Low Fat Vegan Tomato Soup
Indulge in the comforting flavors of this Low Fat Vegan Tomato Soup, a wholesome twist on a classic favorite that's as nourishing as it is delicious. Packed with robust flavor from canned tomatoes, fragrant garlic, and aromatic spices like smoked paprika and dried basil, this creamy soup gets its velvety texture from unsweetened almond milk—making it entirely dairy-free. A touch of maple syrup adds subtle sweetness to balance the savory notes, while the use of vegetable broth keeps it light and healthy. In just 35 minutes, this easy recipe comes together with minimal effort, perfect for busy weeknights. Serve it piping hot, topped with fresh basil for an elegant finish, and pair it with crusty bread or a vibrant salad for a satisfying vegan meal. This plant-based tomato soup is low in fat yet abundant in flavor, ideal for anyone seeking a nutritious and comforting dish.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 28 ounces canned tomatoes (crushed or diced)
- 4 cups vegetable broth
- 1 cup unsweetened almond milk (or any plant-based milk)
- 1 tablespoon maple syrup
- 1 teaspoon dried basil
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- fresh basil, chopped (optional, for garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-7 minutes, stirring frequently, until the onion is soft and translucent.
Add the minced garlic and cook for 1 additional minute until fragrant.
Stir in the canned tomatoes (along with their juices), vegetable broth, dried basil, smoked paprika, salt, and black pepper. Bring the mixture to a boil.
Once boiling, reduce the heat to low and simmer for 15 minutes to allow the flavors to meld.
Use an immersion blender to carefully blend the soup until smooth, or transfer the soup in batches to a blender and blend until creamy. Be cautious when blending hot liquids.
Return the blended soup to the pot and stir in the almond milk and maple syrup. Heat on low for 2-3 minutes until warmed through.
Taste and adjust seasonings as needed, adding more salt, pepper, or maple syrup to balance flavors.
Serve hot, garnished with fresh basil if desired. Pair with crusty bread or a side salad for a complete meal.
Nutrition Facts
Calories |
787 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.6 g | 34% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4587 mg | 199% | |
| Total Carbohydrate | 122.1 g | 44% | |
| Dietary Fiber | 24.9 g | 89% | |
| Total Sugars | 55.2 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 767 mg | 59% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3399 mg | 72% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
