Creamy Vegan Tomato Soup

By Kelsie White

Creamy Vegan Tomato Soup


In our January 2024 cooking class (the first in our Redlands Office), Registered Dietitian Kelsie White showed us how to make a delicious Creamy Vegan Tomato Soup with some extra hidden veggies. Enjoy!

Creamy Vegan Tomato Soup


  • 1 cup diced onion about 1/2 onion, diced
  • 1 large clove garlic minced
  • 1 tablespoon extra virgin olive or avocado oil
  • ½ cup raw cashews soaked for a few hours, if you’re not using a high-speed blender
  • ½ cup water
  • 4 ½ cups canned stewed tomatoes about three 14.5-ounce cans (use diced tomatoes for lower sugar content)
  • 1 tablespoon granulated sugar
  • 1½ teaspoon dried basil or a handful of fresh basil
  • ¾ teaspoon salt or to taste
  • ⅓ package silken tofu
  • ¾ cup steamed cauliflower


  1. Soak cashews in hot water to soften.
  2. In a pan, sauté onion and garlic in 1 teaspoon olive oil for 1 to 2 minutes, just until they are soft and fragrant.
  3. Place cashews and water in blender. Blend on high for about 30 seconds, or until the mixture is fairly smooth and creamy. If you need more liquid, add a cup or two of your tomatoes and blend again until all the cashew pieces have disappeared.
  4. Add sautéed onion/garlic, cauliflower, silken tofu, fresh basil (if using instead of dried basil) and remaining tomatoes to blender and blend until smooth.
  5. Pour blender contents into a saucepan on medium heat. As soup begins to simmer, stir frequently to prevent lumpiness and burning. Simmer for about 8-10 minutes, or until the color of the soup has darkened.
  6. Add remaining ingredients: Granulated sugar, dried basil (if using instead of fresh) and salt to your saucepan.
  7. Enjoy!


For more recipes, check out those posted on our website and YouTube channel.





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