Vegan Tomato Soup with Roasted Fennel

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This Vegan Tomato Soup with Gluten-Free Chickpea Croutons is a tasty vegetable-packed way to warm up this winter.

I’m a soup fiend. Before I gave birth, I made it my mission to batch prep about 10 different types of soup to store in the freezer for when baby came. And while that may seem like a lot, let me assure you they were all gone within the first few weeks. Now, yet again, I am finding myself craving that belly-warming feel good experience of a nice big cozy bowl of soup. This vegan tomato soup with roasted fennel takes one of my childhood favourites (canned tomato soup) and gives it an adult makeover.

Why This Recipe Works

This soup makes the perfect weeknight dinner or a cozy appetizer when you’re entertaining. Either way, this soup is the ultimate comfort food and will basically warm your soul. I also love this vegan tomato soup recipe because

• It’s family friendly
• It’s vegan and gluten free
• It’s loaded with veggies

Key Ingredients

Fennel – fennel is a plant that is low in calories, but rich in nutrients such as potassium and phosphorus. The fronds of fennel have a somewhat bitter taste that turns neutral when cooked while also adding in key nutrients.

San Marzano Tomatoes – I highly recommend using San Marzano tomatoes as they are longer/thinner than other tomatoes, making them easier to blend for this vegan tomato soup recipe.

Chickpeas – This ingredient it’s technically optional, but make more the perfect gluten-free crouton topping alternative! Chickpeas are also packed with fiber and plant-based protein making this soup more nutrient-dense.

How To Make This Recipe

Step 1: Toss the fennel and onion with two tablespoons of oil and a pinch of salt on a baking sheet and roast for 30 minutes, or until tender.

Step 2: Add the remaining tablespoon of oil to the pot, and add in the garlic. Stir for 30 seconds, then add the tomato paste. Stir until well coated, then pour in the tomatoes, stock, oregano, and roasted vegetables. Bring to a boil, then cover, and reduce the heat to a simmer. Simmer for 25-30 minutes. Add the balsamic and maple, and season with salt and pepper, to taste.

Step 3: Puree using a hand blender until smooth. Reduce heat on oven to 350 F

Step 4: Toss the well-dried chickpeas with the oil and transfer to a baking sheet. Roast for 35-40 minutes, tossing halfway through. Add salt while still warm and allow to cool.

Step 5: To serve, top the soup with a drizzle of balsamic reduction, and a sprinkle of the chickpeas, chives and fennel fronds. Enjoy!

Expert Tips

When using any kind of blender, make sure to check that it can handle hot contents. In many blenders, the steam and heat from the contents inside can cause the container to expand and possibly pop off causing a major hazard.

If you are opting for the gluten-free crouton option for this vegan tomato soup recipe, it’s super important to make sure the chickpeas are as dry as you can get them!! I recommend using a cheesecloth to strain out excess liquid and then patting down with a paper towel or cloth.

Recipe FAQs

More Recipes You Might Like

If you’re anything like me and can’t get enough soup recipes, like this vegan tomato soup, on your hand right now, check out some of these delicious recipes on my blog:

• UNSTUFFED CABBAGE ROLL SOUP (VEGAN & GLUTEN FREE)
• BEST VEGAN POTATO SOUP (CREAMY WITH NO CREAM!)
• CREAMY VEGAN CORN SOUP WITH PROTEIN (GLUTEN FREE, HEALTHY)
• VEGAN BEAN & FROZEN VEGETABLE SOUP WITH PANTRY AND FREEZER STAPLES

Now tell me, what are your favourite childhood soups?What are your go-to soup recipes to have on a cold night? Let me know in the comments below!

Vegan Tomato Soup with Roasted Fennel

This Vegan Tomato Soup with Gluten-Free Chickpea Croutons is a tasty vegetable-packed way to warm up this winter.

5 from 3 votes

Print Pin Rate

Course: Main Dish

Cuisine: American

Prep Time: 10 minutes

Cook Time: 1 hour 40 minutes

Total Time: 1 hour 50 minutes

Servings: 4 – 6 people

Calories: 339kcal

Author: Abbey Sharp

Ingredients

• ▢ 3 tbsp olive oil
• ▢ 1 head fennel diced (fronds reserved)
• ▢ 1 yellow sweet onion diced
• ▢ 5 cloves garlic minced
• ▢ 2 tbsp tomato paste
• ▢ 1, 28 oz cans San Marzano tomatoes
• ▢ 4 cups low sodium vegetable stock
• ▢ 1 tbsp dried oregano
• ▢ 2 tbsp aged balsamic vinegar
• ▢ 1 tbsp maple syrup or to taste (depending on the acidity of your tomatoes)
• ▢ Salt and pepper to taste

Garnish:

• ▢ 2 tbsp olive oil
• ▢ 1 can chickpeas drained, rinsed and dried REALLY well
• ▢ Salt to taste
• ▢ Chives minced
• ▢ Fennel fronds
• ▢ Balsamic reduction

Instructions

• Preheat oven to 425 F.
• Toss the fennel and onion with two tablespoons of oil and a pinch of salt on a baking sheet and roast for 30 minutes, or until tender.
• Add the remaining tablespoon of oil to the pot, and add in the garlic. Stir for 30 seconds, then add the tomato paste. Stir until well coated, then pour in the tomatoes, stock, oregano and roasted vegetables. Bring to a boil, then cover, and reduce the heat to a simmer. Simmer for 25-30 minutes. Add the balsamic and maple, and season with salt and pepper, to taste.
• Puree using a hand blender until smooth.
• Meanwhile, reduce heat on oven to 350 F.
• Toss the well dried chickpeas with the oil and transfer to a baking sheet. Roast for 35-40 minutes, tossing half way through. Add salt while still warm and allow to cool.
• To serve, top the soup with a drizzle of balsamic reduction, and a sprinkle of the chickpeas, chives and fennel fronds. Enjoy!

Nutrition

Calories: 339kcal | Carbohydrates: 37g | Protein: 10g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Sodium: 447mg | Potassium: 1278mg | Fiber: 7g | Sugar: 19g | Vitamin A: 665IU | Vitamin C: 33mg | Calcium: 162mg | Iron: 5mg

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Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.