Healthy Tomato Soup
Prep time
Cook time
Total time
Today I am sharing my favorite, simple, way to make healthy tomato soup—with all the nutrient rich ingredients.
Recipe type: Soup, Side, Entrée
Cuisine: Gluten Free, Vegan, Nut Free
Serves: 4 large bowls
  • 1 Tbsp. coconut oil
  • 4 cloves garlic, minced
  • 1 medium yellow onion, roughly chopped
  • 1 tsp sea sat
  • 3 Tbsp. tomato paste
  • 1 28 ounce can whole tomatoes, with their liquid
  • 2 cup vegetable broth
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 Tbsp. dried basil
  • 1 tsp coconut sugar
  • pinch black pepper
For serving (optional):
  • toasted croutons, fresh cilantro or basil, freshly ground black pepper
  1. In a large pot, heat oil over medium heat. Once warm, add the garlic, onion and salt. Sauté for 5-10 minutes, or until onions are translucent. Add the tomato paste and continue to sauté for another 30 seconds.
  2. Pour in the tomatoes with their liquids and vegetable broth. Increase heat to high and bring the mixture to a low boil. Reduce heat and simmer for 30 minutes, stirring occasionally.
  3. Remove pot from heat and let cool for a few minutes. Pour hot mixture into a blender with chickpeas, basil, coconut sugar, and pepper (do this in batches if needed).
  4. Blend soup on high until smooth and creamy, scraping sides as needed. Taste mixture and adjust flavor is needed (add more coconut sugar for sweetness, salt for saltiness, and basil for earthiness). Blend again and serve warm with optional toppings.
  5. Leftovers will keep refrigerated in airtight container for up to 3 days or in freezer for up to 3 months.
Nutrition information is a rough estimate of ¼ of the entire recipe without toppings.
Nutrition Information
Serving size: 1 bowl of 4 Calories: 281 Fat: 7.3g Saturated fat: 3.5g Carbohydrates: 47g Sugar: 13.6g Sodium: 462mg Fiber: 11.8g Protein: 14.4g Cholesterol: 0mg
Recipe by The Local Sprout at