Learn how to make Creamy Dairy-Free Roasted Tomato Soup from scratch! This simple and healthy tomato soup is made with fresh tomatoes, making it perfect for using up your garden harvest. It's made with minimal, real-food ingredients. Plus, it's vegan, gluten-free and paleo-friendly.
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There's nothing like a steamy bowl of Creamy Tomato Soup to warm the soul and nourish the body.
Growing up, my Dad had some sort of tomato-based soup concocting almost every weekend. So naturally, Homemade Tomato Soup is one of those comfort foods I crave whenever I'm feeling a little low or under the weather. Without fail, this creamy, dreamy Roasted Tomato soup always does the trick. And trust me, it's way better than Campbell's!
Firstly, it's made with fresh, roasted tomatoes, garlic and onion, giving it a fully body of flavour. Despite it being dairy-free and vegan, it's incredibly smooth and creamy!
This Homemade Tomato Soup not only provides that rich, creamy comfort we crave, it also provides a heaping dose of nutritional goodness. And even though tomatoes should be avoided by some, they do provide many nutritional benefits to those who can tolerate them. (Plus, everything in moderation!)
Is Creamy Roasted Tomato Soup Healthy?
As mentioned above, tomatoes have many nutrients that benefit those who can tolerate them. However, many do benefit from avoiding tomatoes. And even though they are one of nature's most delicious fruits (or veggies, depending on your stance), it's best to enjoy them in moderation. That being said, let's first focus on their benefits - because, I know for me, this soup makes every cell in my body feel happy and nourished.
Health Benefits of Homemade Roasted Tomato Soup
Rich In Antioxidants
Tomatoes contain many nutrients that provide antioxidant activity. However, the one that stands out the most is lycopene. Many studies show lycopene to have protective properties against cancers, heart disease and macular degeneration. Basically, this one nutrient (a plant pigment or carotenoid, to be exact) has superhero abilities - neutralizing free radicals before they even get a chance to do any damage on a cellular level. Pretty cool, eh?
Although I must note, the redder the tomato, the more concentrated the lycopene. Yellow tomato varieties, unfortunately, do not contain a very high amount of lycopene. And on that note, some say the antioxidant activity from carotenes can reduce the inflammatory effects tomatoes (and other nightshades) have. So, it's always a good rule of thumb to pick the veggies with the deepest, richest colour!
It's also worth mentioning, lycopen more readily releases as tomatoes are cooked or processed. Which means, a bowl of this Creamy Roasted Tomato Soup provides a good, hearty dose!
Good Source of Vitamins
Tomatoes are not just a good source of lycopene! They're also a great source of vitamin C, many B vitamins, folic acid, vitamin K and fibre.
As mentioned above, it is best for some to avoid tomatoes. They belong to the nightshade family, which contain an alkaloid called solanine. This alkaloid can have toxic effects in extremely high amounts. It can also cause an inflammatory reaction in some people, which can show up in many different ways. The most common reactions are flair-ups in pre-existing conditions, including auto-immune and arthritis.
Tomatoes also inhibit calcium absorption. So, those with calcium deficiency are best off avoiding them as well.
All that said, it's important to always listen to your body, consume in moderation and avoid foods that make you feel unwell. And of course, consult with a trusted healthcare professional if you have any serious health concerns.
Seasonal Benefits of Tomatoes
Tomatoes ripen between July and late September (or early October, depending on the weather). This is a great time to enjoy them fresh! It's also an excellent time to start preparing and canning sauces, soups and crushed tomatoes for the winter.
Since tomatoes have heat-clearing properties, they make a refreshing mid-summer food. Whereas, their moistening effect also makes them beneficial to enjoy cooked, stewed or fermented during the winter months.
Best Time to Enjoy This Creamy Roasted Tomato Soup
This Tomato Soup makes a comforting soup during the autumn and winter months. According to Traditional Chinese Medicine, tomatoes can relieve dryness in the body and move stagnant blood. Additionally, they are considered a yin food. All of which are beneficial to increase during the Winter months.
On top of that, the way this Creamy Roasted Tomato Soup is prepared is also considered a yin cooking method. Yin cooking methods are longer with lower heat, which helps our bodies retain more heat during the colder seasons.
