Recipe Makeover: Fast & Easy Vegan Tomato Basil Cream Soup!

A little while ago, a friend asked if I might be able to create a vegan version of a creamy tomato soup.  Since I love a challenge almost as much as I love soup, this was a no brainer.  Operation Vegan Tomato Cream Soup was a go!

I shuffled through a few ideas of how to go about creating this soup, before settling on this version.  I knew I wanted it to be simple, pureed – a healthy version of the canned tomato soup I remember “fondly” from childhood and my many lazy years as a teenage vegetarian.  Much as I love my whole-foods, healthy vegan diet these days, sometimes I have to admit to missing the super convenience of just opening a can when I’m in the mood to work through lunch, or grab a quick bite before heading out somewhere.  “It’s too time consuming” is definitely a complaint high up on the list of complaints from people who think they can’t switch from a standard western diet to a more plant-based, whole foods diet.  Well, I decided to kill a few birds with one pot of soup here, so to speak.

This recipe has your classic, “cream of tomato soup” flavour going on, which you may remember from sodium and preservative-packed canned soups, it takes about 10 minutes to whip up, and it’s got veggies, beans and nuts packed into it for some serious fibre, complex carb, protein and healthy fat action.  Take that, ubiquitous canned soup company!  Boom!  I have to think even my teenage vegetarian self would approve, and I certainly hope the friend who initially expressed interest in this recipe does too!

10-Minute Vegan Tomato Basil Cream Soup

1 can whole tomatoes
1/2 can navy beans
1/4 cup raw cashews
3/4 cup water
1 tsp agave syrup or sweetener of choice
2 tsp dried basil
1/2 tsp granulated garlic
1/2 – 1 tsp sea salt, to taste
few dashes of cayenne pepper or hot sauce of choice (you may want to skip this step…well, DON’T!)

In a blender, combine all ingredients and puree until smooth.  You’ll likely want to do this in a couple of batches so everything really has room to blend itself together.

Pour pureed soup into a pot over medium-high heat, allow to come to a simmer & cook 5-10 minutes, so all the flavours have time to come together.

…that’s all, folks!  Yes, it really is that simple, totally tomato-y, creamy, basil-y and delish.  I served mine up with a side of sprouted wheat bread slathered in melted Daiya, and then tossed a couple handfuls of baby arugula into my soup bowl to wilt down for some green action!

I’m working on another recipe makeover of some delicious, old-school bran muffins made vegan, gluten free and tasty tasty!

Remember friends, I’ll make-over your old favourite-but-not-so-healthy recipes into shining vegan nutrition rock stars!  Until the end of March, I’m still offering a 15% discount on recipe makeovers, cooking classes and nutritional consults!  My time is limited, so shoot me an email or Facebook message soon if you’re interested!

6 thoughts on “Recipe Makeover: Fast & Easy Vegan Tomato Basil Cream Soup!

  1. YUMMM. I'm going to try this!
    My lentil soup turned out awesome last night! Here's what I made if you are interested.

    3 cups green lentils, sprouted.
    2 onions
    1 bulb of garlic
    3 inches of fresh chopped ginger
    4 carrots
    1 bunch kale
    spices: S+P, coriander, turmeric, cayenne, coriander, cumin, 4 bay leaves, whatever.
    Saute onion, garlic, ginger. Add spices. Cook a bit more, Add lentils and carrots, cover with water.
    When the lentils are tender add the chopped kale and turn off the heat.
    When it's cool enough, puree.
    (all organic cept for the ginger, WHY IS ORANIC. GINGER SO $$$???)
    I made it extra spicy and extra garlicky and extra gingery and extra kaley cuz I'm sick.
    Yay!

  2. I am soaking those white beans right now. This sounds awesome. Grilled cheese and tomato soup. Gotta make me some gluten free bread. I've got the daiya in the freezer. Canned tomatoes in the pantry. Looking forward to it.

  3. Nice! I've been looking for a good, quick, go-to tomato soup recipe. I'll have to try this!

  4. Glad you guys like the sound of this soup!

    Erica, that sprouted lentil soup sounds AMAZING. For some reason, I've never cooked with sprouted lentils! I gotta try this, plus kale and ginger and spices, om nom nom!! I only ever see organic ginger in silly little bags, it's SO $$$$$ but it's always crazy delicious when I do cave and buy it, way more concentrated flavour or something.

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