Dairy-Free Tomato Soup

This Dairy-Free Tomato Soup delivers all the silky comfort of the classic cream version—without any actual dairy. A surprise hero makes every spoonful rich and velvety: chickpeas. Blended into a savory tomato broth, they give luscious texture while adding protein and fiber. With just pantry staples and a handful of fresh herbs, this soup is both wholesome and elegant.

Quick enough for weeknight dinners yet cozy enough for chilly weekends, it’s naturally gluten-free and vegetarian-friendly—a versatile, crowd-pleasing staple. Blend it smooth, season it bold, then garnish with fresh rosemary or a swirl of olive oil to elevate every bowl.

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Dairy-Free Tomato Soup Recipe

Recipe Details

Yield: 6 servings
Active Time: 10 minutes
Total Time: 50 minutes

Recipe Ingredients

• 3 tablespoons olive oil
• 1 large onion, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons minced rosemary
• 3 (14.5-ounce) cans diced tomatoes
• 2 tablespoons honey (or maple syrup)
• 1 teaspoon salt
• Freshly ground black pepper, to taste
• 2 (15-ounce) cans chickpeas, drained and rinsed
• 4 cups vegetable stock (or broth)

Recipe Instructions

1. Heat olive oil in a large, heavy-bottomed pot over high heat. Add sliced onion; reduce heat to medium after 1 minute and cook for about 5 minutes, stirring occasionally until softened.
2. Add minced garlic and rosemary; cook for another minute until fragrant.
3. Stir in diced tomatoes, honey (or maple syrup), salt, pepper, one can of chickpeas, and the vegetable stock. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes.
4. Remove from heat and let cool slightly. Puree the soup in batches until smooth, then return to pot.
5. Add the remaining chickpeas and gently warm through. Adjust seasoning, then serve garnished with fresh rosemary or olive oil.

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Dairy-Free Tomato Soup Nutrition Facts

*Estimated per serving (recipe yields 6 servings).

Serving Size	1 soup bowl (1/6 recipe)
Calories	≈ 155 kcal
Protein	≈ 5 g
Carbs	≈ 22 g
Sugar	≈ 14 g
Fiber	≈ 7 g
Fat	≈ 5 g

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Variations & Tips for This Soup

• Maple syrup adjustment: Use maple syrup instead of honey to keep it vegan.
• Spice it up: Add a pinch of red pepper flakes or a dash of smoked paprika.
• Herb swap: Replace rosemary with basil or oregano for different flavor profiles.
• Texture tweak: Blend more chickpeas for extra creaminess, or less for a looser soup.
• Use fresh tomatoes: Swap canned tomatoes for fresh in season—peeled and diced—for brighter flavor.
• Garnish idea: Top with a swirl of olive oil, fresh basil, or roasted chickpeas for texture.

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Best Pairings for This Soup Recipe

• Gluten-free grilled cheese sandwich — classic combo with dairy-free twist.
• Crusty gluten-free bread or herbed crackers — for dipping and texture contrast.
• Simple green salad (arugula, spinach, lemon vinaigrette) — fresh, light side to complement the warm soup.
• Roasted vegetable side (zucchini, bell peppers) — hearty sides that echo flavors of tomato and herbs.
• Whipped cashew “cream” or yogurt alternative — drizzle on top for extra creaminess and layer of flavor.

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Popular Times to Enjoy Soups

• Weeknight dinner comfort — quick, nourishing meal option.
• Lunch meal-prep — makes and stores well in the fridge for warming later.
• Vegetarian or vegan dinner parties — inclusive main or starter soup option.
• Farmers market produce season — ideal use of fresh tomatoes and herbs.
• Soup & sandwich lunch combos — perfect pairing at café-style lunches or gatherings.

Photo credit: Paul Delmont