Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan) is a heartwarming dish that brings comfort in every spoonful. The moment you take your first taste, you’ll savor the rich, vibrant flavors of tomatoes mingling with aromatic garlic and fresh herbs. This soup is not only creamy from the addition of coconut cream but also light enough to warm you up without weighing you down—perfect for those cozy evenings!
Table of Contents
My love affair with tomato soup dates back to my childhood. I remember slurping it down with a crispy grilled cheese sandwich, feeling that nostalgic warmth spread through me. As I transitioned into a Whole30 lifestyle, finding a way to recreate that comfort was essential. This easy-to-make recipe captures all the essence of classic tomato soup, minus the dairy, making it a go-to dish whether you’re following Whole30 or not. You’re going to adore the simplicity—and the taste!
Why You’ll Love This Recipe
- Simple & Quick: This soup comes together in under an hour, thanks to the Instant Pot, making it a breeze for weeknight dinners.
- Irresistible Flavor: Bursting with the sweetness of carrots, the depth of roasted tomatoes, and a hint of garlic, every bite is pure bliss.
- Dairy-Free & Vegan: Enjoy a creamy texture without any dairy—perfect for those with dietary restrictions.
- Versatile Serving: It’s great as an appetizer, a light meal paired with crusty bread, or even a hearty snack to cure those midday cravings.
- Freezable: Make a big batch and freeze it for future meals—ideal for busy weeks or unexpected guests.
Ingredients You’ll Need
- 2 tablespoons neutral oil: Avocado oil is a great choice for its high smoke point and mild flavor, but olive oil works too.
- ½ cup chopped yellow onion: One small onion adds sweetness and depth to the soup; feel free to substitute with shallots.
- 1 cup chopped carrots: These tender veggies not only sweeten the soup but also pack in nutrients; use more or less depending on preference.
- 2 tablespoons minced fresh garlic: About four large cloves of garlic bring aromatic flavor—don’t skimp on this!
- 1 tablespoon organic tomato paste: This ingredient intensifies the tomato flavor; look for brands without added sugar for a Whole30 compliant option.
- 1 (28-ounce) can whole San Marzano tomatoes: These tomatoes are known for their sweetness and are perfect for soup; keep the juices for incredible flavor.
- 2 cups vegetable broth: Choose a high-quality broth for the best flavor; chicken broth can be a wonderful substitute if not strictly vegan.
- ½ teaspoon dried thyme: A lovely herb that complements the tomatoes; fresh thyme works great if you have it on hand.
- 1 large bay leaf: Adds a subtle depth; make sure to remove it before serving.
- 2 tablespoons coconut aminos: A soy sauce alternative that brings umami; you can use soy sauce if not vegan.
- 1 (14-ounce) can unsweetened, full-fat coconut cream: This provides a rich, creamy texture without dairy; coconut milk can be used as a lighter alternative.
- Sea salt: To taste—always adjust to enhance the flavors.
- Freshly ground black pepper: A sprinkle adds warmth and enhances the overall taste.
- Chopped fresh basil: This is the finishing touch that brightens the soup’s flavor.
How to Make Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Heat the Oil: Set your Instant Pot to Sauté mode. Add 2 tablespoons of neutral oil, letting it heat until it shimmers.
Sauté Vegetables: Once hot, toss in ½ cup chopped yellow onion, 1 cup chopped carrots, and 2 tablespoons minced fresh garlic. Stir well and sauté for about 5 to 10 minutes until the onions are translucent and the carrots are soft.
Caramelize Tomato Paste: Add 1 tablespoon organic tomato paste to the pot. Stir for 2 to 3 minutes, letting it caramelize slightly to enhance its flavor.
Add Tomatoes and Broth: Pour in the entire content of 1 can of whole San Marzano tomatoes (don’t drain) and 2 cups vegetable broth. Add ½ teaspoon dried thyme, 1 large bay leaf, and 2 tablespoons coconut aminos. Mix everything, scraping any delicious bits off the bottom of the pot.
Pressure Cook: Secure the lid with the vent in the sealing position. Set your Instant Pot to Manual High Pressure and adjust the time to 15 minutes. The pot will pressurize before the cooking time begins.
Release Pressure: Once cooked, carefully quick-release the pressure. Be cautious of the steam! Remove the lid and let the soup cool slightly.
