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Healthy Tomato Soup

chickpea tomato soupSometimes you just need something comforting + that doesn’t mean it has to be unhealthy.

Canned tomato soup was not an uncommon dinner when I had a stuffy nose growing up. The creamy texture and smooth flavor was everything I needed to get feeling better.

healthy tomato soupThese days, I’m not into slurping down soup that is loaded with heavy cream and artificial thickeners… but I still love tomato soup.

So today I am showing you my favorite, simple, way to make tomato soup—with all the nutrient rich ingredients.

Let’s make some Healthy Tomato Soup!

vegan tomato soupThis recipe starts (as many soups do) with garlic + onion for lots of flavor. Then we add a huge can of tomatoes. In the summer, I love using fresh tomatoes from the farmers market, but this time of year when tomatoes aren’t in season, we opt for the canned. Finally, we blend in a can of chickpeas—which makes the super extra thick and creamy. That’s it—a perfectly simple soup!

I love making this recipe when I know I have a busy week ahead. It makes super simple lunches + is packed with protein to keep me going. I also love making it when we have people visiting for a casual lunch. It is easy to prep ahead + nobody can turn down tomato soup with crisp grilled cheese.

vegan tomato soup recipeI love you LOVE this healthy take on tomato soup! It is:

Creamy + Comforting

Full of Flavor



Packed with protein

& Perfectly Cozy

gluten free tomato soupIf you enjoy this cozy soup recipe you might also like my tumeric lentil soupcreamy broccoli “cheddar” soup, thai peanut soup with kalesouthwest 3-bean chili, or cozy winter chowder.

If you try this recipe, be sure to comment, leave a rating, and don’t forget to tag a photo #thelocalsprout on Instagram! I can’t wait to hear what you think!

easy tomato soup recipe

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

The Local Sprout


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