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. 🙂
Voila!
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.
Substitutes –
- 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 1/2 tsp curry powder and 1 tablespoon chili sauce or tomato sauce in its place. Still tasty!
African Vegan Tomato Soup
- Prep Time: 5
- Cook Time: 25
- Total Time: 30
- Yield: 4-5 servings 1x
- Diet: Vegan
Description
This creamy vegan 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.
Ingredients
- 5 green onions, stem only (or 1/3 c chopped white onion)
- 1/2 to 1 tbsp olive oil
- Two 6 inch carrots- peeled and chopped (extra for garnishing if desired)
- 10 ounces of vegetable broth
- One 28 ounce can of whole peeled tomatoes, drained
- Juice of 1/2 of a lime
- 1 tbsp creamy almond butter
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 1/4 teaspoon ground cumin
- 1/2 tsp cinnamon
- 1/4 tsp ground cloves
- 1/4 tsp ground ginger
- 2 tbsp red curry paste (see notes for substitutes)
- 1/2 cup coconut milk (canned)
- 1.5 tbsp arrowroot starch or cornstarch mixed with equal parts cold water or non dairy milk.
- 1/4 tsp onion powder
- Sea salt and pepper to taste
Optional Toppings:
- Fresh chopped parsley or green onion
- Red pepper flakes
Instructions
- 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.
- Add 10 ounces of vegetable broth and whole peeled tomatoes. Mix and simmer 5 minutes.
- Next add your lime juice, almond, butter, salt/pepper, spices, curry paste,and coconut milk. Bring to a light boil then reduce and simmer for 10 minutes.
- Carefully transfer soup into a blender (or Vitamix) and puree until creamy. You can also use a hand blender.
- 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.
- 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.
- Taste and adjust salt/spices if needed.
- Serve and garnish with toppings of choice.
- Store in fridge covered for up to 5 days or freeze.
Notes
For the slurry. Mix the arrowroot into equal parts cold liquid (water or non-dairy milk) and whisk until smooth. If using arrowroot starch, add after blending.
Curry paste substitutes – Red curry paste can be found in an Asian supermarket or Whole Foods. But if you can’t find it, then substitute red curry paste with 1/2 tsp curry powder and 1 tablespoon chili sauce.
- Category: side dish, soup
- Method: stove
- 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, bisques
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.
Cheers!
LC
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!
So GOOD! And adaptable – I doubled the recipe as part of going through perishables before leaving for an extended stay at our beach house (yes, fleeing the surge). I used part chopped butternut squash/part carrots, fresh tomatoes instead of canned and subbed peanut butter for almond. Went a little light on the curry paste since African spicing can be a bit challenging for us wimps.
Blended, the soup was de-luscious, a rich combo of savory, bright and spicy flavor grounded by the nut butter and coconut milk. Had the last serving 4 days later, still wonderful.
Headed to the market now to get the ingredients, going to make it tonight for friends here on Grand Turk Island in the Turks & Caicos.
★★★★★
I’m so glad! Thanks for the feedback Laura !! I agree, I love the soup the next day as well.
This soup has no focus. I can’t tell what is being highlighted here because no single flavor comes thru. It’s just a generic mess of tomato with some vaguely south asian spice and almond butter. It’s worth noting that the soup is advertised as “african inspired” but the spice profile is decidedly south/east asian, like a failed attempt as a peanut stew that skipped West Africa and flew to Thailand on vacation.
★★
I’m so sorry you didn’t like this. Did you you follow the exact recipe? This recipe was inspired by my time in Zambia africa. I lived with a family that served this style of soup quite often. It’s a favorite here and many people like it. But to each their own. I appreciate feedback, but please be considerate.
This soup has such an interesting mix of flavors, some I had never thought to put together before. Delicious! The whole family loved it!
★★★★★
Thank you, Whilhelmina! So glad your whole family enjoyed it!
This instantly became a favorite at my house! It is so good!
★★★★★
So glad you enjoyed Toni!
Quick and easy and love that it’s dairy free!
★★★★★
I eat soup all year long because I love it so much and this one was incredible! I can’t wait for leftovers!
★★★★★
This was delicious! I thought it was thick enough without the starch, so skipped it. I will definitely it make again.
★★★★★
Ok I was very skeptic about the spices in a recipe…like ginger, cinamon, cloves in a soups !? I said to myself to risk it even though not many people in a comments actually commented on a taste of this soup …. But OMG this soups is absolutely divine ! My all time favorite tomato soup from now on! THANKS X
Oh I am so glad! Yes, it’s an interesting combo those spices really work in harmony!
Such an amazing recipe!! Loved it! I didn’t add the chillies or arrowroot and I added a potato. It was so so good!
