Take control of your health: Learn more about our Plant-Based Nutrition CertificateLearn more about our Plant-Based Nutrition Certificate
Recipes » Soups » Cream of Tomato Soup
CNS Logo
Cream of Tomato Soup Vegan Recipe

What You'll Need


1 medium yellow onion, diced

4 garlic cloves, minced

4 cups low-sodium vegetable broth

1 (28 oz) can diced tomatoes, undrained

1 (12 oz) bag frozen cauliflower or 2 cups fresh cauliflower florets

4 pitted dates (optional)

1 cup fresh basil leaves, shredded

Sea salt (optional) and black pepper


How to Make It


1 Sauté the onion in a large saucepan over medium heat until the onion turns translucent and starts to brown, about 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking. Add the garlic and cook for another minute.

2 Add the vegetable broth, diced tomatoes, cauliflower, and dates (if using); cover; and cook for 15 minutes. Add the basil, season with sea salt and black pepper to taste, and cook for another 5 minutes to marry the flavors.

3 Purée the soup in batches in a blender or use an immersion blender to puree the soup right in the pot. Taste and adjust for salt and serve.

Cooking Tips

When puréeing hot liquids in a countertop blender, remove the center of the blender lid and hold a dish towel firmly over the hole to catch the released steam. Start the blender on low and slowly increase the speed.

Copyright 2019 Center for Nutrition Studies. All rights reserved.

In a few short weeks arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. Understand the importance of diet and nutrition for your life. Hear from our graduates

Interact with learning team
100% online
Discuss topics with peers
Classes start every two weeks
CE credits available for health professionals

Sign up for our free newsletter

Inspiring articles and recipes in your inbox