Creamy Vegan Tomato Soup


I would describe my youngest son as a selective eater. However, one food that he does seem to enjoy is tomato soup and this has become a way I can encourage him to consume vegetables. A few months ago I decided to see if he would still like it if I added a can of blended white beans. I thought it would be a way to add more nutrition to a food he likes. Well, when I added the beans he told me the soup was great. I then told him the beans were in there and he still liked it. I said, “Sometim we like foods in different ways and this must be a way you like beans.”

I have been experimenting with offering more pulses to my family’s diet. Pulses are the edible seed that grow in a pod (beans, lentils, chickpeas, and split peas). These are all plant based proteins. Consuming more plant based proteins helps one get more fiber in their diet. Pulses are also a sustainable source of protein. In addition to pulses having increased fiber and being sustainable there is also research to show that consuming more plant based proteins, like pulses, can lower risk of diseases such as diabetes, heart disease, and cancer.

Therefore, I wanted to share my recipe for Creamy Vegan Tomato Soup with you. Possibly this is a way for you to add pulses to your diet or encourage your kids to eat more pulses.

Prep time: 45 minutes

Servings: 6 servings

Vegan Creamy Tomato Soup

1 tablespoon of olive oil

½ of large onion, chopped

1 large carrot diced

1 teaspoon of minced garlic

1 can (28 ounces of crushed tomatoes)

28 ounces of vegetable broth

½ teaspoon salt

½ teaspoon pepper

1 tablespoon dried basil

1 teaspoon Italian Seasoning

1 can of white beans (cannellini, navy, or great northern), drained

¼- ½ cup roasted red peppers, drained

Heat oil in a 4-6 quart stock pot. When heated add the onion and carrot. After onion and carrots are soft add the garlic and cook for 1 minute. Then add the tomatoes, broth, and spices. Bring to a boil and then simmer for 15 minutes. When done simmering add the roasted red pepper and the beans. Then blend entire mixture in batches in a blender until smooth. 2018

Amy ReedComment