This vegan tomato soup is an African inspired, nourishing, dairy free and paleo recipe. Make the tomato carrot soup for a quick meal anytime!
It’s quick to make and naturally paleo and vegan. A soup for any season!
Creamy dreamy oh so delicious carrot-tomato soup. I kinda sorta think this is the perfect end of fall vegetable soup. It’s soothing yet cozy, comforting yet nourishing.
It’s flavorful yet UBER simple and easy to make. Plus, I have a major love for African spices. Did I ever tell you I lived there for a summer? Yep, a life changing experience working at an orphanage in Zambia.
But that’s a story for another day.
Let’s talk soup for the soul ingredients and health perks.
Vegan Tomato Soup Ingredients
- Tomatoes – Whole peeled work best. Tomatoes are rich in lycopene, an antioxidant that has been shown to low blood pressure and protect against certain types of cancers.
- Carrots- The more variety the better. I choose yellow and orange, but I think adding purple carrots would be divine!
- Onion – Do you know green onion is rich in biotin and quercetin, which you know I love! Quercetin helps fight oxidative stress. 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.
- Vegetable Broth
- Toppings – Crushed nuts, fresh herbs (parsley or cilantro both are lovely), lime, red pepper flakes, and a drizzle of olive oil.
This vegan soup has so many wonderful healing nourishing ingredients, not to mention flavor.
I think you will love getting a jump start on better for you food season (aka New Year).
Bonus nutrition fact about yellow carrots!
Yellow carrots (see below) are rich in lutein, a pigment similar to beta- carotene (think orange). Both are absorbed as Vitamin A in the body.
But let’s refocus on the recipe we got going on here. Yes, I mentioned it’s easy. In fact, it takes all of 30 minutes.
How to Make African Tomato Carrot Soup
- Saute the onion and carrots in a large stock pot until softened.
- Add the broth, spices, tomatoes, lime juice, almond butter, and coconut milk. Quick boil, stir, then simmer!
- Let the soup ingredients cool down a wee bit, then carefully transfer to a blender. Alternatively, you may blend the soup with a hand mixer.
- Blend these heavenly ingredients together until smooth.
- Transfer soup back to the pot. Mix in the onion powder and arrowroot slurry. This helps to thicken the soup. Then let it simmer for an additional 5-10 minutes.
- Serve with fresh parsley and fancy schmancy topping of choice. 🙂
Recipe History and Notes
Now, I know what you’re thinking. “Why is this specifically African soup?” Good question.
Zanzibar is a 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. But yes, I “Americanized” this recipe, just a wee bit!
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!
For a hearty african inspired tomato soup/stew, check out my Crock Pot African Peanut Stew.
- If you don’t have canned plum tomatoes, you may use canned diced tomatoes, drained.
- Red curry paste can be found in an Asian supermarket or Whole Foods. But if you can’t find it, then feel free to use ½ teaspoon curry powder and 1 tablespoon chili sauce or tomato sauce in its place. Still tasty!
May I suggest you add it to your soup season menu plan. It will keep that immune system top notch and taste buds happy!
Hit me up with more soups to add to the menu this season.
MORE SOUP & IMMUNITY BOOSTING RECIPES HERE!