★★★★★
Sounds perfect with the potato added! Thanks for the feedback, Anjie!
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!
★★★★★
Great post i must say and thanks for the information.I appreciate your post and look forward to more.
Thank you!
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.
Very helpful post
I’m so glad you think so, thank ya
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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!”
Look at you! You read my post first. haha yes, it does need cumin. Looks like my new plugin missed the cumin. THANK YOU! Just added 1/8 teaspoon Ground Cumin. 🙂
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!!
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
★★★★★
Oh i love your additions! Great idea! Thanks for feedback Melanie.
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★★★★★
Thank you. ..this is one of the most delicious things I have Ever made
★★★★★
That is so good to hear. I’m glad you enjoyed it!
This was amazing! My favorite tomato soup I’ve ever made. xoxo
Oh I’m so glad! Thanks for sharing Kelsey!
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.
WHAT. That’s fantastic! I’ so glad it was a hit.
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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.
★★★★★
oh wonderful!! Love the minor changes and the the gazpacho style! Thanks Magnus!
I Loved The Way You Discuss The Topic Great Work Thanks For The Share.
Nice to see this post.
★★★★★
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★★★★★
Thank you for your post, I look for such article along time, today i find it finally.
this post give me lots of advise it is very useful for me !
★★★★★
Pretty! This was an incredibly wonderful post. Thank you for providing this information.
★★★★★
wow a beautiful foood. I like your article
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…!
Thanks debasis
creamy dreamy oh so delicious carrot-tomato soup
This is *almost* too beautiful to eat! I love this – thank you so much for sharing!!
oh thanks friend. I hope you enjoy it!
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….!
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! 🙂
OMG how did I make that typo?? Thank you for pointing that out. As i sit here embarrassed. LOL! I lived in Africa. I should know better.
Looks like a wonderful soup! And I definitely will be enjoying this in the fall and winter often!
Oh I LOVE those spiralized carrots on top! So gorgeous!
This is so pretty and looks incredibly creamy. I would love a bowl now!
Love love love this soup!! And your photos are so pretty that I pinned a couple on my secret Pinterest food photo inspiration board. ✨
well I secretly love you even more!
LOVING all of the flavors in this!!
And they love you!
I had to shoot two recipes this week and I was like there’s no way I can eat this. It’s TOO HOT! Can we just take a minute to appreciate that oil swirl. OMG love! Oh, and love the soup too!
OMG so hot. It needs to be FALL!
That color is stunning!! I can’t wait to give this one a try! Bring on soup season!
yes, and cooler temps for texas! <3
What a great fall recipe Lindsay! As soon as September hits, my mind moves to soup and sandwiches for dinner. I’ll need to get this one on the menu! I love the addition of the curry!
It’s fine, I made soup last night because it was pouring, a cold front moved in and I had couch lounging to do lol. I regret nothing, except that it wasn’t THIS recipe! Stunner!
So comforting, this has me ready for everything soup!
Obsessed with these spices!!!!!!
This is a beautiful looking soup… and I am loving the ingredients. I think I am gonna give this one a try!
This looks so divine and I love that you use simple ingredients that I actually have on hand to create this spectacular looking dish. Thanks for sharing this.
Would you believe I just made Tomato Carrot soup tonight with roasted tomatoes and garlic. Next time, I’m trying your version because I love this spice profile.
Why aren’t we neighbors again? That sounds amazing!
Lindsay, this is so, so beautiful! I really want to make this- the color is just wonderful!
thanks Heather! I have a feeling you will love it too!
Love love love soup season! This looks so warm and cozy!
Me too! Can’t wait for it!
This soup is so stunning! I am loving all of the flavor combinations! Definitely, need to try this asap!
You so do! Would be great with your chicken pasta salad!
I will definitely add this to my fall recipes list. It look very healthy too.
woohoo! Keep me posted Amanda.
i have never heard of this soup but the name, texture, ingredients of it is making me want a huge bowl of tomato soup right now..i want a piece of garlicky, buttery toast with it.
I need this for lunch!
This is so drop dead gorgeous, that there is no way I can be upset that you’re posting a soup recipe already. Lol. Glad you’re giving yourself time for September vacations! Yay!
Stop it!!! This looks so good and has me ready for fall!
These colors are stunning!
The cinnamon amount is unclear. Tsp?
just updated ingredients. sorry about that. Does it make sense now? Feel free to email if not.
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!
This recipe is so cozy for fall! I love anything with curry in it and i love that there’s almond butter in it too! Can’t wait to try it!
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!
I always think of you when I make african inspired dishes. <3
Lady, it is HIGH TIME you took some vacation and rest for yourself! If anyone tells you differently, you send them over to me for a chat…