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
- gold potatoes
- 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
Healthy Potato Carrot Tomato Soup
Healthy Potato Carrot Tomato Soup is 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!
- 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
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.
- 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, 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, although I'm sure other stores carry it. If you cannot find this, you can use sriracha instead. Although, I find sriracha slightly more spicy, maybe only 1 tablespoon may be needed.
- Nutrition per serving: 220 calories, .3g fat, 50.7g carbs, 10g fiber, 13.1g sugar, 4g protein, 551mg sodium (I used no salt tomatoes, so this nutrition calculator is likely wrong on the sodium portion since it probably accounts for salted tinned tomatoes)