Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Whole30 Instant Pot Tomato Soup is a warm and comforting bowl of goodness that is both dairy-free and vegan. Imagine cozying up on a chilly evening or serving a delightful starter at a gathering—this soup delivers on all counts. Each spoonful is creamy and rich, thanks to the full-fat coconut cream, while the fresh vegetables work their magic with vibrant flavors. What sets this recipe apart is the combination of San Marzano tomatoes and aromatic herbs, creating a satisfaction that far surpasses store-bought options. Plus, it’s a wholesome way to indulge in your tomato soup cravings without guilt.
Table of Contents
I first stumbled upon this delicious recipe when searching for comforting yet healthier meal options. From the ease of the Instant Pot to the vibrant flavors, this soup quickly became a household favorite. Whether you’re following the Whole30 program, adopting a vegan lifestyle, or simply aiming for a deliciously nutritious meal, you’re bound to love this hearty tomato soup. Let’s dive into making this delightful dish in no time!
Why You’ll Love This Recipe
- Simple & Quick: With just about 15 minutes of cooking time, you’ll have a delicious soup ready to serve.
- Irresistible Flavor: The combination of sweet San Marzano tomatoes and aromatic herbs delivers a rich and satisfying taste.
- Eye-Catching Appeal: The bright red color and fresh basil topping make this soup as pretty as it is delicious.
- Flexible Serving: It’s perfect for lunch, dinner, or even as a warm snack on a cold day.
- Diet-Friendly Options: Completely vegan and dairy-free, making it an excellent choice for various dietary needs.
Ingredients You’ll Need
- 2 tablespoons neutral oil: Choose avocado oil, olive oil, or refined coconut oil, which adds a smoothness to the soup.
- ½ cup chopped yellow onion: About one small onion; it adds sweetness and depth to the flavor base.
- 1 cup chopped carrots: Approximately two medium carrots; these lend natural sweetness and vibrant color.
- 2 tablespoons minced fresh garlic: About four large cloves, imparting a robust flavor that elevates the entire dish.
- 1 tablespoon organic tomato paste: Helps intensify the tomato flavor and provides a thickness to the soup.
- 1 28-ounce can whole San Marzano tomatoes: The star of the show; don’t drain the liquid as it enriches the broth.
- 2 cups vegetable broth: Swap with chicken broth if not vegan; it enhances the soup’s liquid base.
- ½ teaspoon dried thyme: Provides an earthy herbal note that complements the tomatoes beautifully.
- 1 large bay leaf: Adds a subtle flavor dimension during cooking.
- 2 tablespoons coconut aminos: A soy sauce alternative that contributes a touch of umami flavor.
- 1 14-ounce can unsweetened, full-fat coconut cream: This gives the soup its creamy texture—make sure it’s at room temperature for easier incorporation.
- Sea salt and freshly ground black pepper: To taste, these are key in enhancing all the flavors.
- Chopped fresh basil: Sprinkle on top for added freshness and a pop of color.
How to Make Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Sauté the Vegetables: Set the Instant Pot to Sauté mode and add 2 tablespoons of neutral oil. Heat until it’s hot and shimmery, then toss in the ½ cup of chopped yellow onion, 1 cup of chopped carrots, and 2 tablespoons of minced fresh garlic. Stir occasionally for about 5 to 10 minutes, until the onions and carrots are very soft and fragrant.
Add Tomato Paste: Once the vegetables have softened, stir in 1 tablespoon of organic tomato paste. Cook for 2 to 3 minutes, letting the tomato paste start to caramelize for a bit of depth in flavor.
Incorporate the Tomatoes: Pour in the entire can (1 28-ounce) of whole San Marzano tomatoes, including the liquid, and stir well.
Add Liquid and Season: Next, pour in 2 cups of vegetable broth, along with ½ teaspoon of dried thyme, 1 large bay leaf, and 2 tablespoons of coconut aminos. Make sure to scrape the bottom of the pot to release any flavorful bits stuck from the sautéing process.
Pressure Cook: Secure the lid with the vent in the Sealing position. Set the Instant Pot to Manual High Pressure mode and adjust the cook time to 15 minutes. The pot will pressurize before the countdown begins.
Quick Release: When the cook time ends, carefully perform a Quick Release of the internal pressure, being cautious of the rising steam. Remove the lid once the pressure has fully released.
Finish the Soup: After turning off the Instant Pot, allow the soup to cool slightly. Remove and discard the bay leaf. Stir in 1 can (14 ounces) of unsweetened, full-fat coconut cream, along with sea salt to taste.
Blend to Perfection: To achieve a smooth texture, ladle the soup into a high-speed blender in batches. Blend until completely smooth, then return the pureed soup to the Instant Pot. Continue until all of the soup has been blended to your desired consistency.
Serve & Enjoy: Once you’re satisfied with the texture, ladle the soup into serving bowls. Season with plenty of freshly ground black pepper and a sprinkle of chopped fresh basil before serving warm.
