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!
2cups (480g)fire-roasted tomato puree (see directions)
1 1/2cups (240g)diced red onion
5large clovesgarlic, minced
1 1/4teaspoonground coriander
1/4teaspoonground black pepper
720ggold potatoes, cut into bite size chunks (equals about 5 cups)
4longcarrots, sliced 1/4 inch pieces (212g)
1 to 1 1/2tablespoonschili pepper sauce (see NOTES)
3largehandfuls 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)