• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Recipes
  • Shop
  • About
  • Contact

Beet of the Wild

menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
  • Holistic Living
  • Shop
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
  • ×
    Home » Vegan & Dairy-Free Recipes » Creamy Dairy-Free Roasted Tomato Soup (with Fresh Tomatoes)

    updated: December 23, 2021

    Creamy Dairy-Free Roasted Tomato Soup (with Fresh Tomatoes)

    Jump to Recipe Print Recipe

    This post may contain affiliate links. Please see our privacy policy page for details.

    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.

    A big bowl of creamy tomato soup swirled with cashew cream and topped with green onions. Beside the bowl is a rustic spoon and a cutting board with whole grain bread.

    *Nutrition Disclaimer: Although Michelle holds certification in Holistic Nutrition, Yoga and Energy Medicine, the health, fitness and nutritional information provided on this site is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. Please read our disclaimers page for more information.

    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!)

    And I can't forget to mention, it goes great with a slice of grain-free flatbread (perfect for dunking!) and topped with a dollop of cultured cashew yogurt.

    A large bowl of homemade tomato soup swirled with cashew cream and topped with green onion. Surrounding the bowl is a board with cashew cream, bread and on the other side is a linen napkin, spoon and bowl of chopped green onion.

    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.

    Contraindications

    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.

    A full bowl of tomato soup with a fresh swirl of olive oil. Behind the soup is a linen cloth, a bowl of green onion, a bowl of cashew cream and a cutting board with slices of bread.

    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.

    A sheet pan holding a spread of roasted tomato, onion and garlic with a dish cloth draped on the corner.

    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.

    A blender jug filled with roasted tomatoes, onion and garlic.
    A blender jug filled with dairy-free milk, roasted tomatoes, garlic and onion.

    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.

    A heaping bowl of tomato soup topped with a dollop of cashew yogurt.

    Serve on its own or top with cultured cashew yogurt, plain old cashew cream, or dunk in some flatbread too!

    Bon Appetite!

    THIS RECIPE IS...


    • Vegan
    • Gluten-Free
    • Paleo Friendly
    • Sugar Free
    • Beneficial to Heart & Eye Health
    • Simple & Easy to Make

    More Soup Recipes You Might Enjoy

    • Creamy Vegan Beetroot Soup
    • Creamy Vegan Butternut Squash Soup
    • Lime In The Coconut Soup
    • Spicy Sweet Potato Corn Chowder
    • Veggie Scrap Vegetable Broth
    Homemade Tomato Soup swirled with cashew cream in a large stoneware bowl on a matching plate with a napkin, bowl of cashew cream, green onions and a board with slices of whole grain bread beside.

    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!

    A large bowl of homemade tomato soup swirled with cashew cream and topped with green onion. Surrounding the bowl is a board with cashew cream, bread and on the other side is a linen napkin, spoon and bowl of chopped green onion.

    Creamy Dairy-Free Roasted Tomato Soup (with Fresh Tomatoes)

    Recipe By : Michelle McCowan
    5 from 1 vote
    A simple yet flavourful Tomato Soup that's smooth, creamy and so delicious. Not to mention, dairy-free, gluten-free and sugar free.
    Pin Recipe Rate Recipe
    Prep Time 10 mins
    Cook Time 50 mins
    Cooling Time 10 mins
    Total Time 1 hr 10 mins
    Dietary GF, Nut Free, Soy Free, Sugar Free, Vegan
    Season(s) Autumn, Winter
    Difficulty Easy
    Yield 1 Quart / 4 Cups

    Equipment

    • Oven
    • Blender
    • Sheet Pan

    Ingredients
      

    • 3 lb Tomatoes (about 8 - 10 medium sized)
    • 3 cups Non-Dairy Milk (I like using Homemade Tigernut)
    • ½ medium Onion
    • 3 - 4 Garlic Cloves
    • 2 tablespoon Olive / Avocado Oil
    • 1.5 teaspoon Himalayan / Sea Salt

    Instructions
     

    • 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!

    Notes

    If you prefer an extra creamy Tomato Soup, add another cup (totalling 4 cups) of milk while heating. Children may prefer the added creaminess and reduced acidity.

    Watch the Video!

    Nutrition

    Serving: 1cup | Calories: 216kcal | Carbohydrates: 22g | Protein: 9g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 979mg | Potassium: 1097mg | Fiber: 5g | Sugar: 14g | Vitamin A: 3530IU | Vitamin C: 62mg | Calcium: 295mg | Iron: 2mg
    Total Servings : 4 cups
    HAVE YOU TRIED THIS RECIPE?We love seeing your Beet of the Wild creations! Tag @beetofthewild on Instagram & use the hashtag #beetofthewild

    This post contains affiliate links where I may earn a small commission for purchases made through the links. I only recommend products and brands that I trust and use myself. All opinions and information provided have come from my own experience and research. Please read my full disclosure and privacy policy for more information.

    Lei Russel, J. (2007) TCM Foods Cooking with the Five Elements A Reference Guide. J. Lei Russell, Delaware.

    Murray, M., Pizzorno, J., Pizzorno, L. (2005) The Encyclopedia of Healing Foods. Atria Books, New York.

