Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan) is a comforting dish that brings warmth and satisfaction in a bowl. It’s creamy, rich, and bursting with flavor, highlighting the natural sweetness of fresh tomatoes while being completely dairy-free. This soup offers a delightful blend of soft vegetables that meld perfectly, imparting a depth that rivals any gourmet version you might find at a restaurant. Plus, it’s made in your Instant Pot, so it’s incredibly easy to whip up on even the busiest of days.
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I first found my love for tomato soup during a rainy afternoon when all I wanted was something to soothe my soul. After discovering that traditional recipes often called for heavy creams or cheese, I set out on a mission to create a version that was not just healthy, but utterly satisfying. The Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan) marries the richness of coconut cream with the freshness of herbs, creating a dish that’s comforting yet nourishing. I can’t wait for you to try this recipe and fall in love with it as I have!
Why You’ll Love This Recipe
- Simple & Quick: Ready in under 30 minutes, making it perfect for weeknight dinners.
- Irresistible Flavor: The combination of caramelized vegetables and sweet San Marzano tomatoes delivers a burst of flavor in each spoonful.
- Eye-Catching Appeal: Its vibrant red color and creamy texture make it visually stunning and appetizing.
- Flexible Serving: Enjoy it as a cozy lunch, an appetizer, or a hearty dinner alongside your favorite bread.
- Diet-Friendly Options: Fully vegan, dairy-free, and Whole30 compliant, catering to various dietary needs.
Ingredients You’ll Need
- 2 tablespoons neutral oil (avocado oil, olive oil, or refined coconut oil): Used for sautéing the veggies, adds a bit of healthy fat and flavor.
- ½ cup chopped yellow onion (approximately 1 small onion): Provides a sweet and aromatic base for the soup.
- 1 cup chopped carrots (approximately 2 medium carrots): Adds natural sweetness and vibrant color to the mixture.
- 2 tablespoons minced fresh garlic (approximately 4 large cloves): Infuses the soup with rich flavor; fresh is best for maximum aroma.
- 1 tablespoon organic tomato paste: Enhances the tomato flavor and thickens the soup, giving it a robust taste.
- 1 28-ounce can whole San Marzano tomatoes: These tomatoes are sweet and low in acidity, providing the perfect base for a smooth soup; don’t drain the liquid.
- 2 cups vegetable broth (or chicken broth if not vegan): Adds depth and enhances the soup’s savory profile.
- ½ teaspoon dried thyme: A classic herb that pairs beautifully with tomatoes, adding earthy aroma and flavor.
- 1 large bay leaf: Introduces a subtle, aromatic touch while simmering; remember to remove it before blending!
- 2 tablespoons coconut aminos: A soy sauce alternative that adds a savory umami flavor, making the soup more complex.
- 1 14-ounce can unsweetened, full-fat coconut cream (or unsweetened, full-fat coconut milk): Provides creaminess without dairy; make sure it’s room temperature for easier mixing.
- Sea salt and freshly ground black pepper: Essential for seasoning, adjust the amounts based on your taste.
- Chopped fresh basil for garnish: Brings a fresh, vibrant finish to each bowl, enhancing both flavor and presentation.
How to Make Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
- Sauté the Vegetables: Set your Instant Pot to Sauté mode. Add 2 tablespoons of neutral oil and heat until it’s shimmery. Toss in ½ cup of chopped yellow onion, 1 cup of chopped carrots, and 2 tablespoons of minced fresh garlic. Stir and sauté for 5 to 10 minutes until the onions and carrots are very soft and fragrant.
- Add Tomato Paste: Incorporate 1 tablespoon of organic tomato paste into the sautéed vegetables. Stir continuously for about 2 to 3 minutes until the tomato paste caramelizes slightly, deepening its flavor.
- Combine the Ingredients: Pour in the entire 28-ounce can of whole San Marzano tomatoes with their liquid. Follow up with 2 cups of vegetable broth, ½ teaspoon of dried thyme, 1 large bay leaf, and 2 tablespoons of coconut aminos. Stir well, scraping the bottom of the pot to loosen any bits stuck on the bottom.
- Pressure Cook the Soup: Secure the lid on your Instant Pot and set the vent to the Sealing position. Change the setting to Manual High Pressure and set the cook time for 15 minutes. The pot will take a few minutes to pressurize before the cooking timer starts.
- Release the Pressure: When the cooking time is up, carefully do a Quick Release to release the internal pressure. Be cautious of the steam! Once safe, remove the lid.
- Finish the Soup: Turn off the Instant Pot and give the soup a moment to cool slightly. Discard the bay leaf, then stir in 1 14-ounce can of unsweetened, full-fat coconut cream. Add sea salt to taste and mix until fully incorporated.
- Blend Until Smooth: Carefully ladle the soup into a high-speed blender, working in batches. Blend until the soup is completely smooth and creamy, then return it to the Instant Pot.
