Cotter Crunch

Healthy Gluten Free Recipes One Bite at a Time!

101 Comments

Creamy Zanzibar Carrot-Tomato Soup {Vegan}

Paleo Icon PaleoVegan Icon VeganDairy Free Icon Dairy FreeGluten Free Icon Gluten Free
Jump to RecipePrint Recipe

This creamy Zanzibar carrot-tomato soup is an African Inspired type of dairy free bisque. Made with simple wholesome ingredients such as peeled tomatoes, yellow carrots, spices, herbs, coconut milk, and a curry or chili paste. It’s quick to make and naturally paleo and vegan. A soup for any season!

Soup season is so close, I can taste it! CREAMY ZANZIBAR CARROT-TOMATO SOUP! An African Inspired vegan bisque made in 30 minutes. Nourishing, flavorful, simply delicious

Do not judge. First of all I am posting on a Holiday, Labor day. I know, that’s Labor. At least it’s a labor of LOVE. And two, I made soup; creamy dreamy oh so delicious carrot-tomato soup. Ya, it’s not even Fall nor is it cold here. But y’all, it is SOOOOO tomato season and carrot season and I kinda sorta think this is the perfect end of Summer welcome Fall Tomato Soup. It’s soothing yet refreshing. It’s comforting yet nourishing. It’s flavorful yet UBER simple and easy to make. So ya, you cannot judge me for making soup when it’s 90F. Ok? Just go with. Plus, I have a major love for African spices and food since working at the orphanage. That should bring your judgement down a bit, yes?

Okay but really, this African Inspired Zanzibar Carrot-Tomato Soup has so many wonderful healing nourishing ingredients, not to mention creamy deliciousness. I think you will love getting a jump start on soup season. Although, Summer Soups do exist.. ahem like my Vegan Cream of Corn Soup. Just sayin..

This creamy Zanzibar carrot-tomato soup is an African Inspired type of dairy free bisque. Made with simple wholesome ingredients such as peeled Tomatoes, Carrots, spices, herbs, coconut milk, and a curry or chili paste. It's quick to make and naturally paleo and vegan. A soup for any season!

You see, this has been my go to soup for healing. Ya, I kinda went crazy with work and overloaded myself the past 4 months. Stepping back to slow down more and rest is key for me in September. I have 2 vacations planned. LOL! It might be a little selfish and I”m okay with that. Lesson learned.

But let’s refocus on the recipe we got going on here. Mmm k?

This creamy Zanzibar carrot-tomato soup is an African Inspired type of dairy free bisque. Made with simple wholesome ingredients such as peeled Tomatoes, Carrots, spices, herbs, coconut milk, and a curry or chili paste. It's quick to make and naturally paleo and vegan. A soup for any season!

Creamy Zanzibar carrot-tomato soup is an African Inspired dairy free bisque. Peeled tomatoes, carrots, spices, coconut milk, and curry paste. Paleo, Vegan.

  • Oh so lovely Tomatoes (whole peeled work best). Love me some Lycopene!
  • Carrots -> the more variety the better. I choose yellow and orange but I think adding purple carrots would be divine!
  • Onion – did you know green onion is rich in biotin and quercetin, which you know I love!  Quecertin helps fight oxidative stress. WOOHOO! See my quercetin rich smoothie.
  • Coconut Milk – A dose of healthy fats.
  • African Inspired Spices and Sauces –  Curry sauce or chili sauce, cumin, cinnamon, ginger, a pinch of cloves. All full of Anti-inflammatory properties, healing, and soothing for the body!
  • Almond butter for extra creaminess. And a dose of Vitamin E.
  • Veggie Broth
  • Toppings –  Crushed nuts, fresh herbs (parsley or cilantro both are lovely), lime, red pepper flakes, and a drizzle of olive oil.

Now, I know what you’re thinking. “Linz, why is this specifically Zanzibar soup?” LOL, ya good question. Zanzibar is that little island off the eastern coastline of Tanzania, and while I’ve never been there, I have been to Zambia and South Africa. I also have friends from East Africa (the Coast) and lucky for me, they were willing share their favorite cooking tips and recipes with me. Zanzibar food is VERY similar to the food I had in Zambia; real food ingredients just a tad lighter in spices and texture. But yes, I totally “Americanized” it, but just a wee bit!

Creamy Zanzibar carrot-tomato soup is an African Inspired dairy free bisque. Peeled tomatoes, carrots, spices, coconut milk, and curry paste. Paleo, Vegan.

Another favorite African-Inspired soup mix that’s on my list to make is Urojo Soup, which has turmeric, green and red chilies, mango, potato, and topped with chutney and potato shavings. Basically all my favorite food and spices, like whoa! Google it. Or better yet, maybe I will just make it soon. The traditional soup is quite the process, but I’m sure it’s worth it.

