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Healthy Tomato Soup Recipe

A healthy twist on a classic soup! This homemade and healthy tomato soup recipe is dairy-free and loaded with hidden veggies! It's simple to whip up and hearty enough to be a meal or paired with your favorite sandwich.

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 5 servings
Calories: 161 kcal
Course: Lunch , Dinner
Cuisine: American

Ingredients

  • 1 can chickpeas 19oz, can use pre-roasted chickpeas too
  • 1 can tomatoes 28 fluid ounces (whole or diced), or 3.5 cups chopped fresh tomatoes
  • ½ yellow pepper chopped
  • 5 stalks celery diced
  • 5 carrots 1 cup chopped
  • ½ sweet onion diced
  • 4 cloves garlic chopped
  • 2 tablespoons avocado oil
  • 3 bay leaves
  • 1 tablespoon basil
  • salt and pepper to taste
  • 3 cups broth chicken or veggie
  • For the tortillas
  • 2 wraps
  • 1 tablespoon avocado oil
  • ¼ teaspoon sea salt or to taste

Instructions

    Cup of Yum
  1. Preheat the oven to 350 degrees.
  2. In a large pot heat the avocado oil over medium to high.
  3. Add in the onions and garlic and sauté until onions are soft.
  4. Add in the carrots, pepper, celery and seasonings. Cover. Let cook for 2-3 minutes.
  5. Add in the tomatoes, broth and chickpeas.
  6. Bring to a boil.
  7. Reduce heat and let simmer for twenty minutes ensuring carrots are soft.
  8. Meanwhile, make the tortilla chips.
  9. Cut the wraps into triangles. Use a brush to brush the avocado oil onto them and sprinkle with sea salt.
  10. Place them in a foil-lined tray into the oven. Bake for five minutes, check, flip and bake again until just brown (about three minutes).
  11. Keep a close eye on the tortillas as they burn so quickly.
  12. Remove from the oven and let sit.
  13. Use an immersion blender to emulsify the soup (alternatively, you could ladle it out into a powerful blender too).
  14. Once liquified to your liking (I like to leave a bit for texture), serve and top with the tortilla chips.

Notes

  • Don't have broth on hand? Keep a tub of bone broth powder in the cupboard so that you're never without! All the quality of homemade without all the fuss.
  • Don't have broth on hand? Keep a tub of bone broth powder in the cupboard so that you're never without! All the quality of homemade without all the fuss.
  • bone broth powder

Nutrition Information

Calories 161kcal (8%) Carbohydrates 18g (6%) Protein 2g (4%) Fat 9g (14%) Saturated Fat 1g (5%) Sodium 812mg (34%) Potassium 298mg (9%) Fiber 3g (12%) Sugar 6g (12%) Vitamin A 10554IU (211%) Vitamin C 28mg (31%) Calcium 44mg (4%) Iron 1mg (6%)

Nutrition Facts

Serving: 5servings

Amount Per Serving

Calories 161

% Daily Value*

Calories 161kcal 8%
Carbohydrates 18g 6%
Protein 2g 4%
Fat 9g 14%
Saturated Fat 1g 5%
Sodium 812mg 34%
Potassium 298mg 6%
Fiber 3g 12%
Sugar 6g 12%
Vitamin A 10554IU 211%
Vitamin C 28mg 31%
Calcium 44mg 4%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.