Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan) is a cozy, comforting dish that’s easy to whip up, even on the busiest of days. Just picture the aroma filling your kitchen as you sauté onion, carrots, and garlic. The vibrant red of San Marzano tomatoes mixed with creamy coconut provides a rich and satisfying texture that warms the soul. Perfect for those chillier evenings, this soup is packed with flavor and nutrients, making it a wonderful alternative to store-bought versions that often contain unwanted ingredients or preservatives.
Table of Contents
The beauty of this recipe is its simplicity; everything is done in the Instant Pot, minimizing cleanup and allowing you to focus on enjoying your meal. Whether you’re following Whole30, a vegan lifestyle, or just trying to incorporate more plant-based options into your diet, this dish ticks all the boxes. Trust me, once you try it, you’ll be eager to serve it again and again!
Why You’ll Love This Recipe
- Simple & Quick: Ready in just about 30 minutes, this soup is perfect for a weeknight dinner.
- Irresistible Flavor: The melding of caramelized onion, sweet carrots, and rich tomatoes creates a heavenly taste.
- Eye-Catching Appeal: Its vibrant red color and creamy texture make a beautiful presentation.
- Flexible Serving: Enjoy it as a starter, a light lunch, or a hearty dinner.
- Diet-Friendly Options: Completely dairy-free and vegan, catering to various dietary preferences.
Ingredients You’ll Need
- 2 tablespoons neutral oil (avocado oil, olive oil, or refined coconut oil work best) – This helps to sauté the vegetables and adds a subtle flavor.
- ½ cup chopped yellow onion (approximately 1 small onion) – Onion adds depth and sweetness to the soup base.
- 1 cup chopped carrots (approximately 2 medium carrots) – Carrots bring sweetness and vibrant color.
- 2 tablespoons minced fresh garlic (approximately 4 large cloves) – Garlic infuses the soup with aromatic goodness.
- 1 tablespoon organic tomato paste – This intensifies the tomato flavor and gives a slight caramelized touch.
- 1 28-ounce can whole San Marzano tomatoes (do not drain) – Known for their rich and sweet taste, these tomatoes are ideal for soups.
- 2 cups vegetable broth (or chicken broth if not vegan) – Acts as the liquid base and enhances flavor.
- ½ teaspoon dried thyme – Adds an earthy herbal note to the mix.
- 1 large bay leaf – Infuses the soup with complexity.
- 2 tablespoons coconut aminos – A soy sauce alternative that contributes a savory depth.
- 1 14-ounce can unsweetened, full-fat coconut cream (or unsweetened, full-fat coconut milk at room temperature) – This creates the creamy texture without dairy.
- sea salt to taste – Essential for bringing out all the flavors.
- freshly ground black pepper to taste – Adds a gentle heat and flavor enhancement.
- chopped fresh basil – For garnishing and a fresh aromatic finish.
How to Make Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
- Sauté the Vegetables: Set your Instant Pot to Sauté mode. Add 2 tablespoons neutral oil and heat until the oil shimmers. Stir in ½ cup chopped yellow onion, 1 cup chopped carrots, and 2 tablespoons minced fresh garlic. Sauté for about 5 to 10 minutes until the vegetables are soft and fragrant.
- Caramelize the Tomato Paste: Once the vegetables are tender, add 1 tablespoon organic tomato paste and cook for an additional 2 to 3 minutes. Stir often until the tomato paste caramelizes slightly, deepening in color.
- Combine the Main Ingredients: Pour in 1 28-ounce can whole San Marzano tomatoes along with their liquid. Then add 2 cups vegetable broth, ½ teaspoon dried thyme, 1 large bay leaf, and 2 tablespoons coconut aminos. Mix well, ensuring to scrape the bottom of the Instant Pot insert to loosen any stuck bits.
- Pressure Cook: Secure the lid on the Instant Pot, ensuring the vent is in the Sealing position. Switch to Manual High Pressure mode and set the cook time for 15 minutes. Note that the Instant Pot will take a few minutes to pressurize before the cooking time begins.
- Release the Pressure: Once the cooking time ends, carefully Quick Release the internal pressure. Be cautious as steam will escape. Remove the lid and let the soup cool slightly.
