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birds eye view of creamy tomato soup

Vegan Tomato Soup (Creamy & Protein Packed)

This vegan tomato soup is high in protein and fibre and is naturally creamy with no added cream, making it the perfect cozy soup to help keep you warm on a cold day!
Course Appetizer, Soup
Cuisine American
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4
Calories 290kcal


  • 1 tbsp extra virgin olive oil
  • 1 small onion diced
  • 3 cloves garlic minced
  • 2 cups frozen butternut squash
  • 2 x 680 ml cans tomato sauce about 5 1/2 cups
  • 1 cup no salt added vegetable broth
  • 1 19 oz can no salt added white cannellini beans rinsed
  • 2 tbsp fortified nutritional yeast
  • 2 tbsp Maple syrup or more to taste
  • 1/2 tsp sweet smoked paprika or more to taste
  • Salt and pepper to taste
  • For serving optional:
  • Basil
  • Extra virgin olive oil
  • Toasted pine nuts
  • Croutons


  • Add the olive oil to a large soup pot over medium heat. Add the onion and garlic and saute until fragrant and softened, about 5 minutes.
  • Add the butternut squash, tomato sauce, broth, beans, nutritional yeast, maple, paprika and a pinch each of salt and pepper. Cover with a lid and allow to simmer for 15 minutes, until the beans and squash are very soft.
  • Puree with a hand blender or transfer to a stand alone blender and puree until smooth. f you prefer a thinner soup, add more broth and season with additional salt and pepper, to taste.
  • Garnish with basil, olive oil, pine nuts and croutons, if desired.


This recipe uses up a bunch of vegan staples like nutritional yeast, maple syrup and veggie broth. But if you don't need to make this vegan and don't really want to go out of your way to buy these specialty ingredients, you definitely don't have to! You can substitute the nutritional yeast for cheese, use chicken broth or a bouillon cube, and add 1-2 teaspoons of sugar instead of maple syrup which will help to reduce the acidity from the tomato sauce.


Calories: 290kcal | Carbohydrates: 51g | Protein: 15g | Fat: 5g | Saturated Fat: 1g | Sodium: 33mg | Potassium: 1087mg | Fiber: 10g | Sugar: 9g | Vitamin A: 7564IU | Vitamin C: 17mg | Calcium: 158mg | Iron: 5mg