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
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!
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
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.
Recipe 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, 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)
HI Brandi!
This looks wonderful! I love making soups, so easy and delicious. I think I’ve mentioned but have bought several of your books for friends and, of course, for me. Everything is purrfecto!
Thanks for being cruelty free and oil free. I love to cook! Food is medicine. 🙂
Happy cooking/eating,
~Lea
Thank you so very much Lea! That’s so kind of you, I appreciate it so much! I agree that food is medicine!
I was in Houston this weekend and was hoping for warmer weather. (I really hate winter!) But, it wasn’t as cold as Oklahoma. 🙂 This looks really good. I’ll have to give it a try! We had a week of Vegan 8 dinners last week. And not one was a let down. Thank you for all your hard work!
Well, it’s warm again, haha! Crazy Houston weather. Thank you so much Shree, I hope you love the soup! That is so wonderful to hear!
nourishing and warming for this winter thank you.
i discovered this book with thirty vegan recipes for fall and winter amzn.to/2pj1BY4
I’m so glad you enjoyed it Sandra, thank you!
Made this last night_so delicious! Love the rich tomato base. Next time I may try adding mushrooms. Thanks, Brandi!
Yay, so thrilled you loved this Kat, thank you for making it! Mushrooms sound great!
We have yet to try a soup recipe of yours that we didn’t love and make again, so I’m really excited to try this!! These photos are beautiful, Brandi! So vibrant and colorful and the soup looks incredibly delicious!! I love all of these ingredients…especially potatoes…they just amp up the comfort level and heartiness of meals. This time of year is my favorite because it means more soup and cozy food. I have to laugh at how different our weather is! If I could send cooler temps your way, I would! xo
Thank you so much my friend!! It’s great for super simple soup days! I agree about the potatoes, best food on the planet, haha! I still have your pancakes on my to-do list, can’t wait! Probably this weekend! Thanks my friend!
I made this last night and Josh and I LOVED it!!! Since I knew Willow wasn’t going to eat it (she’s funny with soup), I followed this recipe exactly and didn’t skimp on the chili pepper sauce…the flavor was so bold and we loved the spice level. And the fire roasted tomatoes were a perfect addition. This soup comes together so fast and really provides such a wonderful comfort! My body has been craving way more protein than usual, so I added a good drizzle of runny tahini to my bowl (surprise, surprise) and it worked really well. I’m about to warm some leftovers up for breakfast!! Excellent recipe, my friend! Definitely making it again!
This recipe is just lovely! So easy to make and such a hearty and delicious dish!
I made it for my man who has the flu – it turned out to be both, medicine and comfort food 🙂 I love the fact that I can now counter on all those “chicken soup” comments.
If you want to get back on track, this is the perfect cruelty free alternative!
So happy it was such a hit Mina, thank you so much for making it!!
I made in the crockpot because it was a busy day. Super good! I did smoked paprika too. Added green beans
Wonderful Sherri! Smoked paprika would be yummy in place of the regular paprika for sure!
Made this for dinner tonight. It was delicious! I added
I added some parsnips to it as well. So good!
So very happy to hear that Nancy, yay!
Brandi! 10 stars! We are down here in Seguin, TX and it was chilly on Wednesday, ; ) a PERFECT day to make your perfect soup! We LOVED it! Such a unique flavor, not like potato soup, not like tomato soup, its own bright, spicy flavor! We love using coriander! Thank you for sharing this super delicious, super easy recipe! It will be my go-to soup for friends in need!!! Mary
Oh thank you so much Mary for the lovely review!! I’m so happy you loved it and you described it so perfectly!!
This soup is AMAZING! Love the fire roasted tomato base. I never thought of doing that.
Yay Amanda, so glad it was such a hit!! And thank you!
I can’t find fire roasted tomatoe puree 🙁 What can I use instead please?
You can just use a tomato sauce/puree then. It will be a little bit more flat tasting, so you may want to up the chili sauce or increase the paprika or add a touch of smoked paprika, to taste!
Can’t wait to make this. I’ve never been able to find fire roasted tomatoes in the UK. Please can you suggest a way of recreating that flavour? Would liquid smoke or smoked paprika do it? Xx.
Hi! You can just use a tomato sauce/puree then. It will be a little bit more flat tasting, so you may want to up the chili sauce or increase the paprika or add a touch of smoked paprika, to taste!
Brandi,
Just had a rainy and cold October day here in Richmond, Virginia that was perfect for this soup! Just made it today. Loved it! By the way, this is my first recipe that I made from vegan8. It will not be the last one that is for sure. I will be making a bunch of your soups over the next few months. I did not have chili pepper sauce so I substituted sriracha. It worked well. Next time, I will use smoked paprika instead of regular paprika to up the flavor even more.
Yay! Glad you loved it so much! Thank you so much for making it Clark!
Love your soup recipes! Thia one is perfect for cold autumn days! I made it today and it turned out better than I expected! Thank you for the share!
Thank you so much Joshua! So glad you loved it!
Just made this, and it’s really, really good! I didn’t have any of the roasted tomatoes, so I roasted some Roma’s in the oven. I have loved all of your recipes so far. Thank you!
Wonderful! Great idea!
Oh Brandi, THANK YOU for this new soup recipe! It’s different and delectable, simple but sophisticated, and earthy yet elegant! Only you would come up with this spice combo and create such a hit! ( you can’t see me right now but I’m bowing to your genius 😄) Many thanks for sharing this gem!
The sweetest review ever Colleen, thank you!! What a lovely description!! So happy you enjoyed it!
Thanks Brandi. This soup is delicious!
SO happy you enjoyed it Sue, thank you!
I made this and WOW, it’s so good! I only had smoked paprika on hand so I used it and it turned out just fine. I’ll be making this for years to come!
Thank you Lorraine! I love smoked paprika so much and imagine how yummy it would be if you want a smokier flavor, sounds delicious! Many have tried it with smoked paprika and I definitely will next time!
This is such a simple recipe and yet so full of flavor. I used garlic chili sauce because that’s what I had and it was a nice chance I took. I also added a little cauliflower and corn I needed to use. I think this a wonderful soup base where you can do lots of personalizations. Thanks for another great soup. I cant wait for more.
Brandi, you are simply the best!!! This soup is the best thing I’ve eaten all year. The spice and sweet mix here is what my vegan dreams are made of. I’ve been feeling yucky all day and am convinced this soup is just what the doctor ordered. Thank you for providing so many delicious recipes! You’re my go to vegan blog ❤️
Wow, Danielle! You made my day! Thank you so much for such sweet feedback, I’m so happy this soup you loved so much and it made you feel better!
Just made this soup. Delicious!
Wonderful!
I made this soup tonight. My husband and I both loved it! We recently decided to try some vegan recipes. This was a keeper!
So very happy to hear that Rosanne, thank you so much for trying it out!
So creative to blend fire roasted tomatoes as the base of this soup. I can’t believe the flavor of the broth with no added vegetable/chicken stock! I’ve never made a soup base this way and I’m pleasantly surprised and impressed. I really enjoyed this soup.
This is the soup of your dreams!!! Absolutely delicious! I can’t wait to have leftovers tomorrow. I cut down on the chili paste, using just two smallish teaspoons, and it still has a wonderful kick! And my kids loved it, too!!
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!
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!!
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!
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 🙂