Is there anything more cozy or nostalgic then a bowl of thick and creamy tomato soup (with a side of grilled cheese please?!)
Like most of us, I grew up eating this Campbell’s classic on the regular. But nowadays, whenever the craving hits I make this super delicious and extremely easy Vegan Creamy Tomato Soup version instead.
There are SO.MANY. things I love about this recipe. It’s super easy (one-pot, pantry ingredients, 30 minutes to make), super rich and creamy, but also incredibly nutrient-dense and healthy.
You won’t miss the dairy at all in this dish, with the coconut milk adding a major creamy component and the chickpeas making it extra thick (and boosting it with a nutrient-dense vegan protein source). Spices and herbs like paprika, chili powder and thyme add major flavor and give your metabolism an additional boost.
Bottomline, this vegan creamy tomato soup tastes good, and will leave you feeling even better. Snag all the details, swaps, and recipe below.
Fresh herbs like thyme and basil have anti-inflammatory and anti-microbial properties, while spices like paprika help to speed up your metabolic rate and promote satiety post-meal.
VEGAN CREAMY TOMATO SOUP RECIPE SWAPS
+ SWAP THE CHICKPEAS TO MAKE PALEO
This vegan creamy tomato soup can easily be made paleo by swapping the chickpeas for another thickening agent like 1-2 cups of cauliflower, cashews or an extra can of coconut milk instead.
+ SWAP THE BROTH FOR EXTRA PROTEIN
Looking for a gut-healthy boost? If you’re not vegan, you can swap the vegetable broth for bone broth, which sneaks in collagen and amino acids that help to heal your intestinal tract.
+ SWAP THE COCONUT MILK FOR CASHEW MILK
Not a fan or allergic to coconut milk? Try swapping the coconut milk for another creamy vegan alternative like cashew milk.
VEGAN CREAMY TOMATO SOUP HORMONE HEALTH TIPS
+ CHOOSE A COCONUT MILK WITHOUT GUAR GUM
Many canned coconut milk brands contain guar gum, which helps keep coconut from separating, however can increase intestinal inflammation and symptoms such as gas, bloating, etc. This is my favorite full-fat guar-gum free brand.
+ CHOOSE SOAKED AND PRESSURE-COOKED CHICKPEAS
When possible, I encourage soaking and pressure-cooking your beans, which increases the bioavailability of the nutrients in beans and inactivates lectins that can cause bloat or digestive distress. Since this obviously creates extra work for you, I’m a big fan of purchasing them from a brand that does it all for you. This is the only one I can find on the market and I love all of their products.
+ MAKE SURE YOUR CANNED TOMATOES ARE BPA-FREE
Purchasing canned tomatoes that are organic and BPA-free ensures you’re avoiding harmful toxins that can bind to estrogen receptors in the body, often times leading to painful periods and estrogen dominance. I like this brand, which is jarred in glass, removing any of the concern around cans.
Heat oil or vegan butter in a stovetop pot over medium heat. Add the onion and cook until translucent, about 5 minutes.
Add the paprika, garlic, salt, pepper and thyme and cook until fragrant (1-2 minutes).
Add the balsamic vinegar and stir. Then toss in the diced tomatoes and basil.
Stir, then add the chickpeas, coconut milk and bone broth. Cover and simmer for 20-30 minutes, then uncover, remove from heat and let cool slightly.
Transfer to a blender and puree (you may need to do this in batches, or alternatively you can use an immersion blender). Taste and adjust seasonings, adding parmesan cheese or substitute, if desired. If the soup is too thick you can add more broth.
Store in an air-tight glass container in the fridge for up to 5 days. Makes amazing leftovers!