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Tomato Basil Soup Feature

15-Minute Tomato and Basil Soup

The Pesky Vegan
This tomato and basil soup uses a simple recipe for a healthy dish that's tasty, vegan, gluten-free, low-fat, and ready in 15 minutes.
5 from 1 vote
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Soup
Cuisine Gluten-free, Vegan
Servings 4
Calories 114 kcal

Ingredients
 

  • 1 tablespoon olive oil
  • 2 medium onions, chopped
  • 4 cloves garlic
  • 2.5 lb (1.2 kg) fresh tomatoes
  • Small handful fresh basil (approx. ½ oz / 15 g)
  • 1 cup (250 ml) vegan stock
  • 1 teaspoon salt (plus more to taste)
  • 1 teaspoon pepper (plus more to taste)

Instructions
 

  • Heat the oil in a large saucepan on medium heat. Add the chopped onion and cook for 5-6 minutes, stirring regularly, until starting to soften. Season well with salt and pepper (approx. 1 teaspoon of each to start with).
  • Once the onion has started to soften, add the chopped garlic and cook for another minute or two.
  • Next, add the chopped tomatoes and turn up the heat. Cook on a high heat for a few minutes until the liquid from the tomatoes starts to bubble. Add the stock and continue to simmer for another few minutes, reducing the heat again if necessary.
  • After a few minutes, chop most of the basil (leaves and stems) and add this to the pan. Stir well and turn off the heat.
  • Blitz until smooth using a hand blender. You could also transfer to a larger, more powerful blender, in which case it's best to allow the soup to cool slightly and work in batches.
  • Adjust the seasoning and serve with chopped fresh basil and sides such as fresh bread. Additional topping ideas include homemade cashew cream, vegan parmesan, and vegan pesto.
    📸 Recipe steps >
    📖 Table of contents >

Notes

Speed: For the quickest results, chop the onion first and start frying this while preparing the other ingredients. If you're not in a rush, by all means allow the tomatoes to cook down more before adding the stock (or you could even roast the tomatoes first).
Tomato variety: You'll get the best flavour from good-quality tomatoes that are fully ripe. Plum tomatoes such as Roma or San Marzano would be good options.
Tinned tomatoes: Fresh tomatoes are great, but you could easily substitute a similar amount of good-quality tinned tomatoes.
Nutritional yeast: A few tablespoons of nutritional yeast will help give the soup a cheesy note.
Sharpness: If you want some tang, add a little vegan balsamic vinegar or a squeeze of lemon juice.
Salt and pepper: These really bring out the flavour of the tomatoes, so start with 1 teaspoon of each but add more to taste if necessary.
Gluten-free: This soup will be 100% gluten-free provided you use a stock that is certified or labelled as such (or just use water and a little extra seasoning).
Storage: Store the soup in the fridge for up to four days or freezer for up to six months.
* The nutrition info below is for one serving, based on a total of four servings.

Nutrition

Calories: 114kcalCarbohydrates: 18gProtein: 4gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 599mgPotassium: 782mgFiber: 5gSugar: 10gVitamin A: 2563IUVitamin C: 45mgCalcium: 56mgIron: 1mg
Nutrition Facts
15-Minute Tomato and Basil Soup
Amount Per Serving
Calories 114 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 599mg26%
Potassium 782mg22%
Carbohydrates 18g6%
Fiber 5g21%
Sugar 10g11%
Protein 4g8%
Vitamin A 2563IU51%
Vitamin C 45mg55%
Calcium 56mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword healthy vegan soup, low-fat lunch, tomato soup
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