This Healthy Potato Carrot Tomato Soup is vegan and just the soup you need when you are craving a healthy, hearty and plant-based soup full of whole food ingredients and using what you already have on hand. It is full of veggies, naturally gluten-free, oil-free and low-fat!
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HEALTHY POTATO CARROT TOMATO SOUP
I have been waiting for that first whisper of cooler weather so I could break out the soup recipes! I think many of you all know that I love to create soup recipes as much as desserts. I have so many potato soup recipes on the blog, as well as lentil soups and bean soups. My family craves this Easy Vegan Ramen Noodle Soup constantly and one of my personal favorites is this Vegan Cauliflower Curry Soup. I find that my comfort and creativity is best enjoyed through creating soups and desserts. I believe it’s because it is what I enjoy eating the most.
This Healthy Potato Carrot Tomato Soup is the result of craving something warm, satisfying, comforting and EASY, using stuff I had on hand. Easy, simple and no fuss. While I love to take known classic recipes and completely recreate them with my own twist, what I really enjoy is just being creative in the kitchen creating my own recipes on the fly. Basically, with no inspiration other than my hungry tummy and stuff sitting in my fridge.
This vegan potato soup features my all-time favorite ingredient, potatoes. I, honestly, eat potatoes every single day of my life. No other food satisfies my tummy and that happy feeling like potatoes do. It is mostly sweet potatoes that I eat since they are so healthy, but I do love gold and russets as well. I love that this soup is incredibly healthy, naturally gluten-free and also oil-free. It is also practically fat-free, nut-free and low sodium.
INGREDIENTS NEEDED FOR THIS POTATO CARROT TOMATO SOUP
You will need only 8 ingredients (+salt/pepper/water and optional greens) FULL recipe details below:
- red onion
- garlic
- gold potatoes
- carrots
- regular paprika
- ground coriander
- fire-roasted tomatoes
- chili pepper sauce
This vegan potato soup gets its flavor from the fire-roasted tomatoes, chili pepper sauce and paprika and coriander. Since there are so few ingredients, each one is necessary for optimum flavor. The chili pepper sauce adds a touch of vinegar/acidity, as well as heat and depth of flavor, so you don’t really want to omit it. I buy mine at Trader Joe’s. If you don’t want to use this, I would suggest sriracha and if needed, a touch of red wine vinegar, about a teaspoon.
HOW TO MAKE A HEALTHY POTATO SOUP
First, saute the onion and garlic. (Full instructions and details on recipe card at the bottom.)
Add the spices and cook, stirring constantly for about 15 seconds until fragrant and absorbs any residual moisture.
Add the potatoes, carrots and water. Bring to a boil, lower the heat and cover and cook for 8 minutes.
Add the tomato sauce and chili pepper sauce and cook over medium heat until the veggies are tender and the soup has thickened a lot more.
Let the soup sit about 10 minutes to thicken some before eating. Taste and add any more hot chili pepper sauce or salt. How stunning is this vegan potato soup??
MORE VEGAN SOUP RECIPES TO TRY:
- Smoky Sweet Potato Black-Eyed Pea Soup
- Hearty Italian White Bean Basil Soup
- Lazy Red Lentil Curry Soup
- Hearty Veggie Potato Stew
- Low-fat Broccoli Potato Soup
- Easy Vegan Creamy Curry Rice Soup
- Sweet Potato White Bean Curry Soup
- Hearty Vegan Buckwheat Chili
- Lazy Day Vegan Tomato Bisque
If you make this recipe, be sure to leave feedback below and share your pic on Instagram or Facebook and tag me @thevegan8 #thevegan8!
Healthy Potato Carrot Tomato Soup
Ingredients
- 2 cups (480g) fire-roasted tomato puree (see directions)
- 4 cups water
- 1 1/2 cups (240g) diced red onion
- 5 large cloves garlic, minced
- 1 tablespoon regular paprika
- 1 1/4 teaspoon ground coriander
- 1/2 teaspoon fine salt
- 1/4 teaspoon ground black pepper
- 720g gold potatoes, cut into bite size chunks (equals about 5 cups)
- 4 long carrots, sliced 1/4 inch pieces (212g)
- 1 to 1 1/2 tablespoons chili pepper sauce (see NOTES)
- 3 large handfuls spinach (optional), or any greens you like
- I use this scale.
