Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan) is a comforting dish that hits the spot on chilly days. This soup is velvety smooth and bursts with rich tomato flavor, making it not only satisfying but also healthy. With just a few basic ingredients, your Instant Pot will elevate them into a luscious bowl that rivals any restaurant version. And the best part? It’s completely dairy-free and vegan, so everyone at your table can enjoy it without worry.
Table of Contents
I first stumbled upon this recipe during my Whole30 journey, craving something warm and hearty but needing to stick to my dietary guidelines. The Instant Pot turned out to be a lifesaver, allowing me to whip up this deliciously creamy tomato soup in no time. Now, it’s a staple in my household, perfect for busy evenings or a cozy lunch with grilled cheese on the side. Trust me, your taste buds are going to thank you for trying this!
Why You’ll Love This Recipe
- Simple & Quick: You can whip up this soup in about 30 minutes from start to finish, making it perfect for weeknight dinners.
- Irresistible Flavor: The combination of fresh ingredients and aromatic herbs gives this soup a depth of flavor you’ll crave.
- Eye-Catching Appeal: Bright red tomatoes mixed with fresh basil not only taste great but look amazing in a bowl!
- Flexible Serving: Enjoy it on its own, pair it with crusty bread, or serve it as a starter at a gathering.
- Diet-Friendly Options: It fits perfectly into vegan, dairy-free, and Whole30 lifestyles without sacrificing taste.
Ingredients You’ll Need
- 2 tablespoons neutral oil: Avocado oil, olive oil, or refined coconut oil work well here for sautéing the vegetables.
- ½ cup chopped yellow onion: About 1 small onion, it adds sweetness and depth of flavor to the soup.
- 1 cup chopped carrots: Roughly 2 medium carrots, providing natural sweetness and vibrant color.
- 2 tablespoons minced fresh garlic: Approximately 4 large cloves, for aromatic depth.
- 1 tablespoon organic tomato paste: It helps intensify the tomato flavor, adding richness to the soup.
- 1 28-ounce can whole San Marzano tomatoes: Do not drain; these will form the base of our soup with their sweet and tangy flavor.
- 2 cups vegetable broth: Or chicken broth for a non-vegan version, giving the soup its comforting liquid base.
- ½ teaspoon dried thyme: This herb enhances the aromatic nature of the soup.
- 1 large bay leaf: An essential aromatic that adds a subtle depth to the overall flavor profile.
- 2 tablespoons coconut aminos: A soy sauce alternative that introduces umami and enhances the flavor.
- 1 14-ounce can unsweetened, full-fat coconut cream: This is the secret to the creamy texture without dairy, making it luscious and rich.
- Sea salt and freshly ground black pepper: To taste, they elevate the flavors in your dish.
- Chopped fresh basil: For garnish and an extra burst of freshness at serving.
How to Make Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Sauté the Vegetables: Set your Instant Pot to Sauté mode and add 2 tablespoons of neutral oil. Heat until it’s hot and shimmery. Then, add the ½ cup of chopped yellow onion, 1 cup of chopped carrots, and 2 tablespoons of minced fresh garlic. Stir well and sauté for 5 to 10 minutes until the onions are soft and translucent.
Add the Tomato Paste: When the vegetables are soft, stir in the 1 tablespoon of organic tomato paste for about 2 to 3 minutes, allowing it to caramelize slightly and develop a deep flavor.
Incorporate the Tomatoes: Pour in the 1 28-ounce can of whole San Marzano tomatoes, liquid included. Add the 2 cups of vegetable broth, ½ teaspoon of dried thyme, 1 bay leaf, and 2 tablespoons of coconut aminos. Mix everything together, making sure to scrape the bottom of the pot to release any stuck bits of veggie goodness.
Pressure Cook the Soup: Secure the lid on your Instant Pot with the vent in the Sealing position. Set it to Manual High Pressure and cook for 15 minutes. The pot will take a bit of time to pressurize before the cooking countdown begins.
Release the Pressure: Once the cook time is up, carefully Quick Release the pressure. Remember, the steam will be very hot, so be cautious. Remove the lid and set it aside.
Blend the Soup: Turn off the Instant Pot and let the soup cool slightly. Discard the bay leaf and add the can of unsweetened full-fat coconut cream along with sea salt to taste. Stir until well incorporated. Then, ladle the soup into a high-speed blender in batches and purée until completely smooth. Return the blended soup to the Instant Pot.
