Creamy Plant Based Tomato Soup

Homemade Tomato Soup

We are busy people, you and I. We need simple, go-to dishes for the days when time is limited. Tomato soup is so, so simple, warm, satisfying, and a good source of vitamin C. I prepare a large pan filled to the brim because I could eat this every day. I top it off with the Fresh and Zesty Relish. We Need our greens! And, to add heartiness, I toast Food For Life Sprouted Grain and Seed bread, cut into crouton sized pieces and drop into the tomato soup. The grains and seeds in the bread are a surprising complementary flavor.

Browned roux adds a distinct flavor to tomato soup, so this is one of the few times I include a small amount of olive oil. Olive oil has its benefits if used judiciously. It is high in omega 3 and 6, as well as vitamin E and K. It is a fat, therefore, high in calories. About 120 calories per tablespoon. Use extra virgin, first cold press olive oil. It should have a distinctly fresh, green, olive aroma. Some brands dilute their olive oil with other oils. Oils that are highly processed and lack the nutritional value of pure olive oil.


Creamy Plant Based Tomato Soup

An updated plant based version of our favorite creamy tomatoe soup.
Prep Time: 5 minutes
Cook Time: 15 minutes
Course: Main Course, Soup
Cuisine: Vegan, Vegetarian, WFPB, Whole Food Plant Based
Keyword: Quick, Soup, Tomatoes
Servings: 6
Calories: 112kcal


  • 42 oz Tomatoes Canned or precooked, low sodium, diced
  • 15 oz Tomato Sauce low sodium
  • 2 tbsp Flour All Purpose or whole grain
  • 1 tbsp Olive Oil Extra Virgin
  • 2 tsp Baking Soda
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/4 tsp Red Pepper Ground, adds heat, optional
  • 1 Cup Plant Milk Plain, I used Soy or Cashew


  • Add olive oil and flour to a large saute pan or skillet. Cook on medium heat, stirring constantly until the flour is lightly browned. This is your roux.
  • Add the baking soda and stir to incorporate.
  • Add the remaining ingredients. They will foam due to the baking soda, so use caution. Stir to incorporate the roux completely.
  • If you wish, blend in a blender to break up the diced tomato. Return to the pan to heat to a simmer.
  • Simmer 5-10 minutes on medium-low heat. Stir in plant milk and heat through on low heat.


*Nutrition Values are estimates.


Serving: 8oz | Calories: 112kcal | Carbohydrates: 17g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 688mg | Potassium: 581mg | Fiber: 4g | Sugar: 9g | Vitamin A: 458IU | Vitamin C: 18mg | Calcium: 67mg | Iron: 3mg
Tried this recipe?Let us know how it was!

Ladle into soup bowls, adding the Food For Life “croutons” and top with Fresh and Zesty Relish.

Enjoy! Stay warm!


Questions and comments are always welcome~