Hidden Vegetable Creamy Tomato Soup (Vegan High protein)

This Hidden Vegetable Creamy Tomato Soup is creamy, smooth and thick. It is packed with 8 plant-based wholefoods and vegetables and is so easy to make, plus it’s vegan, gluten-free and high in protein.

Soup season is still here in the UK, although I’d eat this in the summer, it’s that delicious. I was challenged by Natures Heart (who I love working with) to pack as many plant points into a recipe as possible. Plant points refer to wholefoods like whole grains, nuts, seeds, legumes, beans, chickpeas, fruits and vegetables. This soup is a delicious and healthy way to pack in 8 plant points (even more if you add a slice of avocado on toast on the side) and it is so easy to make.

A close up of a bowl of Hidden Vegetable Creamy Tomato Soup with bread
Hidden Vegetable Creamy Tomato Soup

Why will I love this soup?

This soup is the dream, it is:

  • Creamy, smooth and thick
  • Tomatoey, earthy and umami
  • Packed with 8 different fruits, vegetables and legumes
  • High in fibre and protein
  • Packed with vitamins and minerals
  • Naturally vegan, gluten-free and nut-free
  • Easy to make
  • Low-waste and cheap
  • Great to make ahead of time for meal prep
  • Delicious fresh or eaten the next day
  • Family and freezer friendly

If you already love the sound of this Hidden Vegetable Creamy Tomato Soup then skip ahead to the recipe card below. Or, let’s discuss the recipe in more detail.

What ingredients do I need?

The vegetables I use are a rough guide, if you need to swap one for another, go ahead. This recipe is all about being accessible, low-waste and inexpensive. I’ll suggest some swaps for each below:

  • Fresh tomatoes: fresh is best and any size will work so use whatever you have. I used a mix of beef and cherry plum tomatoes. Slice larger ones in half and leave the small ones as they are whole.
  • Red pepper: to keep the redness of the soup, I chose red pepper but orange, yellow or even green will work.
  • Courgette: I love adding courgette to meals as it is a great source of potassium and has a mild flavour. You can swap this for aubergine, for example.
  • Red onion: I love the colour and richness of red onion but white/brown onion is also great. Or, try using 2-3 shallots or 1 leek, chopped.
  • Sweet potato: this adds creaminess, fibre and lots of vitamin B and C. You can also use white potato, new potatoes, or even butternut squash or pumpkin.
  • Carrot: for the orange-red colour, I love adding carrots, but parsnip will also work.
  • Garlic: this is a non-negotiable for flavour. I am hooked on roasted garlic and it adds so much sweet tanginess to the soup. Trim the bulb, rub it with oil and salt and wrap with foil. Nestle it in the tray and roast with the other veggies before squeezing the cloves out of their skins when blending the soup. Use any extra for spreading onto toast.
  • Dried and fresh herbs: for the roasting vegetables, I love dried oregano and dried basil. I also love to add some fresh basil to the blended soup, before serving. I also love fresh oregano or thyme, too.
  • Olive oil: a light olive oil is best for roasting the vegetables and bringing out their flavour.
  • Cannellini beans: into the blender with the vegetables, add a tin of beans for fibre and protein. I live cannellini beans best, but chickpeas or butterbeans will also work.
  • Coconut cream or yoghurt: this makes the soup really creamy and adds healthy fats. I either use coconut cream (the solid part from a chilled tin of coconut milk) or thick natural coconut yoghurt like Cocos Organic.
  • Tomato puree: this adds a final richness and depth of flavour.
  • Vegetable stock or broth: use your favourite vegan broth or stock for adding tons of flavour and to reach a creamy, smooth soup.

How do I make this?

This soup is so easy to make:

  • Prepare all of the vegetables: peeling and chopping where needed. Save the peelings for the vegetable crisps.
  • Add all the vegetables to the dish: sprinkle with the herbs and olive oil. Season with salt and pepper.
  • Roast for 45 minutes: or until tender and fragrant.
  • Meanwhile toss the peelings with oil: and roast till crispy.
  • Allow the tray to rest for 10 minutes: otherwise the blender may overheat.
  • Add all the vegetables and squeeze out some garlic: into the blender.
  • Add the rest of the soup ingredients: and blend till really smooth.
  • Add more liquid as needed: and blend again. You may need to work in batches.
  • Reheat the soup if needed: and enjoy with the vegetable peel crisps and bread.
A bowl of Hidden Vegetable Creamy Tomato Soup
Hidden Vegetable Creamy Tomato Soup

Is this soup gluten-free and nut-free?