- Add Coconut Cream: After removing the bay leaf, stir in 1 14-ounce can unsweetened, full-fat coconut cream and season with sea salt to taste.
- Blend to Perfection: Ladle the soup into a high-speed blender in batches. Purée until completely smooth, then return the soup to the Instant Pot. Repeat this process until you achieve your desired consistency.
- Serve and Garnish: Once the soup is creamy and smooth, ladle it into serving bowls. Season each portion with freshly ground black pepper and chopped fresh basil to taste. Enjoy this warm, comforting bowl of goodness!
Storing & Reheating
This Whole30 Instant Pot Tomato Soup can be stored at room temperature for up to 2 hours, but it’s best to refrigerate it if you have leftovers. Store it in an airtight container for up to 5 days. You can also freeze it for up to 3 months. When you’re ready to enjoy it again, simply thaw it overnight in the fridge and reheat on the stovetop over medium heat or in the microwave until warmed through. Note that the texture may thicken upon storage, so feel free to add a little broth or water when reheating to refresh the soup.
Chef’s Helpful Tips
- Make sure to sauté the vegetables thoroughly for the best flavor base. The browning will enhance the sweetness and depth of the soup.
- For extra creaminess, use full-fat coconut cream instead of coconut milk.
- Take care not to skip the blending step! This gives the soup that velvety texture that makes it special.
- If you’re short on time, you can substitute fresh garlic with 1 teaspoon of garlic powder, though fresh garlic brings a better flavor.
- Taste and adjust seasoning before serving; every palate is different, and a bit more salt or pepper can elevate the soup’s flavor.
This Whole30 Instant Pot Tomato Soup beautifully combines simplicity with a rich and satisfying flavor that is truly irresistible. Give it a try; it can easily become a favorite in your home! Creating your own comforting soups opens a world of flavors, so don’t hesitate to experiment with additional spices or toppings for a personal touch!
Recipe FAQs
Can I use any type of tomatoes for this recipe?
Yes, while San Marzano tomatoes are recommended for their sweet and robust flavor, you can use other canned tomatoes. Just make sure they are whole or crushed tomatoes for the best consistency.
Can I make this soup stovetop instead?
Absolutely! You can replicate this recipe in a large pot on the stovetop. Sauté the vegetables as instructed, then add the remaining ingredients and simmer for about 30 minutes or until the flavors meld together.
How can I make this soup spicier?
If you’re a fan of heat, add a pinch of red pepper flakes during the saute stage or incorporate diced fresh chilies with the vegetables to kick the flavor up a notch.
What can I serve with this soup?
This tomato soup pairs wonderfully with crusty bread, a side salad, or even a vegan grilled cheese for a cozy, complete meal. Enjoy!
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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 packed with flavor and made with simple, fresh ingredients like San Marzano tomatoes and coconut cream. It’s the perfect healthy comfort food for a quick dinner or a cozy meal at home.
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 coconut cream
- sea salt to taste
- freshly ground black pepper to taste
- chopped fresh basil
Instructions
- Set Instant Pot to Sauté mode. Heat 2 tablespoons of neutral oil until hot.
- Add ½ cup chopped yellow onion, 1 cup chopped carrots, and 2 tablespoons minced garlic. Sauté until vegetables are soft, about 5 to 10 minutes.
- Stir in 1 tablespoon of tomato paste and cook for 2 to 3 minutes until it caramelizes slightly.
- Pour in 1 28-ounce can whole San Marzano tomatoes with liquid.
- Add 2 cups of vegetable broth, ½ teaspoon dried thyme, 1 bay leaf, and 2 tablespoons of coconut aminos. Stir well to combine.
- Secure the lid, set to Manual High Pressure, and cook for 15 minutes.
- After cooking, carefully Quick Release the pressure and remove the lid.
- Let the soup cool slightly. Discard the bay leaf, and stir in 1 can of coconut cream and sea salt to taste.
- Blend the soup in batches until smooth, then return to the Instant Pot.
- Serve warm, garnished with freshly ground black pepper and chopped basil.
Notes
Feel free to adjust the seasoning to your taste.
Serve with fresh bread for a complete meal.
This soup can be stored in the refrigerator for 3-4 days.
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 6g
- Sodium: 380mg
- Fat: 27g
- Saturated Fat: 23g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0mg
