Do you feel bloated after having a restaurant tomato soup?
I felt the same and I had always loved the homemade Diet Tomato soup as I can easily control what goes in. This refreshing bowl of Dairy Free Tomato Soup promises to be healthy as each component is made from fresh ingredients.
This Vegan Tomato Soup is made with fresh tomatoes, beet and carrots. Flavored with bay leaf, garlic, this Healthy Tomato Soup Recipe gathers quickly and is a total No-fuss recipe.
I love creating recipes that are simple and easy. The first thought that comes about soup is that it would be a tough and a long process. This recipe would surely change that thought.
Rich in nutrition, creamy without any cream or oil, this cozy low carb dairy free tomato soup is made without any oil, although little oil would not hurt your weight-loss goals. The best thing about this soup is that it makes use of fresh tomatoes.
Have it with garlic bread or Mashed Potatoes Sandwich as a morning brunch or a light dinner.
If you love vegetarian soups, you may also like the popular soups from my blog- Tomato Rice Soup, Low Calorie Beetroot Soup, Tomato Potato Soup, Roasted Tomato Garlic Soup, Moong Dal Soup.
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Why Would You Love This Recipe?
- A Homemade Diet Tomato Soup as each component of it is made from scratch. The benefits of tomatoes can be found in this research article that shares the health impacts of tomatoes.
- Kids Friendly.
- Super Easy and Fresh Ingredients.
- Can be Made in advance.
- Low carb Soup. Can you believe one bowl has just 42 calories?
- Healthy and bold in savory and tangy flavor.
- The Best Vegan Tomato Soup Ever!
Ingredients
- Tomatoes- Fresh red and juicy tomatoes work best for this recipe. The star ingredient of this recipe, tomato is mildly sweet and tangy in flavor and adds natural color to this soup. If you are busy, you may use the canned tomatoes. However, the taste and flavor of the soup would change a lot.
- Beet- Red beets add vibrant color to this soup and a great source of sugar, iron and vitamin C. They add earthy flavor and this becomes easy way to feed kids.
- Carrot- The thick texture and sweetness in soup comes from carrot. They balance out the tangy flavor of tomatoes and bitter flavor of beets. You may add any other vegetable like turnip, radish, butternut squash/ pumpkin as well.
- Garlic-adds soft and buttery flavor. The soup is so aromatic with richness of garlic. This soup uses fresh garlic cloves. You may use garlic powder as well.
- Bay leaf- I love creating soups with bay leaf. This spice has incredible flavor and when infused in soup and cooked slowly, it brings the soup taste to another level. I have used dried leaf. You may use other spices like thyme, parsley as fresh or dried.
- Salt & Black Pepper- Any soup is incomplete without the addition of salt and black pepper. Add them as per your liking.
Variations
- Roasted Tomato Soup- This soup uses boiled raw tomato. For more flavor, you may roast oiled tomato and then make a fresh soup with that. Roasting a vegetable brings amazing flavor to the dish.
- Add another Protein- For making this soup protein-rich, you may add lentils or beans to it.
Storage Suggestions
Though I recommend consuming the soup as fresh as possible, if there are leftovers, store them in a container with lid for about 2 days in the refrigerator.
Reheat in oven or on stove top for about 5 min. We love having hot soups. If you don't like very hot temperature in the soup, boil it and let it sit for 5 min before serving.
Expert Tips
- While sieving, press harder and squeeze out the thick mesh of veggies at the bottom of the sieve. It helps making a thicker soup.
- The vegetables of the soup shall not be boiled too much or too less. The consistency to easily mash veggies with spatula or the back of the spoon would be best.
- The soup has no added oil. Though little bit of oil would definitely not affect your diet goals.
- Boiling of leftover preserved soup is highly recommended.
- For a thick soup, you need not add cornflour or Maida. You may add potato or carrots to naturally thicken the soup.
FAQs
Tomatoes are low carbohydrates food and having them in the form of soup is a great way to have a diet soup and lose weight.
The soups that are made from fresh ingredients and are not loaded with creams are best way to have a healthy diet and lose weight. Reduce the salt intake and have soup as a light brunch. The vegetables- tomato, carrot, mushroom, cauliflower, cabbage and peas are perfect to include in weight-loss soups.
This dairy free tomato soup is thickened by including carrots and beets as vegetables along with tomato. Carrots and potatoes have tendency to add thick texture to any soup. You may add them while boiling and you won't need milk or cream.
Benefits of Tomato Soup
Tomato soup offers several benefits as a nutrient-rich and low-calorie dish. It provides essential vitamins, minerals, and antioxidants like lycopene, which can support overall health, skin health, and the immune system. The high water content in tomato soup helps with hydration, and its potential to regulate blood pressure may promote heart health as suggested by this research article. With customization options and versatility, it can be a satisfying addition to a balanced diet.