Print

Zanzibar Carrot-Tomato Soup (Vegan)

★★★★★

4.7 from 21 reviews

  • Author: Lindsay Cotter
  • Prep Time: 5
  • Cook Time: 25
  • Total Time: 30 minutes
  • Yield: 4 1x
Print Recipe

Description

This creamy Zanzibarcarrot-tomato soup is an African Inspired type of dairy free bisque. Made with simple wholesome ingredients, it’s quick to make and naturally gluten free, paleo and vegan.

Scale

Ingredients

  • 4–5 green onions, stem only (or 1/4 c chopped white)
  • 1/2 tbsp olive oil
  • Two 6 inch carrots- chopped
  • 10 ounces of vegetable broth (extra for mixing starch)
  • One 28 ounce can of whole peeled tomatoes
  • 1 to 2 tbsp Lime Juice (or 1/2 of a Lime)
  • 1 tbsp Almond butter
  • 1 tsp kosher Salt
  • 1/2 tsp black pepper
  • 1/8 teaspoon Ground Cumin
  • 1/2 tsp Cinnamon
  • 1/4 tsp ground Cloves
  • 1/4 tsp ground Ginger
  • 2 tbsp Red curry paste or spicy chili paste
  • 1/2 cup Coconut milk lite
  • 1–2. Tbsp Arrowroot starch or corn starch (not paleo) mixed with water or non dairy milk. (see notes)
  • 1/4 tsp Onion powder
  • Sea salt and Pepper to taste

Toppings:

  • Fresh Parsley or oregano
  • Red pepper flakes to garnish
  • Olive Oil to drizzle
  • 3 tbsp Crushed roasted almonds nuts
  • sliced lime
  • crushed black pepper to sprinkle
  • 1 large carrot; spiralized or ribbon-cut

Instructions

  1. Place onion, oil, and chopped carrots in stock pot. Cook in pan on medium heat for 5-8 minutes or until onions are browned and carrots softened.
  2. Add 10 ounces of vegetable broth and whole peeled tomatoes. Mix and simmer 5 minutes.
  3. Next add your almond, butter, salt/pepper, spices, chili paste,and coconut milk. Bring to a light boil then reduce and simmer for 10 minutes.
  4. Carefully transfer soup into a blender (or Vitamix) and puree until creamy. You can also use a hand blender.
  5. Place pureed soup back in the stock pot. Add the onion powder and arrowroot “slurry” (see notes) and cook on medium low, whisking, for another 5 minutes. You don’t want arrowroot starch to cook too long with the soup. It best to add last.
  6. If using corn starch, you can add it sooner and cooker longer and it thickens food quickly and at higher temperatures and won’t break down.
  7. Taste and adjust salt/spices if needed.
  8. Serve with toppings of choice. Optional cooked chicken or shrimp will boost protein! Spiralized veggie noodles of choice to garnish. This adds more texture.
  9. Store in fridge covered for up to 5 days or freeze.

.

Notes

For the slurry. Mix the arrowroot into a 1/2 c of a cold liquid (water or non-dairy milk) and whisk until smooth. If using arrowroot starch, add after blending.

  • Category: side dish, soup
  • Cuisine: African

Nutrition

  • Serving Size: 1
  • Calories: 219
  • Sugar: 4.1g
  • Sodium: 867mg
  • Fat: 14.1g
  • Saturated Fat: 6.5g
  • Carbohydrates: 21.9g
  • Fiber: 3.4g
  • Protein: 4.9g
  • Cholesterol: 0mg

Keywords: tomato soup, paleo, gluten free, curry, vegan, dairy free

In the meantime, I suggest you make this quick African Inspired Carrot Tomato soup. Add it to your soup season menu plan. It will keep that immune system top notch and taste buds happy! Plus I’m pretty sure it will become a staple soup recipe like it is in our house too. I may be bias, but I’m sticking with that mindset, Cool?

Creamy Zanzibar carrot-tomato soup is an African Inspired dairy free bisque. Peeled tomatoes, carrots, spices, coconut milk, and curry paste. Paleo, Vegan.

Hit me up with more soups to add to the menu this season. That is, after you enjoy your Monday off. Mmm k?

Tomato soup lovers, what would you pair with this? Rice, potatoes, chicken? I’m game!

Soup season is near! Kick it off with a Creamy Zanzibar Carrot-Tomato Soup #vegan #paleo
Click To Tweet

Cheers!

 

Creamy Zanzibar carrot-tomato soup is an African Inspired dairy free bisque. Peeled tomatoes, carrots, spices, coconut milk, and curry paste. Paleo, Vegan.

MORE SOUP & IMMUNITY BOOSTING RECIPES HERE!

This recipe is part of Our Best Healthy Soup Recipes for Fall and 10 Best Immunity Boosting Recipes collections. Check it out!

