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Vegan Creamy Tomato Soup | Nutrition Stripped
Eat Well Sep. 26. 2013
Soups

Creamy Vegan Roasted Tomato Soup

Sep. 26. 2013
Soups
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method

This Vegan Creamy Roasted Tomato Soup is the Nutrition Stripped take on the classic version.

Soup staple in our kitchen around this time of year. Especially when I’m trying to use all my fresh tomatoes from the garden! This Creamy Roasted Tomato Soup is a great way to nourish your body with the health benefits of tomatoes all while satisfying your stomach and being dairy-free and plant-based.

HOW TO MAKE THIS A COMPLETE MEAL USING THE FOUNDATIONAL FIVE NOURISH MEAL TEMPLATE

A Foundational Five Nourish Meal contains all five elements of a balanced meal: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor.

To make this a complete meal, make sure you have all five elements on your plate!

Our Foundational Five Nourish Meals can be found as smoothies, yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups, stews, and many more.

If you need more support with creating balanced meals, sign up for the Healthy Eating Made Easy with The Foundational Five course.

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Health Benefits of Tomatoes:

Tomatoes have been studied in great detail for their relation to cancer protection due to their antioxidant content. Specific antioxidants in tomatoes protect the bones, liver, kidneys, and bloodstream. These antioxidants may also work to reduce the damage done to fat in cell membranes or within the bloodstream (a.k.a. lipid peroxidation). Consumption of tomatoes provides overall cardiovascular support and decreases the risk of heart disease. It can also lower cholesterol and support bone health. Surprisingly enough the nutritional content (mainly lycopene content) actually increases and becomes more available when cooking!

Nutrient Breakdown of Tomatoes:

*Per 1 small tomato, 100g

  • Vitamin A | 17% DV
  • Vitamin C |  21% DV
  • Vitamin K | 10% DV
  • Vitamin E | 3% DV
  • Potassium | 7% DV
  • Manganese | 6% DV
  • B Vitamins | folate, B6, niacin, B5
  • Antioxidants | flavanones, flavonols, carotenoids including lycopene, lutein, zeaxanthin, and beta-carotene.

 When possible, buy your tomatoes organic. Tomatoes are #32 on the “Dirty Dozen” list of highest pesticide residue. For overall health, detoxification, and decreasing inflammation- we want to stay away from pesticides as much as possible. Also, as with all canned goods, opt for a BPA free can. Since tomatoes are naturally acidic, acidity is the perfect component to leach BPA into the surrounding food, therefore tomatoes in cans containing BPA should be avoided/limited as much as possible.

Tomatoes not only taste great but they’re extremely nutrient dense and a wonderful addition to anyone’s diet. The added step of roasting these tomatoes brings a whole new level and a layer of flavor to your classic tomato soup. We absolutely love Creamy Roasted Tomato Soup for lunch with a hearty salad, or even as an entree by adding protein in it with a dollop of avocado creme or Cashew Cheese.

The Recipe

Serves 4-6

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Ingredients

5 medium tomatoes (about 4 cups)

2 cups cherry tomatoes (this will be roasted)

1 cup filtered water

1 cup unsweetened almond milk (or milk of choice)

1 small sweet onion (about 1/2 cup)

1 tablespoon miso paste

1 tablespoon tomato paste

2 cloves garlic

2 dates, pitted and chopped

dash of cayenne

salt and pepper to taste

 

Directions

Step 1

Preheat the oven to 450 degrees F. Roast the cherry tomatoes on a lined baking sheet for 40 minutes or until blistered and soft.

Step 2

Combine all the ingredients into a Vitamix or high-speed blender and blend until smooth.

Pour into a large pot and bring to a simmer, allow to simmer for 15 minutes or until the soup has thickened to desired consistency.

Enjoy!

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped so we can feature you!

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