    Smith, L. (2020) Do Nightshade Vegetables Make Arthritis Worse? Medical News Today, https://www.medicalnewstoday.com/articles/321745#outlook. Brighton.

    Posted by Michelle McCowan on May 22, 2019 Filed Under: All Recipes, Autumn Recipes, Featured Recipes, Gluten-Free Recipes, Mains & Sides, Vegan & Dairy-Free Recipes, Winter Recipes

    Don't Miss These Fresh Recipes!

    A cream coloured smoothie in a milk bottle with the tip of a white and grey straw peaking above the rim.

    Vanilla Spice Adaptogenic Smoothie (With Ashwagandha)

    Homemade whipped cream swirled in an open latch jar with freshly used beaters of a hand mixer and a container of pink baking utensils behind.

    Maple Vanilla Cashew Whipped Cream (No Dairy)

    Reader Interactions

    Comments

    1. Pam says

      January 14, 2022 at 7:18 pm

      5 stars
      This soup is so easy to whip up with simple healthy ingredients most of us have on hand. It will warm you up on a cold winter night. Comfort food at its finest! Thanks Beet of the Wild. ?

      Reply
      • Michelle McCowan says

        January 17, 2022 at 12:28 pm

        It sure is! Thank you, Pam! So glad you enjoyed ❤️

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Rate This Recipe




    Primary Sidebar

    Welcome, Wild One!

    I'm Michelle,
    the recipe developer and photographer behind Beet of the Wild. I have an insatiable thirst for knowledge and a passion for all things health and wellness. I'm a huge believer in returning to our wild roots through simple, slow and natural living. With education in Holistic Nutrition, Elemental Yoga and Energy Medicine, my goal is to provide the utmost delicious and nutritious recipes, along with up-to-date wellness tips and information to keep you living your most vibrant life! Read More…

    Stay Connected

    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
    • YouTube

    Don't Miss These Winter Recipes!

    A bowl of hearty coconut soup with lime slices, green onion and a set of cop sticks.

    Lime In The Coconut Soup

    Cashew cream served into glass cups from a latch jar with a spoonful of spilled cashews in front.

    Homemade Cultured Cashew Yogurt (Plain)

    A measuring spoon dipped in a bowl of pumpkin spice with cloves, allspice and cinnamon sticks dropped all around.

    DIY Pumpkin Spice

    A loaded poutine with mushrooms and asparagus in basket lined with checkered paper.

    Vegan Poutine

    TUNE INTO YOUR WILD SIDE

    A bowl full of natural Himalayan Salt.

    Take It With A Grain of Salt! - The Importance of Including Sodium In Your Diet

    A heart shaped bowl filled with black beans, kidney beans and mung beans, surrounded by a variety of vegetables.

    You Are What You Eat - Four Tips to Improve Heart Health Through Diet

    DON'T MISS A BEET!

    3 reasons to Make Homemade Oat Flour ↡ 1. It’ 3 reasons to Make Homemade Oat Flour ↡

1. It’s Quick
2. It’s Cost-Effective
3. It’s More Nutrient-Dense 

Plus, I love using oats and oat flour in my winter baking because they circulate warmth while expelling cold and dampness!

Grab all the deets on the blog ↡
https://www.beetofthewild.com/easy-homemade-blender-oat-flour/
    If there’s one smoothie you’ll find me slurpin If there’s one smoothie you’ll find me slurping back in lower temperatures, it’s this Vanilla Spice Adaptogenic Smoothie 😋
 
Thanks to the warming notes of cinnamon and allspice, it's great for those chilly mornings. However, it’s the rich vanilla flavour that makes it so irresistible!

Especially when using @javasistersvanilla Vanilla Extract. It comes with the bean in, which gives it a stronger, more robust flavour, almost like you are using the bean itself! So. Dang. Delicious 👏

Add some extra lavishness and warmth to your smoothie by topping it with a sprinkle of cinnamon, and you will be in heaven ✨

The recipe is up on the blog!
Click the link in my bio to find it ↡
@beetofthewild
    2022, it's been a slice ✌️ As each year bring 2022, it's been a slice ✌️

As each year brings, 2022 brought many moments to be grateful for, a few new skills and lots of growth through both the struggles and triumphs. 2022, for me, was truly a year of tuning out to tune in. And I’m so excited to see what this next chapter brings.

Cheers to an even better 2023! 🥂

Happy New Year, wild ones ♡
    What’s your must-have holiday cookie? For me, b What’s your must-have holiday cookie?

For me, being a sucker for those warming spices, Gingerbread is at the top of that list. A close second to my Gran’s shortbread (which I still have yet to master a healthified version 🤞).

But, at least for now, I can count on these crunchy gingerbread cookies to satisfy my festive cravings.

Traditionally spiced with just the right amount of crunch, they taste just like the real deal. But, without the refined sugar, gluten and dairy ⛄️

Click the link in my bio to grab the recipe ↡
@beetofthewild

Happy holidays, wild ones ♡
    Follow on Instagram

    Footer

    • Instagram
    • Facebook
    • Pinterest
    • Twitter
    • Mail

    Home | About | Contact | Recipes | Nutrition Disclaimer | Photo & Recipe Policy | Privacy Policy | Subscription Agreement | Terms & Conditions

    Copyright © 2018 - 2022 Beet of the Wild.
    All Rights Reserved.