RecipeCreamy Tomato Soup

Nutrition Facts
Amount per Serving
  • Calories: 150
  • Protein: 5.5g
  • Total Fat: 5g
    • Saturated Fat: 0.5g
    • Unsaturated Fat: 4.5g
  • Cholesterol: 0mg
  • Total Carbohydrate: 24g
  • Dietary Fiber: 5g
  • Total Sugar: 10g
    • Natural Sugar: 10g
    • Added Sugar: 0g
  • Sodium: 500mg

The carrots and tomatoes in this beloved bowl supply antioxidants that help protect your skin and eyes, and the protein-rich tofu creates a (non-dairy) silky texture that mimics cream. It’s pretty awesome! Enjoy a steamy serving (two hearty cups) with this soup’s classic pairing: a grilled cheese sandwich on whole-grain bread.

  • Prep time
  • Total Time
This recipe makes 4 servings
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 medium carrots, peeled and chopped
  • 2 cloves garlic, crushed
  • 3 tablespoons no-salt-added tomato paste
  • One 28- ounce can diced fire-roasted tomatoes
  • 8 ounces silken tofu, drained and cut into large cubes
  • Salt, to taste
  • Ground black pepper, to taste

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and garlic and sauté until vegetables are tender, about 8 minutes. Add the tomato paste and cook, stirring constantly, for 1 minute.

Add the canned tomatoes. Fill the empty tomato can with water and pour the water into pot. Bring the soup to a boil, cover the pot, reduce the heat to low, and simmer for 15 minutes. Stir in the tofu and simmer, uncovered, for 15 more minutes.

Puree the soup in small batches in a blender until completely smooth. (Alternatively, use an immersion blender to puree the soup directly in the pot.) Season with salt and black pepper.

Serving size: 2 cups


For more tasty soup recipes, try my Creamy Broccoli Soup and my Non-Dairy Cream of Mushroom Soup.