Storing & Reheating
This tomato soup can be stored in an airtight container at room temperature for up to 2 hours after cooking. For longer storage, refrigerate it for up to 5 days, using a glass container for the best results. If you want to freeze it, place the soup in an airtight freezer bag or container, ensuring to leave some headroom, and it will hold well for up to 3 months. When you’re ready to enjoy it again, simply reheat in your Instant Pot on sauté mode or in a saucepan over medium heat, stirring until warmed through. Note that the texture may slightly thicken, so feel free to add a splash of vegetable broth to refresh it.
Chef’s Helpful Tips
- Avoid burning your garlic by watching it closely while sautéing; once it starts to brown, reduce heat.
- For a thicker soup, blend less; for a thinner consistency, blend more.
- Use room temperature coconut cream for smoother incorporation; if refrigerated, warm it slightly before adding to the soup.
- Swap in seasonal veggies like zucchini or bell peppers for a fun twist.
- Don’t skip the bay leaf; it adds a depth of flavor that’s well worth it.
This Whole30 Instant Pot Tomato Soup is not only satisfying but also provides a lovely opportunity to experiment with flavors and textures. Enjoy the warmth of homemade goodness, and feel free to add your personal touch to the recipe. Bring it to your next gathering or savor it quietly at home; regardless, you’ll find comfort in every bowl.
Recipe FAQs
Can I use fresh tomatoes instead of canned?
Absolutely! You can substitute about 3 pounds of fresh tomatoes; just chop them up and add them in the same step you would the canned tomatoes. Do note that you’ll need to adjust the cooking time slightly, potentially adding 5-10 minutes if they are firm.
How can I enhance the flavor?
If you want to amp up the flavors, try adding a pinch of red pepper flakes for heat or a splash of balsamic vinegar for added richness just before serving. Fresh herbs like thyme or oregano can also bring a delightful taste.
Can I make this soup ahead of time?
Yes! This soup keeps beautifully in the fridge for several days, making it a perfect make-ahead option. You can make it over the weekend and enjoy it for lunches during the week.
What can I serve with this soup?
This creamy tomato soup pairs beautifully with a fresh salad, crusty whole-grain bread, or even your favorite vegan grilled cheese for a comforting complete meal. Enjoy experimenting to find your perfect pairing!
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📖 Recipe Card
Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Soups
- Method: Instant Pot
- Cuisine: Vegan, Dairy-Free
Description
This Whole30 Instant Pot Tomato Soup is rich in flavor and incredibly simple to prepare. Made with fresh tomatoes, vegetables, and creamy coconut, it’s perfect for a quick dinner or a healthy comfort meal.
Ingredients
- 2 tablespoons neutral oil (avocado oil, olive oil, refined coconut oil, etc.)
- ½ cup chopped yellow onion (approximately 1 small onion)
- 1 cup chopped carrots (approximately 2 medium carrots)
- 2 tablespoons minced fresh garlic (approximately 4 large cloves)
- 1 tablespoon organic tomato paste
- 1 28-ounce can whole San Marzano tomatoes (do not drain)
- 2 cups vegetable broth or chicken broth (if not vegan)
- ½ teaspoon dried thyme
- 1 large bay leaf
- 2 tablespoons coconut aminos
- 1 14-ounce can unsweetened, full-fat coconut cream or unsweetened, full-fat coconut milk (at room temperature)
- sea salt (to taste)
- freshly ground black pepper (to taste)
- chopped fresh basil
Instructions
- Set the Instant Pot to Sauté mode. Heat 2 tablespoons of oil until hot and shimmery.
- Add ½ cup chopped yellow onion, 1 cup chopped carrots, and 2 tablespoons minced fresh garlic. Sauté for 5 to 10 minutes until soft.
- Stir in 1 tablespoon organic tomato paste and cook for 2 to 3 minutes until it caramelizes slightly.
- Pour in 1 28-ounce can whole San Marzano tomatoes with their liquid.
- Add 2 cups vegetable broth, ½ teaspoon dried thyme, 1 bay leaf, and 2 tablespoons coconut aminos. Stir well, scraping the bottom of the pot.
- Secure the lid with the vent set to Sealing. Set to Manual High Pressure for 15 minutes.
- Once cooking is complete, perform a Quick Release, carefully removing the lid afterward.
- Let the soup cool slightly, remove the bay leaf, and stir in 1 14-ounce can of coconut cream and sea salt to taste.
- Blend the soup in batches until smooth, then return it to the pot.
- Ladle into bowls, seasoning with freshly ground black pepper and chopped basil to serve warm.
Notes
For a smoother soup, blend longer until desired consistency is reached.
Use fresh tomatoes instead of canned for a fresher flavor if preferred. Shorten cooking times accordingly.
Feel free to adjust coconut cream to your liking for richness.
Nutrition
- Serving Size: 1 cup
- Calories: 226
- Sugar: 6g
- Sodium: 480mg
- Fat: 19g
- Saturated Fat: 14g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