Yes this is naturally gluten-free and nut-free. Make sure you serve the soup with gluten-free/nut-free bread where needed like my Gluten-Free Vegan Buckwheat Bread.

How long will this last?

This will keep in a sealed container (once fully cool) in the fridge for 2-3 days or in the freezer for 1 month. Allow to defrost and warm back up in a saucepan or the microwave.

A spoon in a bowl of Hidden Vegetable Creamy Tomato Soup
Hidden Vegetable Creamy Tomato Soup

What else can I make?

If you are looking for other cosy dishes, how about my:

A close up of a bowl of Hidden Vegetable Creamy Tomato Soup with bread

Hidden Vegetable Creamy Tomato Soup

Yield: 4
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes

This Hidden Vegetable Creamy Tomato Soup is creamy, smooth and thick. It is packed with 8 plant-based wholefoods and vegetables and is so easy to make, plus it’s vegan, gluten-free and high in protein.


  • 360g fresh tomatoes (a mixture of small and large)
  • 1 large red pepper (approx. 180g)
  • 1 courgette (approx. 180g)
  • 1 red onion
  • 1 medium sweet potato (approx. 220g)
  • 1 medium carrot (approx. 120g)
  • 1 garlic bulb
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 3 tbsp olive oil
  • 1 tin cannellini beans (drained weight 240g)
  • 120g thick coconut yoghurt or cream
  • 3 tbsp tomato puree
  • 480-600ml vegetable stock

To Serve:

  • 60g crunch snacks (or nuts/seeds)
  • 3 tbsp coconut yoghurt, or cream
  • Fresh basil leaves
  • Fresh bread


  1. Preheat the oven to 160Fan/180*C and have a large roasting dish to hand.
  2. Prepare all of the vegetables: chop the larger tomatoes in half, chop the pepper, courgette and onion into large chunks. Peel the sweet potato and carrot (save the peels) and cube into medium-sized pieces. Trim the top off the garlic bulb, keeping the cloves together.
  3. Add all of the vegetables to the roasting tray, apart from the garlic. Toss with the dried basil and oregano and drizzle over 2 tbsp of oil. Season with salt and pepper and toss well. Rub the top of the garlic with the remaining 1 tbsp oil and add a good pinch of salt then wrap loosely in cling film. Place in between the vegetables.
  4. Roast the vegetables for 45 minutes, until tender and starting to deepen in colour. Meanwhile, toss the vegetable peels with some extra oil, salt and pepper and roast on a lined tray for 10 minutes, till crispy.
  5. Before making the soup: allow the vegetables to cool for 10 minutes first. Remove the garlic from the foil and squeeze out the cloves, using about 6 for the soup.
  6. To make the soup: add all of the vegetables to a blender with the garlic cloves, beans, coconut yoghurt, tomato puree and vegetable stock (you may need to work in batches). Blend till really smooth and creamy, adding more stock as desired.
  7. To serve the soup: warm back up if needed. Ladle into 4 bowls and top with some coconut yoghurt or plant-based cream, some fresh basil and sprinkle over the Salt and Vinegar Crunch. Serve with your favourite bread.
  8. To store: allow the soup to cool then keep in a sealed container in the fridge for 2-3 days or in the freezer for up to 1 month, and allow to defrost and warm back up.

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Stay in touch

I look forward to hearing what you think of this Hidden Vegetable Creamy Tomato Soup so please let me know in the comments below and leave a star review above. If you do make this, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on TwitterFacebook and Pinterest  – please say hello!

With hidden veggie love x

  1. Kara says:

    Thank you Amy, I just made this and I’m not usually a soup person but this was lovely! I’ve been trying to get my partner to eat more vegetables so this is a great way to do it.

    • This makes me so happy to hear – I love being able to sneak in more vegetables! Thank you for the feedback 🙂

      • Kara says:

        It’s such a great recipe, I’ve been making it every week. I usually air fry some tofu and add it just before serving for some additional protein. I used Piccolo tomatoes this time and it was even better 😋

      • Hi Kara, this makes me so happy to hear that you love the soup! And love that you used piccolo tomatoes too and the tofu addition too! Enjoy

  2. Victoria says:

    Hi Amy,
    I am a veggie lover and just discovered your page.I always have lots of odds and ends kicking around my fridge. and I was gifted a bunch of tomatoes, some a bit over ripe so I thought I would give this a try. I am usually on the rotation of same 3 or 4 soups in fall / winter so I am hoping to add this one and your green soup to my rotation if the family gives the thumbs up! Thanks for the inspo.

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