potato carrot tomato soup in white bowl on wooden board

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! 

Course Dinner, Soup
Cuisine American
Keyword best vegan tomato soup, healthy soup recipes, vegan carrot soup, vegan potato soup recipe, vegan soup recipes
Prep Time 15 minutes
Cook Time 25 minutes
Servings 4 servings
Author Brandi Doming


  • 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


  1. 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.

  2. 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.

  3. Add the garlic and cook another 1-2 minutes, being careful not to burn. Add more water if needed.

  4. Add the paprika, coriander, salt and pepper and stir for about 15 seconds to soak up any liquid.

  5. 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.

  6. 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.

  7. 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