How To Make Creamy Roasted Tomato Soup With Fresh Tomatoes
Making a creamy, dairy-free Homemade Tomato Soup with fresh tomatoes is easier than you might think! It just takes a bit of patience while they roast but only a few short minutes of prepping.
What You'll Need
- Blender (affiliate link)
- Medium Saucepan (affiliate link)
- Sheet Pan (affiliate link)
- Unbleached Parchment Paper (affiliate link)
Roast Tomatoes, Garlic & Onion
First, preheat your oven to 350° F and line a baking sheet with unbleached parchment paper.
Next, chop eight to ten medium/large tomatoes into quarters and scoop out the seeds. (You can discard the seeds in the compost or wash and dry them to save and sprout.)
Then, chop half an onion into large chunks and set aside. Press three to four garlic cloves with the flat edge of a chef's knife and chop in halves.
After everything is chopped, add the de-seeded tomatoes, onion and garlic into a large bowl. Drizzle one to two tablespoons of olive or avocado oil over the tomatoes, garlic and onion. Toss or mix well.
Once the tomatoes, onion and garlic are coated evenly with the olive/avocado oil, spread evenly on the baking sheet. Then, place in the oven and roast for forty-five minutes, or until tomatoes and onion begin to brown and become fragrant.
Once roasted, remove from the oven and let cool.
Add Dairy-Free Milk And Blend
Once cooled, transfer the roasted tomatoes, onion and garlic to your blender jug. Then, pour in three cups of non-dairy milk (or any milk of choice), one teaspoon Himalayan or Celtic salt, and blend until smooth and creamy.
Heat & Serve
Once your Creamy Dairy-Free Roasted Tomato Soup is blended into a smooth and creamy perfection, pour into a medium saucepan. For those that prefer an extra creamy Tomato Soup, you can add an additional cup of milk at this time (totalling four cups). Children may prefer the added creaminess and reduced acidity of this option.
Finally, heat on medium-low for about ten minutes, or until the soup reaches your desired temperature.
THIS RECIPE IS...
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If you try this Creamy Dairy-Free Roasted Tomato Soup, let me know how it turns out by leaving a comment and/or a rating below! And make sure you're following along on, Pinterest, Instagram and Facebook for more wildly nutritious recipes!
Creamy Dairy-Free Roasted Tomato Soup (with Fresh Tomatoes)
- Sheet Pan
- 3 lb Tomatoes (about 8 - 10 medium sized)
- 3 cups Non-Dairy Milk (I like using Tigernut)
- ½ medium Onion
- 3 - 4 Garlic Cloves
- 2 tbsp Olive / Avocado Oil
- 1.5 tsp Himalayan / Sea Salt
- First, preheat your oven to 350° F and line a baking sheet with unbleached parchment paper.
- Next, chop 8 - 10 medium/large tomatoes into quarters and scoop out the seeds. (You can discard the seeds in the compost or wash and dry them to save and sprout.)
- Then, chop ½ and onion into large chunks and set aside. Press 3 - 4 garlic cloves with the flat edge of a chef's knife and chop in halves.
- Add the de-seeded tomatoes, onion and garlic into a large bowl. Drizzle 1 - 2 tablespoons of Olive or Avocado Oil over the tomatoes, garlic and onion. Toss or mix well.
- Once the tomatoes, Onion and Garlic are coated evenly with the olive/Avocado oil, pour onto the baking sheet. Spread out evenly and then place in the oven and roast for 45 minutes, or until tomatoes and onion begin to brown and become fragrant.
- Once roasted, remove from the oven and let cool.
- Transfer the tomatoes, onion and garlic to your blender jug once cooled. Add 3 cups of non-dairy milk (or any milk of choice), 1 teaspoon Himalayan or Celtic salt, and blend until smooth and creamy.
- Once your Tomato Soup is blended into a smooth and creamy perfection, pour into a medium saucepan and heat on low. Stir consistently until it begins to steam or reaches your desired temperature.
- Serve on its own or top with cultured cashew yogurt, plain cream, or dunk in some flatbread too!
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