Related Posts

Photo of Lindsay Cotter of Cotter CrunchHi, I’m Lindsay!  Gluten Free Nutrition Specialist, food photographer and author of Nourishing Superfood Bowls, and meal plan guru! I’d love to know you more! Follow me on Instagram, Facebook, Pinterest, and drop a comment below.

Have a question? Use ctrl+f or ⌘+f on your computer or the “find on page” function on your phone browser to search existing comments!

Reader Interactions

Comments

    Rate & Comment

    Your email address will not be published. Required fields are marked *

    ★☆ ★☆ ★☆ ★☆ ★☆

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

  2. Emily says

    Thank you for this labor of love; it’s so fun to see something African inspired; it makes me think of the peanut soup that I had when I was there; it was SOOOO good. 🙂 They have these nuts called G-nuts that are smaller than peanuts that taste like peanuts that they use for making ‘Gnut butter.’ Then they add that to the stew. It’s AMAZING!

    Reply

  4. Laura @ Sprint 2 the Table says

    I’m reading this on my patio in 70 degree, breezy weather. So YES for early soup season! I used to get something like this from my favorite soup shop in ATL. Definitely need to try this at home because I miss that spot like crazy.

    Get some rest, brother!

    Reply

  12. Lexi @Lexi'scleankitchen says

    This soup is so stunning! I am loving all of the flavor combinations! Definitely, need to try this asap!

    Reply

  29. Mami says

    Beautiful recipe.. I am reading this from Zanzibar.
    I just wanted to make a correction Zanzibar is an Island in East African on the Indian Ocean in TANZANIA not KENYA! 🙂

    Reply

  30. sam says

    Hey Lindsay Cotter…! i love soups and definitely i will enjoining this winter with this yummy soup, and your soup looks so yummy & tasty. Thanks for sharing and keep shared your amazing new recipes….!

    Reply

  33. Debasis says

    HI lindsay…! i like your love for labor and your soup looks so yummy & creamy, and i will make this soup in a season of carrot and tomato. Thanks for sharing…!

    Reply

  37. norton activation key says

    Before you plan to install antivirus software on your device, you are required to take
    few important steps to avoid software conflicts with the previously installed versions. please visit
    norton activation key

    ★★★★★

    Reply

  40. Magnus says

    Hey,

    Loved the recipe. Did some minor changes with stuff I had around the flat. Added half a cup of red lentils and a sweet potato for taste, nutrients and as thickeners so no need for starch. Only used fresh ginger, fresh chili, cinnamon, salt and black pepper as spices. Topped with crushed almonds, red pepper flakes, lime and cilantro. Yum! It’s about 86f (30c) here so I had it slightly fridge cooled. Still great.

    Thinking of adding pickled red onions for even more tang and raw cauliflower florets as topping next time.

    Panko battered fried red onion rings for a bit of crispiness should also work. Not as healthy though.

    Trying the cauliflower patties next. They look super.

    ★★★★★

    Reply

  43. Barbara Vosbury says

    This soup is FABULOUS! I just made it for 50 cold hungry sailors (sailboats, not Navy) and they loved it! Thank you so much for your wonderful recipes.

    Reply

  47. Mélanie says

    Packs a tangy sweet & spicy punch! My fussy 8 year old even asked for second helpings. I made a few omissions (no corn starch or cloves), added a few substitutions (red onion, garlic & turmeric), kept spices to a minimum & topped off with a dollop of yogurt. All in all fantastique! Merci beaucoup

    ★★★★★

    Reply

  48. Jennifer says

    Hi! This soup looks amazing!! I can’t wait to make it. Quick question… I wanted to make the soup today, but was wondering if there’s suppose to be cumin in the recipe? Thanks!!!!

    “African Inspired Spices and Sauces – Curry sauce or chili sauce, *cumin*, cinnamon, ginger, a pinch of cloves. All full of Anti-inflammatory properties, healing, and soothing for the body!”

    Reply

      • Jennifer says

        Thanks! You’re one of the few legitimate food bloggers out there with real recipes that are delicious and that actually work, so I read the post that accompanies the recipe for details, etc. Thanks for another great recipe… the soup was delicious!!!!! You also don’t cram your post with weird unnecessary reading spam about bullsh*t. I appreciate your style! You keep it food-real!!

        Reply

  53. Eira says

    Such an amazing and helpful post this is. I really really love it. It’s so good and so awesome. I am just amazed. I hope that you continue to do your work like this in the future also.

    Reply

  55. Jordan Kozushka says

    This may be the best tasting soup I’ve ever had! It’s so full of flavor and easy to make….I just love it!

    ★★★★★

    Reply

freebie!

Nourishing Superfood Bowls Cookbook 5 Free Recipes Sneak PeekSign up & get 5 FREE RECIPES from my Nourishing Superfood Bowls Cookbook

shares