Creamy Vegetable Tomato Soup
This creamy vegetable tomato soup will be a great go-to soup year-round, especially with those garden-fresh summer veggies. The tangy lemon and sweet basil give this soup a subtle white wine flavor. The cashew cream not only adds healthful fats; it gives the soup a nice creamy texture and body. The crunchy chickpeas are a healthy, protein-packed substitute for croutons. And the zucchini, onions, and peppers help make the soup a bit heartier on the vegetable side. When I am cooking, there is always lots of vegetables added!
Healthy side ideas to pair with the soup:
- Vegetable salad topped with lemon juice, nutritional yeast, and avocado.
- Roasted sweet potatoes.
- Whole grain bread.
- Add quinoa to the soup to make it heartier.
- 1- 15 ounce can of chickpeas
- 1/2 cup of cashews
- 3 cups of diced tomatoes
- 1 onion
- 2-3 cups of zucchini (about 1 medium)
- 1 bell pepper
- 2 teaspoons minced garlic (or 1 teaspoon garlic powder)
- 1/4 teaspoon black pepper (or more to taste)
- 1 Tablespoon lemon juice
- 1 Tablespoon dried basil
- 1/8 teaspoon of cayenne (optional)
- Preheat the oven to 400F. Rinse the chickpeas and place on a pan with a silicone mat. Roast the chickpeas for about 20 minutes and then stir them in the oven. Cook for another 10-20 minutes, or until desired texture.
- Combine 1/2 cup cashews with 1/2 cup water in a high speed blender. Blend the cashews until very smooth. Pour the cashew cream into a bowl and keep in the refrigerator until ready. (No need to rinse the blender once finished).
- Wash and chop the tomatoes, onions, zucchini, bell pepper. Mince the garlic.
- Add 1-2 Tablespoons of water to a large pot. Add the tomatoes and cook on medium heat until they start to cook down. Transfer the tomatoes to the blender, and 1-2 cups of water. Blend until smooth.
- Rinse the pot, if needed. Add 1-2 Tablespoons of water to the pot. Add the garlic and onion, sauté until the onions start to become translucent. Add in the zucchini and bell pepper. Continue to cook until the veggies start to soften. Pour in the tomato soup.
- Stir in the black pepper, lemon juice, dried basil, and cayenne. (If using garlic powder, add it here). Simmer on medium-low heat for about 10 minutes, stirring every few minutes.
- Divid the soup among 3-4 bowls. Drizzle on some of the cashew cream and top with the roasted chickpeas. Add additional pepper and some fresh parsley, if desired. Enjoy!
- For a nut-free cream, combine 2-3 tablespoons of tahini with a small amount of water to help thin the seed-butter. Once the texture is thin enough to drizzle, then use this to drizzle over the soup.
- With the extra cashew cream, use it as a fruit dip or turn it into a savory veggie dip by adding in spices and lemon juice.
- If you can't get your hands on fresh tomatoes, feel free to use 2- 14.5 oz BPA-free cans of tomatoes. Don't drain off the liquid. It's likely you won't need to add any additional water to the blender.