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Plant-Based Tomato Soup Recipe [No Oil]

Tomato soup is one of those classic comfort foods that always elicits warm childhood memories for me. But as when I transitioned to a plant-based diet, I realized this comforting dish wasn't all that great for you. Usually (albeit surprisingly) packed with dairy, sugar, and a ton of sodium. So what's a soup lover to do? Make a creamy plant-based tomato soup, instead. This recipes uses no oil, no milk, and is only 8 ingredients, many of which you probably already have in your pantry.

Cuisine: American

Category: Soup

Suitable for: Plant-Based, Vegan, Vegetarian

Prep Time: 5 minutes

Cook Time: 20 minutes

Yields: 4

Cooking Method: Stovetop

Ingredients:

1 can organic no-salt added crushed tomatoes

1 can organic lite coconut milk

1 onion, chopped

2 cloves garlic, minced

1/2 tsp dried basil

1/2 tsp red pepper flakes

1/2 tsp chili powder

1 cup of baby spinach

Instructions:

1. Saute garlic and onion with a little bit of water for 10 minutes, until onions are browned and soft.

2. Add spices and cook for another minute.

3. Add tomatoes and bring to a boil then simmer for 5 minutes.

4. Add coconut milk and simmer for 5 more minutes then toss in spinach and stir until it's wilted (about 1 minute).

TIP: if you want to make this recipe in half the time, omit onions. 

Want more healthy cooking tips?

Join our private Facebook group for plant-based beginners to get tips, tricks, recipes, shopping lists, live videos, and support daily. 

 

By Ali Donahue

What you should do now

  1. We have been where you are and we’ve helped thousands of people (just like you) transition to eating a plant based diet. If you are looking for a guide that can help you with some of the big questions, and dramatically reduce your stress, this FREE Ultimate Little Guide to Plant-Based Eating is a great place to start.
  2. If you’d like to learn about plant-based living go to our Heartbeet Journal where you can read hundreds of “How To” articles. If you’d like to learn about plant-based cooking go to our Recipes Section for easy step by step favorites.
  3. If you’d like to work for us—or see why our team members love working for us—then contact us at heartbeetgang@mamasezz.com and tell us about yourself.
  4. If you enjoyed this article, then so will your friends, so why not share it on LinkedIn, Twitter, Facebook and Email




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