This creamy dairy free tomato soup with hidden veggies and white beans is a comforting, nutritious meal that’s gluten free, vegan and ready in about 30 minutes.
I love sneaking extra vegetables into recipes, and this tomato soup delivers on flavor and nutrition while staying simple. Instead of heavy cream or wheat flour found in many canned soups, this version uses canned white beans for natural creaminess and extra veggies for body and fiber. It’s hearty, smooth and perfect year-round.
Ingredients you’ll need:
All you need to make this gluten free and dairy free tomato soup are ten simple ingredients:
- Canned diced tomatoes: one large can (about 800g / 24oz) or two small cans
- White beans: cannellini or butter beans to create a thick, creamy texture
- Carrots
- Capsicum (bell pepper)
- Onion
- Garlic
- Vegetable stock (or chicken stock if you prefer)
- Oregano
- Salt and pepper
- Extra virgin olive oil
How to make dairy free tomato soup
Sauté the vegetables: Heat olive oil in a large pot over medium-high heat. Add diced onion, carrots, chopped capsicum (bell pepper), and minced garlic. Sauté for 2–3 minutes until the vegetables begin to soften and brown slightly.
Add seasonings: Stir in oregano, salt and pepper, and cook for another 1–2 minutes until fragrant.
Add liquids and simmer: Pour in the canned tomatoes, vegetable stock and the drained white beans. Bring to a boil, then reduce the heat, cover and simmer for about 15 minutes, until the vegetables are fork-tender.
Blend to smooth: Use an immersion blender directly in the pot to puree the soup until smooth, or carefully transfer batches to a high-speed blender. Taste and adjust seasoning as needed.
Serve: Ladle into bowls and finish with a drizzle of coconut cream, fresh basil leaves and toasted bread if you like.
How to store and reheat soup
- Fridge: Store in a sealed container for up to 4 days. Reheat in a microwave-safe bowl or gently on the stovetop. Add toppings just before serving.
- Freezer: Freeze in an airtight container for up to 3 months. Thaw overnight in the fridge before reheating. Stir well while reheating to distribute heat evenly.
Substitutions & variations
- Instead of white beans: Use 1/3–1/2 cup raw cashews soaked and blended for creaminess. For a nut-free option, try sunflower seeds or 1/4 cup tahini.
- Swap the onion for: leeks or celery for a slightly different savory profile.
- Veggie swaps: Pumpkin, sweet potato or zucchini can replace or complement the carrots for varied texture and flavor.
- Boost the flavor: Add nutritional yeast for a cheesy note, or season with basil, cayenne or chili powder for heat.
What to serve with tomato soup
Serve this tomato soup with a dairy free grilled cheese, seed crackers, or a big side salad. A classic pairing is grilled cheese for dunking, or add shredded chicken or tofu on top to make it more filling.
Is Campbell’s tomato soup gluten free?
No, Campbell’s tomato soup is not gluten free.
Is Heinz tomato soup gluten free?
Most store-bought tomato soups, including many Heinz varieties, are not gluten free; always check the label for ingredients and allergen statements.
More soup recipes to make:
Broccoli Almond Soup
Hearty Lentil Quinoa Soup
Roasted Carrot and Swede Soup
If you try this gluten free and dairy free tomato soup or have a question, please leave a comment and rate it. I love hearing how you adapt recipes and what you think of the results.
Dairy Free Tomato Soup
- Author: Caitlin Rule
- Total Time: 25 minutes
- Yield: Serves 4–6
Description
This creamy dairy free tomato soup with hidden veggies and white beans is a comforting, nutritious dish that’s quick to prepare.
Ingredients
- 1 tablespoon olive oil
- 1 brown onion, diced
- 2 carrots, diced
- 1 red capsicum (bell pepper), chopped
- 2 cloves garlic, minced
- 2 teaspoons dried oregano
- Salt and pepper, to taste
- 800g (24oz) canned diced tomatoes
- 1 can white beans (cannellini or butter beans), drained
- 2 cups vegetable stock
Instructions
- Heat olive oil in a large pot over medium-high heat. Add onion, carrots, capsicum and garlic. Sauté 2–3 minutes until lightly browned.
- Add oregano, salt and pepper, and cook another 1–2 minutes until fragrant.
- Add the canned tomatoes, vegetable stock and white beans. Bring to a boil, then reduce heat and simmer, covered, for 15 minutes until vegetables are tender.
- Blend the soup with an immersion blender until smooth, or blend in batches in a high-speed blender. Adjust seasoning to taste.
- Serve with a drizzle of coconut cream, fresh basil and toasted bread if desired.
Notes
- Fridge: Keeps for about 4 days in a sealed container.
- Reheat: Warm in the microwave or on the stovetop.
- Freeze: Freeze in an airtight container for up to 3 months. Thaw overnight in the fridge before reheating.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American