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
- 3 cups of diced tomatoes*
- 1 (6-7 ounce) jar or can of tomato paste
- 1/2 cup of raw cashews*
- 1 onion red onion, diced
- 2-3 cups of chopped zucchini (about 1 medium)
- 1 bell pepper, chopped
- 2 teaspoons minced garlic (or 1 teaspoon garlic powder)
- 1/4 teaspoon black pepper, or to taste
- 1 Tablespoon lemon juice
- 1 Tablespoon dried basil
- 1/8 teaspoon of cayenne (optional)
- 4-5 cups chopped kale
- 1-2 teaspoons white miso paste
- 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.
- Wash and chop the veggies.
- Add 1-2 Tablespoons of water to a large pot. Add the tomatoes and cook on medium heat until the tomatoes start to cook down. Transfer the tomatoes to a blender with the tomato paste, cashews, and 3-4 cups of water (adjust the water to desired consistency). 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 (*If using garlic powder instead of garlic, add it here). Pour in the tomato soup. Add in additional1-2 cup(s) of water, as desired to reach preferred consistency (1'd suggest to not use more than a total of 5 cups of water for the full recipe).
- Stir in the black pepper, lemon juice, dried basil, and cayenne. Bring the soup to a boil and then simmer on low heat for about 15 minutes, stirring every few minutes. Add in the chopped kale and allow to wilt down.
- In a small bowl, combine the miso paste with 1/4 cup of the tomato broth. Mix well and then stir into the pot with the rest of the soup.
- Divide the soup among 4 bowls and top with the roasted chickpeas. Add additional pepper and some fresh parsley, if desired. Enjoy!
- *If you can't get your hands on fresh tomatoes, feel free to use 2 (14.5 ounce) BPA-free cans of tomatoes. If you keep the liquid, adjust the water in the recipe as desired for the texture and consistency of the soup.
- **Optional to add the cashews as a drizzle vs. just combining it with the tomatoes. To make a drizzle, 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). 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. For the soup, use 1-2 cups less water when blending the tomatoes.
Recipe updated on February 1, 2020