African Carrot-Tomato Soup {Vegan}

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This vegan tomato soup is an African inspired, nourishing, dairy free and paleo recipe. Make the tomato carrot soup for a quick meal anytime!

It’s quick to make and naturally paleo and vegan. A soup for any season!

speckled brown bowl of tomato soup with garnishes and herbs on marble with striped linen on the side
Creamy dreamy oh so delicious carrot-tomato soup.  I kinda sorta think this is the perfect end of fall vegetable soup. It’s soothing yet cozy, comforting yet nourishing.

It’s flavorful yet UBER simple and easy to make.  Plus, I have a major love for African spices. Did I ever tell you I lived there for a summer? Yep, a life changing experience working at an orphanage in Zambia.

But that’s a story for another day.
Let’s talk soup for the soul ingredients and health perks.

Vegan Tomato Soup Ingredients

  • Tomatoes – Whole peeled work best. Tomatoes are rich in lycopene, an antioxidant that has been shown to low blood pressure and protect against certain types of cancers.
  • Carrots-  The more variety the better. I choose yellow and orange, but I think adding purple carrots would be divine!
  • Onion – Do you know green onion is rich in biotin and quercetin, which you know I love!  Quercetin helps fight oxidative stress. See my quercetin rich smoothie.
  • Coconut Milk – A dose of healthy fats.
  • African Inspired Spices and Sauces –  Curry sauce or chili sauce, cumin, cinnamon, ginger, a pinch of cloves. All full of Anti-inflammatory properties, healing, and soothing for the body!
  • Almond butter for extra creaminess. And a dose of Vitamin E.
  • Vegetable Broth
  • Toppings –  Crushed nuts, fresh herbs (parsley or cilantro both are lovely), lime, red pepper flakes, and a drizzle of olive oil.

This vegan soup has so many wonderful healing nourishing ingredients, not to mention flavor.

I think you will love getting a jump start on better for you food season (aka New Year).

Bonus nutrition fact about yellow carrots!
Yellow carrots (see below) are rich in lutein, a pigment similar to beta- carotene (think orange). Both are absorbed as Vitamin A in the body.

macro shot of yellow carrots laying side by side

close up side view of tomato carrot soup with garnishes and nuts.

But let’s refocus on the recipe we got going on here. Yes, I mentioned it’s easy. In fact, it takes all of 30 minutes.

overhead view of tomato carrot soup in dutch oven with wooden spoon in it. garnishes on top and striped linen on side

How to Make African Tomato Carrot Soup

  1. Saute the onion and carrots in a large stock pot until softened.
  2. Add the broth, spices, tomatoes, lime juice, almond butter, and coconut milk. Quick boil, stir, then simmer!
  3. Let the soup ingredients cool down a wee bit, then carefully transfer to a blender. Alternatively, you may blend the soup with a hand mixer.
  4. Blend these heavenly ingredients together until smooth.

African Tomato Carrot  Soup - ingredients in a blender
African Tomato Carrot  Soup - ingredients in a blender blended until creamy orange red color

  1. Transfer soup back to the pot. Mix in the onion powder and arrowroot slurry. This helps to thicken the soup. Then let it simmer for an additional 5-10 minutes.
  2. Serve with fresh parsley and fancy schmancy topping of choice. 🙂

Voila!
Creamy Zanzibar carrot-tomato soup is an African Inspired dairy free bisque. Peeled tomatoes, carrots, spices, coconut milk, and curry paste. Paleo, Vegan.

Recipe History and Notes

Now, I know what you’re thinking. “Why is this specifically African soup?” Good question.

Zanzibar is a little island off the eastern coastline of Tanzania, and while I’ve never been there, I have been to Zambia and South Africa.

I also have friends from East Africa (the Coast), and lucky for me, they were willing share their favorite cooking tips and recipes with me. Zanzibar food is VERY similar to the food I had in Zambia. But yes, I “Americanized” this recipe, just a wee bit!

Another favorite African-Inspired soup mix that’s on my list to make is Urojo Soup, which has turmeric, green and red chilies, mango, potato, and topped with chutney and potato shavings. Basically all my favorite food and spices, like, whoa!

For a hearty african inspired tomato soup/stew, check out my Crock Pot African Peanut Stew.