- Serve and Enjoy: Serve the soup warm in bowls, garnished with freshly ground black pepper and chopped fresh basil, to taste.
Storing & Reheating
Store any leftover Whole30 Instant Pot Tomato Soup in an airtight container in the refrigerator for up to 5 days. If you want to keep it longer, freezing is a fantastic option! Pour the cooled soup into freezer-safe containers, leaving some space for expansion, and freeze it for up to 3 months. To reheat, simply thaw the soup overnight in the refrigerator, then warm it in the microwave or on the stove over medium heat until heated through. You may find that the texture thickens after freezing; you can adjust it with a bit more vegetable broth or coconut milk when reheating.
Chef’s Helpful Tips
- Avoid Burning: Keep an eye on the vegetables while they sauté; stirring regularly helps prevent burning.
- Temperature Matters: Using room-temperature coconut cream helps it blend seamlessly into the hot soup without clumping.
- Blend for Texture: If you want a chunkier soup, blend only half the ingredients and leave the rest as is for added texture.
- Flavor to Taste: Don’t shy away from adjusting the spices—feel free to add a pinch of red pepper flakes for heat or a splash of lemon juice for brightness.
- Make Ahead: This soup stores well, making it perfect for meal prep. Whip it up on a Sunday and enjoy it throughout the week!
There’s something special about homemade soup, especially when it’s as comforting and satisfying as Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan). This recipe combines delightful flavors with warmth, perfect for sharing with friends or curling up on the couch. Don’t hesitate to play around with these ingredients; maybe add a sprinkle of nutritional yeast for a cheesy twist or some roasted garlic for extra depth. Enjoy this cozy classics, and savor each warm bowl!
Recipe FAQs
Can I use fresh tomatoes instead of canned?
Absolutely! If using fresh tomatoes, about 2 pounds of ripe tomatoes will work well. Simply blanch, peel, and chop them, then add them in place of the canned tomatoes.
What can I substitute for coconut aminos?
If you don’t have coconut aminos on hand, low-sodium soy sauce or tamari (for gluten-free) can be good substitutes, although they might change the flavor slightly.
How do I ensure my soup is smooth?
When blending, work in batches and make sure to allow the soup to cool slightly to prevent steam buildup. A high-speed blender will give you the best results for a silky-smooth texture.
Can I adjust the thickness of the soup?
Definitely! If your soup is too thick, adding more broth or coconut milk while reheating will help reach your desired consistency.
PrintMore Soups Recipes
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📖 Recipe Card
Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Soups
- Method: Instant Pot
- Cuisine: Vegan
Description
This creamy Whole30 Instant Pot Tomato Soup is packed with flavor from San Marzano tomatoes and coconut cream. Perfect for a fast, healthy dinner or a comforting meal!
Ingredients
- 2 tablespoons neutral oil
- ½ cup chopped yellow onion (approximately 1 small onion)
- 1 cup chopped carrots (approximately 2 medium carrots)
- 2 tablespoons minced fresh garlic (approximately 4 large cloves)
- 1 tablespoon organic tomato paste
- 1 28-ounce can whole San Marzano tomatoes (do not drain)
- 2 cups vegetable broth
- ½ teaspoon dried thyme
- 1 large bay leaf
- 2 tablespoons coconut aminos
- 1 14-ounce can unsweetened, full-fat coconut cream
- sea salt to taste
- freshly ground black pepper to taste
- chopped fresh basil
Instructions
- Set Instant Pot to Sauté mode and add the neutral oil. Heat until hot and shimmery.
- Add the yellow onion, carrots, and minced garlic to the pot. Stir and sauté the vegetables for 5 to 10 minutes until soft.
- Stir in the tomato paste and cook for 2 to 3 minutes until it caramelizes slightly.
- Pour in the whole San Marzano tomatoes with their liquid.
- Add vegetable broth, dried thyme, bay leaf, and coconut aminos. Stir thoroughly, scraping any stuck bits from the bottom of the pot.
- Secure the lid, ensuring the vent is in the Sealing position. Set the Instant Pot to Manual High Pressure and cook for 15 minutes.
- Carefully release the pressure via Quick Release when done, taking care to avoid the steam.
- Remove the lid and discard the bay leaf. Stir in the coconut cream and season with sea salt.
- Blend the soup in batches until smooth, then return to the pot. Adjust consistency as desired.
- Serve the soup in bowls, topped with freshly ground black pepper and chopped fresh basil.
Notes
Adjust the seasoning to your taste; add more salt or pepper if desired.
For a spicier version, consider adding red pepper flakes during cooking.
Store leftovers in an airtight container in the fridge for up to 4 days.
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 5g
- Sodium: 350mg
- Fat: 18g
- Saturated Fat: 12g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg
