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Creamy Plant Based Tomato Soup

mains recipes soup Sep 07, 2018

This year was a fantastic year for growing tomatoes.  Seriously, this was the best year ever for me personally. We have so many tomatoes from our small backyard garden and we're enjoying them in abundance.  This past weekend we were away visiting some amazing friends in Buffalo, NY and we had such a wonderful time just relaxing with some wonderful people.  My friend picked up her favorite tomato soup from Trader Joes and of course, when we came back I had to try to make my own version of this soup.  Oh btw this was my first time visiting Trader Joe's as they don't exist in Canada (yet!) and it did not disappoint.  I love this place! and their prices are so amazing!! I stocked up on a bunch of packaged goods - so happy!

I confess I've never made tomato soup before but this attempt, but that's never stopped me before at experimenting with something new.  We have an abundance of tomatoes, so off I went experimenting.  My daughter is my taste tester for this soup as she LOVES tomatoes and tomato soup.  She declared that my version of the soup trumped the trader Joe's version and that made this mom super happy!

Did you know TOMATOES rank as high in the number of nutrients they offer as KALE?! Tomatoes provide a total of 22 nutrients in addition to phytonutrients and Kale offers a good source of 20 nutrients. ⠀Pretty cool fact if you ask me! Tomatoes are an excellent source vitamin C, biotin, molybdenum, and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fiber, vitamin A (beta-carotene), vitamin B6, folate, niacin, vitamin E, and phosphorus. They are a good source of chromium, pantothenic acid, protein, choline, zinc, and iron. ⠀

Tomatoes can obviously be enjoyed raw or cooked. But recent studies indicate that cooking them and pairing them with monounsaturated fat like olive oil actually increases the rate of absorption and reduces inflammatory markers more than raw. ⠀

Another meta analysis study that summarized the findings of 21 previously performed studies found that tomatoes had a significant ability to lower LDL cholesterol levels and improve the responsiveness of the blood vessel walls. The amount of tomato consumed by participants in the 21 studies ranged 1/3–2 cups' worth of fresh sliced tomato. The period of intake in these studies ranged from just one day to six months. That's a really modest amount of tomato consumed over a relatively short period of time!⠀

Ok on to the recipe.  Start by heating the oil in a medium-sized pot over medium/high heat. Add onions and toss until evenly covered in oil and allow the juices to release for about a minute. Add in the garlic and sprinkle with salt to allow the onion to wilt. Add in diced red peppers and cook uncovered for 4-5 minutes until the onion and peppers begin to brown.

Add in tomatoes, thyme, and remaining salt and allow to cook for another five minutes. Place water and cashews and cooked tomato mixture in a large blender. You may want to do this in 3 batches to make sure the blender doesn't overflow. I have a Vitamix and did it in three batches which worked out quite well. Blend on high for one minute and place back in the large cooking pot. Cook for approx. 30 minutes until the mixture thickens and the soup is to your liking. Serve immediately or save it in an airtight container refrigerated for up to three days. Ours was gobbled up at dinner. Next time, I'll double batch it if I want leftovers.  Actually, we had enough leftover for my eldest daughter's lunch which worked out nicely for her :).

Roasted Tomato and red pepper soup 

Author: Lara
Prep time:
Cook time:
Total time:
This simple tomato soup is delicious and nutritious and easy to whip up.
Ingredients
  • 1 tbsp. avocado oil
  • 3 cups of diced onion (yellow or white)
  • 6 cloves of garlic (minced) or 2 tsp garlic powder
  • 3 cups of diced red peppers
  • 7 cups of loosely chopped fresh tomatoes with their skin on or canned tomato
  • 2 1/2 cups of water
  • 1/2 cup of cashews* refer to notes regarding the preparation of cashews
  • 1 tsp dried thyme
  • sea or Himalayan salt to taste
Instructions
  1. Heat oil in a medium-sized pot over medium/high heat. Add onions and toss until evenly covered in oil and allow the juices to release for a minute. Add in the garlic and sprinkle with salt to allow the onion to wilt. Add in diced red peppers and cook uncovered for 4-5 minutes until the onion and peppers begin to brown.
  2. Add in tomatoes thyme and remaining salt and allow to cook for 5 minutes. Place water and cashews and cooked tomato mixture in a large blender. You may want to do this in 3 batches to make sure the blender doesn't overflow. Blend on high for one minute and place back in the large cooking pot. Cook for approx. 30 minutes until the mixture thickens and the soup is to your liking. Serve immediately or save it in an airtight container refrigerated for up to three days.
 
Notes
This recipe requires 1/2 cups of soaked cashews. Ideally, these should be soaked overnight with some filtered water in the fridge. To soak, place 1/2 cup raw, unsalted cashews in a small jar and top with water until cashews are fully immersed. Place in the fridge for a minimum of 4 hours and strain before use, discarding soaking water. If you want to shorten the soak time, top the cashews with boiling water and allow to soak for 15-20 minutes. Strain liquid and discard before use.
 
 
 
 
Plant-Based Creamy Tomato Soup
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Plant-Based Creamy Tomato Soup

Yield: 8 (starter)
Author: Lara
Prep time: 10 MinCook time: 40 MinTotal time: 50 Min

Ingredients

  • 1 tbsp. avocado oil
  • 3 cups of diced onion (yellow or white)
  • 6 cloves of garlic (minced) or 2 tsp garlic powder
  • 3 cups of diced red peppers
  • 7 cups of loosely chopped fresh tomatoes with their skin on or canned tomato
  • 2 1/2 cups of water
  • 1/2 cup of cashews* refer to notes regarding the preparation of cashews
  • 1 tsp dried thyme
  • sea or Himalayan salt to taste

Instructions

  1. Heat oil in a medium-sized pot over medium/high heat. Add onions and toss until evenly covered in oil and allow the juices to release for a minute. Add in the garlic and sprinkle with salt to allow the onion to wilt. Add in diced red peppers and cook uncovered for 4-5 minutes until the onion and peppers begin to brown.
  2. Add in tomatoes thyme and remaining salt and allow to cook for 5 minutes. Place water and cashews and cooked tomato mixture in a large blender. You may want to do this in 3 batches to make sure the blender doesn't overflow. Blend on high for one minute and place back in the large cooking pot. Cook for approx. 30 minutes until the mixture thickens and the soup is to your liking. Serve immediately or save it in an airtight container refrigerated for up to three days.

Notes:

This recipe requires 1/2 cups of soaked cashews. Ideally, these should be soaked overnight with some filtered water in the fridge. To soak, place 1/2 cup raw, unsalted cashews in a small jar and top with water until cashews are fully immersed. Place in the fridge for a minimum of 4 hours and strain before use, discarding soaking water. If you want to shorten the soak time, top the cashews with boiling water and allow to soak for 15-20 minutes. Strain liquid and discard before use.
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