Substitutes –

  • If you don’t have canned plum tomatoes, you may use canned diced tomatoes, drained.
  • Red curry paste can be found in an Asian supermarket or Whole Foods. But if you can’t find it, then feel free to use 1/2 tsp curry powder and 1 tablespoon chili sauce or tomato sauce in its place. Still tasty!

Print

bowl of tomato soup with garnishes and herbs on marble with striped linen on the side

African Carrot-Tomato Soup (Vegan)



  • Author:
    Lindsay Cotter

  • Prep Time:
    5

  • Cook Time:
    25

  • Total Time:
    30

  • Yield:
    4-5 servings

  • Diet:
    Vegan

Description

This creamy carrot-tomato soup is an African inspired type of dairy free bisque. Made with simple wholesome ingredients, it’s quick to make and naturally gluten free, paleo and vegan.


Ingredients

  • 5 green onions, stem only (or 1/3 c chopped white onion)
  • 1/2 to 1 tbsp olive oil
  • Two 6 inch carrots- peeled and chopped (extra for garnishing if desired)
  • 10 ounces of vegetable broth
  • One 28 ounce can of whole peeled tomatoes, drained
  • Juice of 1/2 of a lime
  • 1 tbsp creamy almond butter
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/4 teaspoon ground cumin
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground ginger
  • 2 tbsp red curry paste (see notes for substitutes)
  • 1/2 cup coconut milk (canned)
  • 1.5 tbsp arrowroot starch or cornstarch mixed with equal parts cold water or non dairy milk.
  • 1/4 tsp onion powder
  • Sea salt and pepper to taste

Optional Toppings:

  • Fresh chopped parsley or green onion
  • Red pepper flakes

Instructions

  1. Place onion, oil, and chopped carrots in stock pot. Cook in pan on medium heat for 5-8 minutes or until onions are browned and carrots softened.
  2. Add 10 ounces of vegetable broth and whole peeled tomatoes. Mix and simmer 5 minutes.
  3. Next add your lime juice, almond, butter, salt/pepper, spices, curry paste,and coconut milk. Bring to a light boil then reduce and simmer for 10 minutes.
  4. Carefully transfer soup into a blender (or Vitamix) and puree until creamy. You can also use a hand blender.
  5. Place pureed soup back in the stock pot. Add the onion powder and arrowroot “slurry” (see notes) and cook on medium low, whisking, for another 5 minutes. You don’t want arrowroot starch to cook too long with the soup. It best to add last.
  6. If using corn starch, you can add it sooner and cooker longer and it thickens food quickly and at higher temperatures and won’t break down.
  7. Taste and adjust salt/spices if needed.
  8. Serve and garnish with toppings of choice.
  9. Store in fridge covered for up to 5 days or freeze.

Notes

For the slurry. Mix the arrowroot into equal parts cold liquid (water or non-dairy milk) and whisk until smooth. If using arrowroot starch, add after blending.

Curry paste substitutes – Red curry paste can be found in an Asian supermarket or Whole Foods. But if you can’t find it, then substitute red curry paste with 1/2 tsp curry powder and 1 tablespoon chili sauce.

  • Category: side dish, soup
  • Method: stove
  • Cuisine: African

Nutrition

  • Serving Size: 1
  • Calories: 219
  • Sugar: 4.1g
  • Sodium: 867mg
  • Fat: 14.1g
  • Saturated Fat: 6.5g
  • Carbohydrates: 21.9g
  • Fiber: 3.4g
  • Protein: 4.9g
  • Cholesterol: 0mg

Keywords: tomato soup, paleo, gluten free, curry, vegan, dairy free, bisques

May I suggest you add it to your soup season menu plan. It will keep that immune system top notch and taste buds happy!

Hit me up with more soups to add to the menu this season.

Cheers!

LC

Creamy Zanzibar carrot-tomato soup is an African Inspired dairy free bisque. Peeled tomatoes, carrots, spices, coconut milk, and curry paste. Paleo, Vegan.

 


MORE SOUP & IMMUNITY BOOSTING RECIPES HERE!

This recipe is part of Our Best Healthy Soup Recipes for Fall and 10 Best Immunity Boosting Recipes collections. Check it out!