Instructions
- Now, this soup is delicious made right away, but the flavor (just like with any soup) tastes even more amazing the next day. One of the key flavors to this soup is the fire-roasted tomatoes, so you do not want to skip this. You will simply puree a large can of fire-roasted tomatoes in a blender into a smooth consistency. Measure out 2 cups and set aside. You can use the remainder for the sauce for these Vegan Stuffed Ricotta Shells or any recipe calling for tomato sauce.
- To a large pot, add ONLY 1/2 cup of the water and the red onion over medium heat. Cook for about 5 minutes, stirring occasionally until tender.
- Add the garlic and cook another 1-2 minutes, being careful not to burn. Add more water if needed.
- Add the paprika, coriander, salt and pepper and stir for about 15 seconds to soak up any liquid.
- Add the remaining 3 1/2 cups water, potatoes and carrots and bring to a rolling boil. Once boiling, cover and lower the heat to low. Simmer for 8 minutes.
- Add the tomato puree and the chili pepper sauce. Raise the heat back to medium and cook for another 8 minutes or until the veggies are tender to desired preference and the soup should have thickened a lot more by now. If using, add the spinach now. Heat through for a couple of minutes.
- Now, let the soup sit about 10 minutes to thicken up just a bit more. Taste and if desired, add more salt or red pepper flakes for additional heat. Additionally, you can add more of the chili pepper sauce also.
Notes
- The chili pepper sauce adds a bit of heat and some depth of flavor, as it contains chili peppers and vinegar. For just added flavor, use only 1 tablespoon. For a more noticeable kick of heat, use the full 1 1/2 tablespoons. I used the full amount and it was perfect to me. You definitely don't want to skip it. I buy it from Trader Joe's. If you cannot get access to this, you can use sriracha instead. Although, I find sriracha slightly more spicy, maybe only 1 tablespoon may be needed.
This is scrumptious! Thank you, Brandi! Love it!!
This was really good! I found the cook times to take a little bit longer than suggested in order for veggies to become tender and broth to boil. But it was flavorful, harty, and helped to warm me up. Question – am I able to freeze leftovers in plastic containers?
Yes, definitely!!
Just made this tonight for our first chilly night of fall & it is so good & so easy! Followed the recipe exact, used sriracha in place of the chili paste & added some frozen peas as my something green. Will definitely make this again! Thank you for the recipe 🙂
Yayyy Danelle! I’m really happy you loved it!
Absolutely the best and most hearty vegetable soup I’ve ever had! I will be making this recipe often!
This thrills me to hear Sandi, thank you!!
Just made this soup!!! And yes it’s amazing!
So happy you loved it!!
Hey,
I used your recipe as a base. I didn’t have everything on hand, but I did it as closely as possible. It was very good! Ty!
So happy to hear that Tish!!
Made this exactly following the recipe! So amazingly good! Perfect amount of heat. I like a little but now for it to overpower the dish. Thank you!
I haven’t made it yet – I just went to buy the spicy chili pepper sauce from Trader Joe’s and found out it was discontinued!- so I will try Pepper Plant sauce instead. I already know it will be a winner of a recipe though, since your soups (especially the Hearty Italian White Bean Basil Soup) are a favorite and every recipe I’ve tried lately (including the GF lemon cookies and the GF orange & dark chocolate cookies) are amazing. Thank you so much for sharing your simple, healthy and delicious recipes!
That means a lot, Laura, thank you!!
This recipe is amazing! I did make a few changes as follows…. Used Smoked Paprika, added corn, turnip greens, French green beans, butternut squash, celery, and franks red hot since its what I had on hand.
Delicious beyond thoughts. We absolutely loved this soup.
I would rate this as a 10!
Yay! I love that review! Thank you Ginny!
Soooooo good. Simply delicious and so easy to make
This is the perfect cozy meal in the winter and satisfying and filling.
I will be making this often and sharing!
Thank you so much for the wonderful feedback!
Soooooo good. Simply delicious and so easy to make
This is the perfect cozy meal in the winter and satisfying and filling.
I will be making this often and sharing!
Made this soup tonight and we loved it! So glad I tasted the chili pepper sauce before adding though. We are not spicy people so I only did 1/2 tablespoon and it was perfect!
That is so wonderful to hear Elisabeth, thank you so much for making it!
Made this last night, and it was the perfect hearty, comforting soup to celebrate the Winter Solstice. Might replace some of the potatoes with some white beans next time, and maybe add some peas? But it was really perfect as is.
This soup was excellent! I came across your site googling for vegan recipes and found this tasty soup. I used vegetable broth instead of water and sambal oelek, which is a chili paste, not sauce, because it is what I had. I love that the spinach adds a nice texture to the soup. I might try kale or arugula next time for a little crunch. Loved it!
I have tried 3 or 4 recipes I’ve found on Brandi’s instagram page. Each one has been easy to follow, cheap, few ingredients, and all ingredients are easily accessible to create the best comfort food! My boyfriend is vegan and my traditional italian, sausage-loving self is very new to this transition, but I have found that any of Brandi’s recipes are the perfect way to adjust! Her soups have fueled my comfort food cravings and I’m headed to the store tomorrow to try out her baked ziti! Thevegan8 is my go to page when I am in the mood for rich, tasty, fulfilling vegan meals! Lastly, being in this transition I’ve found Brandi’s recipes are way more easier to make and insanely enjoyable than choosing to pick up processed, gunky, or fast foods!
Dear Brandi
One of your easy recipies in a TV Show was the final kick for us to stop talking and really start living vegan. 🙂
Since we live in Germny I love that your recepies use grams which makes it so easy for me. But now I have a question since we can’t get that here. How can I make the fire-roasted tomatoe puree and the chilli pepper sauce myself?
Thanks so much for your amazing recepies!!!
Big fan from the other side of the ocean,
Nic
Hi! That is great to hear! What tv show are you referring to?? Just use regular tomato puree and add some smoked paprika. See the Notes section on the recipe card for the sub for chili pepper sauce!
Thanks for the advise. I will try it for sure.
And it was “Eating you alive”.
Love your recipes! This soup looks delicious! Can you show me a picture of the pepper sauce? I’m not familiar with it and we don’t have a Trader Joe’s anywhere near Pensacola. 🙁
Thank you Laurie! It’s actually a Trader Joe’s brand, so if you don’t have one, follow the sub suggestion listed on the recipe card under Notes.
One of the spiciest , tasty soups I’ve made. It’s delicious.
Is it possible to use russet potatoes rather than yellow potatoes? Thank you!!
Yes, you can, just keep in mind that russets are a much more starchy type of potato, therefore they break down much easier in soups and don’t hold their shape as well, which is why I only use red or gold/yellow potatoes in soups/stews. So, just keep an eye on them so they don’t overcook or you’ll end up with mashed potato soup, haha!
LOVED this soup! I used vegetable broth instead of water for the base to add more flavor. I also added some broccoli florets bc I love me some broccoli (and more color!). Thanks for the great recipe 🙂
Hi Liz, so glad you love it! I actually use water since the spices and roasted tomatoes are the soup “base” so it doesn’t need broth, but I’m sure it didn’t hurt either! I’ve actually gotten to be using water for many recipes now to save on additional salt and make up for it with other flavors 🙂
Just finished making this. Yum!
I am making it ahead for dinner later this week. Can this be frozen with the spinach in it, or should I wait until it has thawed and then add the spinach?
Can’t wait to eat an entire bowlful and not just a taste .
I have never tried freezing this, we go through it so quick, haha! But I would think it would be fine either way!
Brandi your genius has not deserted you! You have saved life repeatedly in the last week! I’ve really been dealing with the February blahs here, waiting for the sun to come back. Every time I’ve thought I couldn’t make it any longer without some plant-based yumminess to perk me up, but haven’t had the motivation for labor intensive cooking, I have looked on the Vegan 8 and found a soup recipe that drove those winter blahs right out of sight. This one was just EXACTLY what I needed – flavorful and fresh-tasting and perfect for a February day. I didn’t have regular paprika, so I used smoked, and it was fabulous. Thanks for saving me from a gray winter day!
Awww thank you so much Heather! I’m beyond happy to hear how much you loved this soup, thank you!!
I cannot wait to try this!!! Bulk soup cooking is my go to for filling my freezer.
Am I missing the recipe for the chili pepper sauce?
Hi! Please see the NOTES as indicated on the ingredient list, it tells you there!