This creamy vegan tomato soup recipe unlocks the incredible power of tomatoes and heightens their flavor and benefits with aromatic garlic, fragrant basil, protein-packed beans, and spicy red pepper.

Replacing a meal with a plant-based soup is one of the best ways to stock up on nutrition without overloading the digestive tract. Soup not only leaves you feeling full but also can keep your calorie consumption lower than usual, so you can happily walk away from the table without needing or wanting much else.

Tomatoes are unique in that the body better absorbs their most valuable asset – the antioxidant lycopene – when they are cooked. Cooking breaks down the cell walls of tomatoes, allowing lycopene to become more bioavailable to the body. Considering lycopene’s role in reducing the risk of coronary heart disease, preventing cancer, and fighting off a range of other chronic diseases, you better have a big spoon!

I prefer this soup warm, but you could also enjoy it chilled. Enjoy!

Serves 2

Ingredients

• 2 tablespoons olive oil
• 3 garlic cloves, minced
• ½ white onion, chopped
• 4 cups diced Roma tomatoes
• 1 cup cooked white beans, drained and rinsed
• 1 cup low-sodium vegetable broth
• Salt and pepper to taste
• ½ cup vegan milk (almond, coconut, rice, etc.)
• Handful basil leaves
• Pinch red pepper flakes

Directions

In a medium-sized pot over medium-high heat, add the olive oil, garlic, and onion. Sauté the mixture for a few minutes, allowing the onion to sweat and become translucent. Add the tomatoes (including their liquids!), beans, broth, salt, and pepper. Stir. Bring to a boil and then reduce heat to a simmer. Let simmer for 15 minutes, stirring occasionally.

Stir in the vegan milk, basil leaves, and red pepper flakes. Simmer for another 2-3 minutes.

Turn off the heat. Use an immersion blender to blend the soup. If you are using a standing blender, remove the pot from the heat and let cool slightly before blending. Return to the pot to reheat.

Serve and enjoy with a basil, red pepper flake, and olive oil garnish!

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Tomato Soup Image from Shutterstock

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