No-Cook Vegan Creamy Tomato and Basil Soup

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This month my husband has put himself up to the challenge of a 30 day plant-based diet. At least half of that he is trying to eat raw foods. I have to say I am really impressed with his efforts, he has been doing really well. Mind you, this is coming from a man who before I met him was eating some type of meat at almost every meal, especially prosciutto (that really was his first love before me!) So if you are thinking your mate or family will never give up, or at least greatly cut back their carnivorous habits let me tell you there is hope!

I love having him eating this way because it gives me more incentive to get creative to make sure he likes the food too. And when he gives me the thumbs up I know it must be good so of course I have to share it with you!

This raw, dairy-free soup only takes five minutes to make, that is with preparation and all! Talk about keeping it simple and quick, there is no excuse not to find five minutes to eat a healthy meal. I like to have a nice green leafy salad with this, it complements it nicely. Dehydrated crackers are nice too.

This soup is oil-free and salt-free. On the Standard American Diet (SAD) oils and salt are found in everything. I really try to avoid them as much as possible. Sun-dried tomatoes tend to be salty, so I added them to give that added flavor without the extra salt. If you have a high-speed blender like a Vitamix it’s really nice because it actually warms the soup, if not this it’s still really good at room temperature.

Further Food Nutritionist Commentary:

You actually receive more nutritional benefit from tomatoes when they are cooked. Cooking tomatoes allows the nutrient lycopene to be more readily available for digestion & absorption. Lycopene is a powerful antioxidant. Instead of raw, consider using canned, organic whole plum tomatoes, or roasting your own. I would not label oil as an "evil" food. Because it is a fat, it is calorie-dense, so it is key to be mindful of how much you use. Oils like olive, canola, & avocado oils are great sources of healthy fats, and can work well in salad dressings or for roasting & sautéing vegetables. It is important to be aware of how much sodium is in your foods- for the most part, sodium is concentrated in processed foods like instant & packaged goods or fast food. If you are an individual with heart disease, it is recommended to limit your sodium intake. Try using other herbs & spices for flavor in place of salt- like oregano & rosemary in this recipe.

By Alex Lane MS, RDN/LD

No-Cook Vegan Creamy Tomato and Basil Soup

  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Servings: 2

Ingredients

5 vine ripe organic tomatoes

1/4 cup raw cashews (soaked over night, rinsed and drained)

1/4 cup oil-free sun-dried tomatoes ( I use Just Tomatoes)

1/4 cup basil leaves

1 tablespoon fresh rosemary

1 teaspoon dried oregano

1/8 teaspoon red chili pepper flakes

(optional) 2 tablespoons nutritional yeast

Instructions

  1. Put all the ingredients in the blender and blend for about one minute until creamy. IF you have a high-speed blender and want it warm, blend for at least two minutes.
  2. Pour into a beautiful bowl, garnish with basil leaves and chili flakes.
Put all the ingredients in the blender and blend for about one minute until creamy. IF you have a high-speed blender and want it warm, blend for at least two minutes. Pour into a beautiful bowl, garnish with basil leaves and chili flakes.

Nutrition Information

Per Serving:  Calories: 334; Total Fat: 13 g; Saturated Fat: 2 g; Monounsaturated Fat: 6 g; Polyunsaturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 93 mg; Potassium: 1501 mg; Carbohydrate: 57 g;  Fiber: 26 g; Sugar: 11 g; Protein: 13 g
Nutrition Bonus:
Calcium: 114%; Vitamin C: 99%; Iron: 86%; Vit A: 67%
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One thought on “No-Cook Vegan Creamy Tomato and Basil Soup

  1. Qudsia Gandhi

    Good recipe but I am sorry This is not soup by any means! At best it’s a juice or a kind of smoothie! Soup by definition itself is made by boiling meat, fish or vegetables in water or stock!

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