Skip to Content

Healthy tomato soup recipe

Healthy tomato soup recipe

Healthy tomato soup

This healthy tomato soup recipe is a super satisfying meal that is enough to fill you up as a main meal, as a starter or as a great snack to warm you up and keep you going on a cold road trip.

It is really easy to make, and all you need is to choose whether you want a spicy tomato soup, a vegan tomato soup or something in between.

vegan tomato soup recipe

This basic recipe uses roasted red peppers than normally come in a jar, which add a super exciting taste to the soup.

Using Italian tinned tomatoes also adds to the experience, although if you cannot find Italian canned tomatoes you can probably use whatever else you can get.

You could of course also use fresh tomatoes to make this soup even fresher, but it would be a bit more work as you would first have to remove the skins from the tomatoes. Still, don’t let me stop you!

The use of rice in the recipe provides a creamy texture to the soup,  so that you can actually make a creamy vegan tomato soup without actually using cream, milk or flour.

Basic vegan creamy tomato soup recipe

The basic recipe below gives you a vegan cream of tomato soup that will really feed your taste buds.

The basic recipe is of course also a vegetarian tomato soup recipe as it is a dairy free tomato soup.

This tomato soup recipe is also quite a thick tomato soup. You can always thin it down by using more water if you prefer.

vegetarian tomato soup recipe

Spicy tomato soup recipe

You can add the half a jalapeno in the basic recipe to create a super spicy vegan tomato soup that remains healthy and invigorating. The choice is yours but it will definitely wake you up!

vegan tomato soup

Optional yoghurt chaser

If you add the blended spicy yoghurt option you can create a double spice (if you add the jalapeno in the soup as well), or a half cooling half spicing effect which really adds a different dimension to this tomato soup.

But it is no longer a vegan soup, obviously. If you are not worried about that then try eating it with some delicious Irish Wheaten bread smeared with a large dollop of salted Irish Butter. Heaven!

buttered soda bread

healthy tomato soup recipe

Healthy tomato soup recipe

Whatever you decide to do I hope you enjoy this easy chunky tomato soup recipe. Let me know what you think in the comments section below!

How to make a delicious homemade tomato soup

thick tomato soup recipe

Healthy Tomato Soup Recipe

Yield: 4
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

This delicious and healthy tomato soup recipe is great for warming the cockles on a cold winter's evening. Take it in a flask on a road trip to keep the driver awake!


For basic creamy Vegan tomato soup

  • 4 spring onions, chopped
  • 1 tbsp olive oil
  • 3 large garlic cloves, crushed
  • 340g roasted red peppers (in a jar)
  • 2 x 400 g tins chopped Italian tomatoes
  • 100g basmati rice
  • Bunch of fresh coriander

Optional for a SPICY tomato soup

  • ½ red jalapeno pepper, sliced

Optional non-vegan add-ons

  • 200ml fat-free Greek yoghurt
  • ½ red jalapeno pepper
  • 2 tbsp lemon juice
  • Some fresh coriander leaves


    1. Slice the spring onions and add them to a suitably sized saucepan with the olive oil and some coriander stalks.
    2. Add the crushed garlic and cook for a few minutes.
    3. Then add the drained roasted peppers, the canned tomatoes and the rice. Add 750ml of hot water and season to taste with some salt and pepper. If you wish to make a spicy tomato soup then add the ½ sliced red jalapeno.
    4. Then simmer with a lid on for about 25-30 minutes.
    5. Using a hand blender, blend into a soup. If it is too thick for your liking then add some more water to dilute.

    Non-vegan option

    1. If you wish to spice it up a bit more or make a non-vegan option, then blend the yoghurt, ½ jalapeno, some coriander and the lemon juice into a tasty, runny sauce. Use this to drip into your soup.


Serve up with some chopped coriander, sliced jalapeno or spring onions or all three as garnish.

This soup is a quickly made snack that is great as a starter or even an evening meal with some nice garlic bread.

It has the option of being super spicy or just super healthy. It can be vegetarian, vegan, spicy or just tomato soup. The options are there to choose what you want.

Good to take as a warm meal in a flask if you are travelling.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 186Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 3mgSodium: 54mgCarbohydrates: 27gFiber: 4gSugar: 13gProtein: 6g

This nutrition information was automatically calculated by Nutritionix, but may not be 100% accurate.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

Cream of Mushroom Soup
Healthy Cauliflower Soup
Cauliflower and Broccoli Soup
Vegetarian French Onion Soup
Irish Seafood Chowder
Irish Wheaten Bread
Vegan Asparagus Soup

Sharing is caring!

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Skip to Recipe