How To Make Tomato Soup Without Oil
Step 1 Gather and Boil Veggies
Gather all the ingredients and wash the veggies under tap. Peel carrot, garlic and beet. Take a pressure cooker and add bay leaf and garlic. Roughly chop veggies and add them to the pressure cooker for boiling.
Add water to soak veggies 1 inch deep. Boil for 2 whistles on full and simmer for 2-3 min.
Step 2. Cool and Blend
Once it cools off completely, blend it with a hand blender. All veggies shall be mushy and easy to blend. you may blend the vegetables in a blender as well.
Make sure to cool off the boiled vegetables fully.
Sieve this blended mixture into a pan and if the mixture is very thick, add water. Mine was totally fine and didn't add any extra water.
Note: If you wish to add ghee/ oil, You may add it to the pan and then sieve the stock of soup.
Step 3 Spice it
Add salt and black pepper and boil it for 2 min. Adjust for the consistency you wish to have.
Step 4 Serve it
The Healthy Tomato soup is ready. Garnish with coriander leaves. Enjoy it with bread crumbs or rice.
Stories From Kitchen
Since childhood, I had always love Tomato soup. I believe that was also because we didn't have much choice. The second option was Dal soup. I had enjoyed the restaurant soups as well till I realized that they were less of appetizers and more of meals.
There was a point when going to restaurant was practically just to have tomato soups and I was at a stage comparing which restaurant offered the best.
Tomato Soup is close to my heart and my daughter enjoyed this soup and it was her meal as she was really a fussy eater. Adopted and modified the recipe from Dassana from Veg recipes of India and must say that it was a big hit.
When I began my healthy journey, I decided to make my own soups so that I could add what I want and simply skip what I find just not okay.
More Weight-loss Soup Recipes:
- Roasted Garlic Tomato Soup With Basil- Vegan Homemade
- Easy Beet Recipes- Vegetarian
- Mushroom Soup Without Cream
- Beetroot Tomato Soup
- Easy Thai Vegetable Soup with Coconut Milk
- 20+ Soup Recipes- Vegetarian
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If you make this recipe, share the image of it on our instagram account @veg.buffet or twitter account @vegbuffet
Healthy Tomato Soup Recipe { Vegan No-Oil Diet Soup}
Equipment
- Pressure Cooker
- Sieve
- Pan
Ingredients
- 4-5 medium tomatoes
- 1 large carrot
- ½ small beetroot
- 1 small bay leaf
- 1 teaspoon ghee optional
- 5 cloves garlic
- 2-3 cups water
- 1 teaspoon black pepper
- salt as per taste
Instructions
- Gather all the ingredients and wash the veggies under tap. Peel carrot, garlic and beet. Take a pressure cooker and add bay leaf and garlic.
- To the same cooker add roughly chopped veggies. Add water to soak them one inch deep. Boil for two whistle on full and 2 min on simmer.
- Once it cools off completely, remove bay leaf an then blend it with hand blender. All veggies shall be mushy and easy to blend.
- Sieve this blend mixture into a pan and if the mixture is very thick, add water. Mine was totally fine and didnt add any extra water. Add salt. Note: If you wish to add ghee/ oil, You may add it to pan and then sieve the stock of soup.
- Add black pepper and boil it for 2 min. Adjust for the consistency you wish to have.
- The healthy Tomato soup is ready. Garnish with coriander leaves. Enjoy it with bread crumbs or rice.
Video
Notes
- While sieving, press harder and squeeze out the thick mesh of veggies at the bottom of the sieve. It helps making a thicker soup.
- The vegetables of the soup shall not be boiled too much or too less. The consistency to easily mash veggies with spatula or the back of the spoon would be best.
- The soup has no added oil. Though little bit of oil would definitely not affect your diet goals.
- Boiling of leftover preserved soup is highly recommended.
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 42 |
| % Daily Value* | |
| Total Fat 0.3g | 0% |
| Saturated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 27mg | 1% |
| Total Carbohydrate 9.4g | 3% |
| Dietary Fiber 2.4g | 9% |
| Total Sugars 5.3g | |
| Protein 1.8g | |
| Vitamin D 0mcg | 0% |
| Calcium 32mg | 2% |
| Iron 1mg | 3% |
| Potassium 449mg | 10% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Anonymous says
Awesome explanation. Must try this recipe soon as winters are coming soon. Thank you.
Vijaya says
My evergreen soup! Made this with your recipe and it really was so thick and tasty! Thanks!
Deepti says
Glad to know this Vijaya. Tanks for sharing! Keep visiting for more healthy veg recipes.
Sravalli says
Wonderful Soup. My husband is always trying new recipes on weekends and made this soup following your recipe and we all loved it. I was happy that I don't need any cornflour to thicken the soup. Thanks so much!
Deepti says
Hey Sravalli, I am so happy to know this! Thanks for sharing your experience. Keep visiting my blog for more healthy and interesting recipes!