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Plant-Based Tomato Soup Recipe [No Oil]

November 30, 2017 1 Comment

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?

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By Ali Donahue




1 Response

edith
edith

December 05, 2017

Even lite coconut milk isn’t a good idea for Esselstyn cardiac but I can sub oat milk for it. Love your recipes!

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