Tomato Carrot Soup

This Tomato Carrot Soup is a twist on a classic favourite. Easy to make and super filling, this ought to be next on your lunch or dinner list. Plus, it makes the perfect pairing to a grilled cheese!

Originally posted December 14, 2021. Updated September 27, 2024.

 

Why I love this Tomato Carrot Soup

Historically, I haven’t been a huge fan of tomato soup, but because many people are, I wanted to make a version that I also enjoyed. I think the barrier for me was that it just seemed like a bowl of pureed tomatoes, which didn’t sound too appealing or filling. 

To “beef” up this soup (without any meat, of course), I decided to add a can of white kidney or navy beans. These add filling fibre, protein and a creaminess that is so tasteful. 

Plus, the addition of cream cheese adds an extra level of smoothness and a rich flavour that isn’t typically found in a classic tomato soup.

This soup recipe is incredibly easy to make and doesn’t require any obscure ingredients. You can also use an immersion blender or a high speed blender to create the texture of your choosing.

We’re ready for soup season with this delicious recipe!

 

Ingredients needed

For this super easy Creamy Tomato Carrot Soup, all you need is:

• Olive oil
• White or yellow onion
• Garlic cloves
• Diced tomatoes
• Carrots
• Tomato paste
• Vegetable broth
• White beans
• Basil (dried)
• Cream cheese
• Salt and black pepper

Thankfully, a lot of these ingredients are pantry and kitchen staples. The few things that may not be as regular on your grocery list, like cream cheese, can be utilized after this recipe! Add cream cheese to pasta sauces (in place of goat cheese) to make them creamier, whip up an easy cheesecake for the holidays or keep it uber simple and slather it on a bagel with some homemade everything bagel seasoning!

 

Ingredient substitutions

Here are some alternative ingredients you can use instead of the recommended list:

• Fresh tomatoes
  • Instead of canned tomatoes, you can use fresh tomatoes and either roast them before adding them to the pot or cook them over the stove using this method.
• Alternative beans and legumes
  • If you don’t have kidney beans or navy beans, a can of lentils will also provide a great source of fibre, iron and plant-based protein.
• Beef or chicken broth
  • If you aren’t concerned about this being a vegetarian recipe, you can use beef or chicken broth instead of vegetable broth.
• Goat cheese or plant-based alternative
  • Feel free to use whatever soft cheese you have on hand in this recipe. Goat cheese or a soft plant-based alternative like a cashew spread would work well!
• Fresh basil
  • I recommend topping this soup with fresh basil if you have it on hand.
• Red pepper flakes
  • For extra flavour and spice, add ½-1 tsp of red pepper flakes to the soup.

How to make Tomato Carrot Soup

It’s time to get cooking! Here’s how to make this recipe:

1. In a large pot over medium heat, add the olive oil, onions, garlic and carrots. Cook for a few minutes, stirring occasionally, until the onions are tender and fragrant and the carrots begin to soften.
2. Add the diced tomatoes, tomato paste and vegetable broth and stir well. Bring to a boil on high heat and then simmer for 15 minutes, allowing for the flavours to blend and the carrots to cook.
3. Next, mix in the cream cheese and stir until melted. Then add the beans, dried basil, black pepper and salt, adjusting the seasonings to taste. Cook for another 5-7 minutes and then remove from heat.
4. When the soup is slightly cooled, use an immersion or high speed stand blender to blend the soup until it is creamy. Top with fresh basil or parsley, grated cheese or a side of grilled cheese and enjoy!

 

How to store tomato soup: fridge and freezer tips

When it comes to storing this Tomato Carrot Soup, you have a few options!

If you plan to eat the soup within 3-4 days, allow it to fully cool before transferring it to an airtight container. You can then keep it in the fridge for up to 4 days.

To reheat the soup from the fridge, you can use the microwave or stove. If using the microwave, place your portion of soup in a microwave-safe bowl and heat in 30 second increments, stirring in between each one. Continue until the soup reaches your desired temperature.

If you prefer using the stove, add the soup to a small saucepan and heat on medium-high heat for 5-10 minutes, or until the soup reaches your ideal temperature.

If you want to freeze it for busy days coming up in the season, again, allow it to fully cool before transferring it to an airtight container. You could also use an empty and clean yogurt container. Don’t forget to label the container so you don’t forget what it is! Place it in the freezer and store it for up to 3-4 months.

 

Here are a few ways to reheat the soup from frozen:

1. Take the soup out of the freezer the night before and place it in the fridge to thaw out overnight. It’s helpful to put the container on top of a plate so that it catches the excess liquid when it thaws.
2. Take the soup out of the freezer 1 hour before eating and place it in a large pot or container that’s filled with hot water. After 10-20 minutes, the hot water will thaw the outside layer of soup, making it easier to transfer the soup to a pot. Place this pot on low heat with the lid on and cook until completely thawed and warmed. Make sure you stir it around every 5-10 minutes so the soup doesn’t burn. This can take around 30 minutes, depending on the size of the frozen soup.

What to serve with this soup

To bring the soup to the next level, consider topping it with some fresh basil or parsley. A sprinkle of grated cheese or even some roasted pumpkin seeds can elevate the flavour and texture. 

You can also never go wrong with keeping it simple with a top of freshly ground black pepper and salt. Season to your liking!

Don’t forget to accompany the soup with some tasty sides. Of course, my favourite option is an ooey gooey grilled cheese sandwich. I made the one pictured here with gouda cheese and it was delicious! 

Alternatively, you could also enjoy this creamy tomato soup with a side of baguette and butter, veggies and dip or fresh leafy green salad! There are a ton of options that pair really nicely.

 

Health benefits of Tomato Carrot Soup

As a dietitian, I like to create recipes that provide benefits for our overall health. This soup is packed with nutrients! Each serving of this Tomato Carrot Soup provides roughly:

• 7 grams of fibre
• 7 grams of protein
• A variety of B vitamins
• Vitamin C, E and K
• Minerals like calcium, iron, magnesium, zinc and more! 

Boost the nutrient density of this meal even more with some of the suggested toppings and pairings above!

 

Dietary considerations

This soup is already gluten free and vegetarian but there are methods to accommodate other dietary restrictions for this soup.

• Lactose free: opt for a lactose-free cream cheese. Some individuals have an easier time digesting goat cheese compared to other lactose-containing cheeses but goat cheese is NOT lactose free.
• Dairy free: opt for a dairy free soft cheese.
• Vegan: opt for a plant-based soft cheese like a cashew spread.

More cozy soup recipes!

Don’t forget to check out some of my other favourite soup recipes:

• Vegetarian Egg Drop Soup
• Lemon Orzo Soup (Vegan)
• Healthy Potato Leek Soup with Turkey
• Butternut Squash, Carrot and Lentil Soup
• Lemon Chicken Quinoa Soup

 

If you make this Tomato Carrot Soup, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!