This Healthy Tomato Basil Soup is rich, flavorful, and surprisingly healthy. It is protein-packed thanks to Hemp Hearts. These tiny little seeds are the inner part of hemp seeds after the outer shell has been removed. They look small and lackluster, but hemp hearts pack twice the protein found in the same portion of chia or flaxseed. And they’re packed with magnesium, iron, and all 9 essential amino acids.
Typically when I’m looking to make a soup creamy, I’ll reach for cashews or coconut milk. Both are rich, tasty, go-to ingredients for making anything creamy – from soups to desserts. But for this soup, I wanted to go a healthier route. A friend of mine (who is also an amazing cook) made a tomato-based soup thickened with help hearts a little while ago, and it was absolutely delicious. So when I was thinking of things to make this soup healthier, hemp hearts were top of mind.
How to make it
- Heat a deep nonstick pan or soup pot over medium heat. Add the olive oil for a minute or two to warm up, and then add the onions and sauté until lightly browned and translucent.
- Once the onions are cooked, add the tomatoes, hemp hearts, 1 cup of water, garlic, basil, oregano, and ½ tsp of sea salt.
- Bring to a boil, then reduce to a simmer and place a lid on the pot. Simmer for 20 minutes.
- Ladle the soup into a blender, and only fill half full at a time to blend. The soup is very hot and we don’t want any to overflow.
- Pour the blended soup into another heat-resistant bowl and continue blending at half full batches until all of the soup in the pot has been made smooth. Then pour all of the blended soup back into the original soup pot over low heat. Cooking the soup before blending it allows the ingredients to cook and soften. And that means a smoother, creamier soup in the end.
- Taste and adjust seasonings now. If you need to add additional spices, the other half of the salt, or the other half of the water in the recipe, do so now. Stir it well to combine, and taste again. When you’re satisfied with the thickness and seasonings, it is ready to enjoy!
This Healthy Tomato Soup is
- Flavorful
- Protein-packed
- Creamy
- Rich
- Satisfying
- Easy to make
- Uses just 8 Everyday Ingredients
- Delicious!
More delicious vegan recipes
- Coconut Quinoa
- Coconut Quinoa Bowl with Spicy Red Pepper Tofu Sauce
- Vegan Sriracha Egg Salad
- The BEST Vegan Nacho Cheese Sauce
- Easy Crumbled Tofu Lasagna
If you try this Healthy Tomato Basil Soup, let us know how it went! Comment, rate the recipe or show us your stuff on Instagram #plantednoshery. Enjoy!
📖 Recipe
Healthy Tomato Basil Soup
Ingredients
- 2 796ml Cans of diced tomatoes
- 2 cups Water * to taste
- 2 cups Onion, chopped ~1 large onion
- ½ cup Hemp hearts
- 1 tbsp Granulated garlic
- 1 tbsp Basil, dried
- 1 tbsp Olive oil
- 2 tsp Oregano
- 1 tsp Sea salt * to taste
Instructions
- Heat a deep non stick pan or soup pot over medium heat. Add the olive oil for a minute or two to warm up, and then add the onions and sauté until lightly browned and translucent.
- Once the onions are cooked, add the tomatoes, hemp hearts, 1 cup of water, garlic, basil, oregano and ½ tsp of sea salt.
- Bring to a boil, then reduce to a simmer and place a lid on the pot. Simmer for 20 minutes.
- Ladle the soup into a blender, and only fill half full at a time to blend. The soup is very hot and we don't want any to overflow.
- Pour the blended soup into another heat resistant bowl and continue blending at half full batches until all of the soup in the pot has been made smooth. Then pour all of the blended soup back into the original soup pot over low heat.
- Taste and adjust seasonings now. If you need to add additional spices, the other half of the salt, or the other half of the water in the recipe, do so now. Stir it well to combine, and taste again. When you're satisfied with the thickness and seasonings, it is ready to serve. Enjoy!
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