Serve: When you’ve reached your desired consistency, ladle the soup into bowls. Season each bowl with freshly ground black pepper and a sprinkle of chopped fresh basil for added flavor. Serve warm and enjoy!
Storing & Reheating
To store your Whole30 Instant Pot Tomato Soup, let it cool completely before transferring it to an airtight container. It can be kept at room temperature for about 2 hours but should be refrigerated if you’ll store it longer. In the fridge, it stays fresh for up to 4 days. For longer storage, place it into freezer-safe containers, where it can remain good for up to 3 months. When reheating, warm it on the stovetop over medium heat for about 10 minutes, stirring occasionally, until heated through. Note that the consistency may change slightly, but blending it again can refresh it.
Chef’s Helpful Tips
- Make sure your ingredients are fresh for the best flavor; using high-quality tomatoes can elevate this soup.
- Don’t rush the sautéing process; allowing the onions and carrots to soften fully enhances the soup’s flavor.
- If the soup is too thick after blending, simply stir in additional vegetable broth until you achieve your desired consistency.
- Consider adding a splash of fresh lemon juice right before serving to brighten the flavors even more.
- This soup can be made ahead of time and stored in the fridge, making busy days easier.
Whipping up a batch of Whole30 Instant Pot Tomato Soup is more than just cooking; it’s creating a bowl of comfort that warms the soul. The smooth, rich flavors paired with aromatic herbs make it a surefire hit for family dinners or meal prep for the week. Experiment by adding different spices or herbs to make it your own!
Recipe FAQs
Can I make this soup in advance?
Absolutely! This soup can be made a few days ahead of time and stored in the fridge. It actually tastes even better the next day as the flavors meld together. Be sure to reheat gently on the stove before serving.
What if I don’t have an Instant Pot?
No worries! You can make this tomato soup on the stovetop. Simply follow the same steps in a large pot, letting it simmer on low heat for about 30-40 minutes, until the vegetables are tender, before blending.
How can I make this soup spicier?
If you like a bit of heat, consider adding a pinch of red pepper flakes when you sauté the vegetables or stirring in some hot sauce at the end. Adjust to your spice preference!
Can I substitute the coconut cream?
Yes, you can substitute unsweetened almond milk or another non-dairy milk, but the soup won’t be as creamy. For a thicker texture, try using cashew cream made from soaked cashews blended with water.
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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, Whole30
Description
This Whole30 Instant Pot Tomato Soup is a healthy, comforting dish bursting with flavor. Made with wholesome ingredients and easy to prepare, it’s perfect for a quick dinner or a warm meal any time!
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 neutral oil until hot and shimmering.
- Add ½ cup chopped yellow onion, 1 cup chopped carrots, and 2 tablespoons minced fresh garlic. Sauté vegetables for 5 to 10 minutes until very soft.
- Stir in 1 tablespoon organic tomato paste and cook for 2 to 3 minutes until it begins to caramelize.
- Pour in 1 28-ounce can of whole San Marzano tomatoes with their liquid.
- Add 2 cups vegetable broth, ½ teaspoon dried thyme, 1 large bay leaf, and 2 tablespoons coconut aminos. Mix well, scraping the bottom to release any stuck bits.
- Seal the lid on the Instant Pot, ensuring the vent is in the Sealing position. Set to Manual High Pressure for 15 minutes.
- After cooking, carefully quick release the pressure and remove the lid.
- Turn off the Instant Pot and let the soup cool slightly. Discard the bay leaf and stir in 1 14-ounce can of unsweetened coconut cream and sea salt to taste.
- Blend the soup in batches using a high-speed blender until smooth, then return to the Instant Pot.
- Ladle the soup into bowls, seasoning with freshly ground black pepper and chopped fresh basil just before serving.
Notes
For a spicier kick, consider adding red pepper flakes during the sauté process.
Garnish with additional fresh herbs to enhance flavor and presentation.
The soup can be stored in an airtight container in the refrigerator for up to 5 days.
Nutrition
- Serving Size: 1 cup
- Calories: 300
- Sugar: 8g
- Sodium: 600mg
- Fat: 22g
- Saturated Fat: 15g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 4g
- Cholesterol: 0mg
