 tsp salt, pepper, basil
- 1/2 cup of water
Instructions
- Preheat the oven to 350°. Prepare a baking sheet with parchment paper or aluminum foil.
- Slice tomatoes in half and roast them in the oven for 20-25 minutes. Remove from the oven and let them cool off.
- Once they cool off, peel the skin and add the tomatoes to you blender. Add a can of drained diced tomatoes.
- Add coconut cream and seasonings. Mix well.
- Transfer your soup mixture to a sauce pan, add a 1/2 cup of water and heat. You can also do this in the microwave. Top with parsley or basil, serve with your favorite cracker.
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