Discovering Vegetarian/Vegan Diets and Recipes

Vegan African Carrot-Tomato Soup

This Vegan African Carrot-Tomato Soup is an African inspired, nourishing, dairy-free and paleo recipe. Make the tomato carrot soup for a quick meal anytime!

It’s quick to make and naturally paleo and vegan. A soup for any season!

Vegan Tomato Soup Ingredients

  • Tomatoes – Whole peeled work best. Tomatoes are rich in lycopene, an antioxidant that has been shown to low blood pressure and protects against certain types of cancers.
  • Carrots-  The more variety the better. I choose yellow and orange, but I think adding purple carrots would be divine!
  • Onion – Do you know green onion is rich in biotin and quercetin, which you know I love!  Quercetin helps fight oxidative stress. See my quercetin rich smoothie.
  • Coconut Milk – A dose of healthy fats.
  • African Inspired Spices and Sauces –  Curry sauce or chili sauce, cumin, cinnamon, ginger, a pinch of cloves. All full of Anti-inflammatory properties, healing, and soothing for the body!
  • Almond butter for extra creaminess. And a dose of Vitamin E.
  • Vegetable Broth
  • Toppings –  Crushed nuts, fresh herbs (parsley or cilantro both are lovely), lime, red pepper flakes, and a drizzle of olive oil.

Vegan African Carrot-Tomato soup has so many wonderful healing nourishing ingredients, not to mention flavor.

Bonus nutrition fact about yellow carrots!
Yellow carrots (see below) are rich in lutein, a pigment similar to beta- carotene (think orange). Both are absorbed as Vitamin A in the body.

Vegan African Carrot-Tomato Soup

This creamy carrot-tomato soup is an African inspired type of dairy free bisque. Made with simple wholesome ingredients, it’s quick to make and naturally gluten free, paleo and vegan.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Cuisine African


  • 5 Green onions, stem only (or 1/3 c chopped white onion)
  • ½ to 1 tbsp Olive oil
  • Two 6 inch Carrots- peeled and chopped (extra for garnishing if desired)
  • 10 ounces  of vegetable broth
  • 28 ounces Can of whole peeled tomatoes, drained
  • ½ Juice of a lime
  • 1 tbsp Creamy almond butter
  • 1 tsp Kosher salt
  • ½ tsp Black pepper
  • ¼ tsp Ground cumin
  • ½ tsp cinnamon
  • ¼ tsp ground cloves
  • ¼ tsp ground ginger
  • 2 tbsp red curry paste (see notes for substitutes)
  • ½ cup coconut milk (canned)
  • tbsp arrowroot starch or cornstarch mixed with equal parts cold water or non dairy milk.
  • ¼ tsp onion powder
  • Sea salt and pepper to taste

Optional Toppings:

  • Fresh chopped parsley or green onion
  • Red pepper flakes


  • Place onion, oil, and chopped carrots in stock pot. Cook in pan on medium heat for 5-8 minutes or until onions are browned and carrots softened.
  • Add 10 ounces of vegetable broth and whole peeled tomatoes. Mix and simmer 5 minutes.
  • Next add your lime juice, almond, butter, salt/pepper, spices, curry paste,and coconut milk Bring to a light boil then reduce and simmer for 10 minutes.
  • Carefully transfer soup into a blender (or Vitamix) and puree until creamy. You can also use a hand blender.
  • Place pureed soup back in the stock pot. Add the onion powder and arrowroot “slurry” (see notes) and cook on medium low, whisking, for another 5 minutes. You don’t want arrowroot starch to cook too long with the soup. It best to add last.
  • If using corn starch, you can add it sooner and cooker longer and it thickens food quickly and at higher temperatures and won’t break down.
  • Taste and adjust salt/spices if needed.
  • Serve and garnish with toppings of choice.
  • Store in fridge covered for up to 5 days or freeze.


For the slurry. Mix the arrowroot into equal parts cold liquid (water or non-dairy milk) and whisk until smooth. If using arrowroot starch, add after blending.
Curry paste substitutes – Red curry paste can be found in an Asian supermarket or Whole Foods. But if you can’t find it, then substitute red curry paste with 1/2 tsp curry powder and 1 tablespoon chili sauce.


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