Finish with Coconut Cream: Discard the bay leaf from the pot. Stir in 1 can of unsweetened, full-fat coconut cream and add sea salt to taste. Mix until thoroughly combined.
Blend Smooth: For a silky texture, ladle the soup into a high-speed blender in batches. Blend until completely smooth before returning it to the pot. Adjust the consistency to your liking.
Serve & Garnish: Ladle soup into bowls. Sprinkle with fresh black pepper and chopped fresh basil for a delightful finish.
Storing & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 5 days. If you want to make it ahead, soup can freeze well for up to 3 months in a freezer-safe container. To reheat, simply thaw overnight in the fridge and warm on the stove over medium heat, stirring occasionally. You may find a change in texture upon thawing, so adding a dash of broth or extra coconut cream can revive the creamy consistency.
Chef’s Helpful Tips
- Avoid burning the garlic by keeping a close eye while sautéing; too much heat can turn it bitter.
- Use room temperature coconut cream for easy mixing—if it’s chilled, it may clump.
- Taste as you go! Adjusting the seasoning after blending can make a big difference.
- If it’s too thick, splash in a little more broth until you find your perfect consistency.
- Feel free to get creative with spices—adding a pinch of red pepper flakes can infuse a lovely warmth.
Each spoonful of this Whole30 Instant Pot Tomato Soup will bring you joy and satisfaction. Try it as-is, or pair it with a fabulous salad or your favorite bread.
Recipe FAQs
Can I substitute fresh tomatoes for canned tomatoes?
Absolutely! If you have fresh San Marzano tomatoes, you can use them. Roughly 2 pounds of fresh tomatoes will yield similar results. Just be sure to peel and chop them first.
How can I make this soup spicier?
If you like a little heat, consider adding a pinch of crushed red pepper flakes during the sautéing process, or stir in a dash of hot sauce at the end for an extra kick.
Can this recipe be doubled?
Yes! You can easily double the recipe if you need a larger batch. Just ensure that your Instant Pot has the capacity to handle the increased volume.
How should I store leftovers?
Keep the soup in an airtight container in the refrigerator for up to five days, or freeze for up to three months. Just remember to let it cool completely before storing.
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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
Description
This Whole30 Instant Pot Tomato Soup is a delightful combination of tomatoes, coconut cream, and fresh herbs, creating an irresistible, healthy dish that’s perfect for any occasion. It’s quick to prepare and works well as a comforting meal or side dish.
Ingredients
- 2 tablespoons neutral oil
- ½ cup chopped yellow onion
- 1 cup chopped carrots
- 2 tablespoons minced fresh garlic
- 1 tablespoon organic tomato paste
- 1 28-ounce can whole San Marzano tomatoes
- 2 cups vegetable broth
- ½ teaspoon dried thyme
- 1 large bay leaf
- 2 tablespoons coconut aminos
- 1 14-ounce can unsweetened full-fat coconut cream
- sea salt to taste
- freshly ground black pepper to taste
- chopped fresh basil
Instructions
- Set Instant Pot to Sauté mode and add 2 tablespoons of neutral oil, heating until hot and shimmery.
- Add ½ cup chopped yellow onion, 1 cup chopped carrots, and 2 tablespoons minced garlic. Stir and sauté for 5-10 minutes until soft.
- Stir in 1 tablespoon organic tomato paste, cooking for 2-3 minutes until it caramelizes slightly.
- Pour in 1 28-ounce can of whole San Marzano tomatoes with liquid.
- Add 2 cups vegetable broth, ½ teaspoon dried thyme, 1 bay leaf, and 2 tablespoons coconut aminos. Stir well and scrape the bottom to loosen any bits.
- Secure the lid with the vent in sealing position. Set to Manual High Pressure for 15 minutes.
- Once cooking is done, perform a quick release of the pressure and carefully remove the lid.
- Remove the bay leaf and stir in 1 14-ounce can of unsweetened coconut cream, adding salt to taste.
- Blend the soup in batches in a high-speed blender until smooth, returning to the pot after each batch.
- Ladle the soup into bowls and season with freshly ground black pepper and chopped basil. Serve warm.
Notes
For an extra layer of flavor, try adding a splash of balsamic vinegar before serving.
If you prefer a chunkier soup, blend only half of it or use an immersion blender.
Store leftovers in an airtight container for up to 4 days in the fridge.
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 6g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 13g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 3g
- Cholesterol: 0mg
