Whole30 Instant Pot Tomato Soup (Dairy-Free & Vegan)
Whole30 Instant Pot Tomato Soup is a warm embrace in a bowl, providing a perfect balance of creamy texture and vibrant tomato flavor that’s both satisfying and wholesome. This soup is designed for everyone—whether you’re following a Whole30 diet, craving a comforting dish, or just need a quick and easy meal to whip up on a busy day. Packed with fresh ingredients and rich in nutrients, it’s a delightful way to enjoy a classic without any dairy or animal products.
Table of Contents
When I first discovered this recipe, it quickly became a favorite in my household. The Instant Pot makes cooking so effortless, and who doesn’t love a one-pot meal? Combining the sweet notes of carrots, savory garlic, and rich tomatoes creates a flavor explosion that will make you forget about any canned soup you may have previously relied on. Trust me, this Whole30 Instant Pot Tomato Soup will be one you’ll want to return to again and again.
Why You’ll Love This Recipe
- Simple & Quick: With just a 15-minute cook time, you can have a delicious meal ready in less than 30 minutes.
- Irresistible Flavor: Fresh aromatics combined with sweet San Marzano tomatoes create a savory, comforting soup.
- Eye-Catching Appeal: The vibrant color is stunning, making it as beautiful as it is tasty.
- Flexible Serving: Perfect for cozy dinners, meal prep, or even as a starter for a gathering.
- Diet-Friendly Options: This soup is completely vegan and dairy-free, making it suitable for various dietary needs.
Ingredients You’ll Need
- 2 tablespoons neutral oil: This can be avocado oil, olive oil, or refined coconut oil. It’s used for sautéing the vegetables and adding flavor.
- ½ cup chopped yellow onion: Approximately one small onion, it provides a sweet base flavor.
- 1 cup chopped carrots: About two medium carrots, they add sweetness and nutrition.
- 2 tablespoons minced fresh garlic: Four large cloves will bring a robust flavor that pairs well with tomatoes.
- 1 tablespoon organic tomato paste: This enhances the tomato flavor, giving the soup depth.
- 1 28-ounce can whole San Marzano tomatoes: Use these for their rich, sweet flavor; don’t drain the juice.
- 2 cups vegetable broth: You can substitute this with chicken broth if not adhering to vegan standards. It adds moisture and flavor.
- ½ teaspoon dried thyme: This herb adds an aromatic profile that’s perfect with tomatoes.
- 1 large bay leaf: Adds underlying warmth and complexity to the soup.
- 2 tablespoons coconut aminos: A soy sauce alternative that adds umami without gluten.
- 1 14-ounce can unsweetened, full-fat coconut cream: This gives the soup its creamy texture; you can also use unsweetened, full-fat coconut milk.
- Sea salt and freshly ground black pepper: To taste, these season the soup.
- Chopped fresh basil: This makes for a beautiful garnish and adds a fresh touch.
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, like avocado or olive oil, and let it heat until it shimmers.
- Sauté the Vegetables: Once hot, add ½ cup chopped yellow onion, 1 cup chopped carrots, and 2 tablespoons minced fresh garlic. Stir to combine and sauté for 5-10 minutes, or until the vegetables are tender and fragrant.
- Caramelize the Tomato Paste: Stir in 1 tablespoon of organic tomato paste and let it cook for about 2-3 minutes. You’re aiming for the paste to caramelize slightly, which brings out a deeper flavor.
- Add the Tomatoes: Pour in the whole can of San Marzano tomatoes, including the liquid, and give it a good stir.
- Combine the Broth and Spices: Add 2 cups of vegetable broth, ½ teaspoon dried thyme, 1 bay leaf, and 2 tablespoons of coconut aminos. Be sure to scrape the bottom of the pot to release any stuck bits.
- Cook Under Pressure: Secure the lid on your Instant Pot, ensuring the vent is in the sealing position. Set to Manual High Pressure and select 15 minutes.
- Release the Pressure: When the cook time is complete, carefully Quick Release the pressure. Make sure to be cautious of the hot steam.
- Stir in Coconut Cream: After removing the lid, turn off the Instant Pot. Let the soup cool slightly, then take out the bay leaf. Stir in the entire can of unsweetened coconut cream and add salt to taste.
- Blend for Creaminess: In batches if necessary, ladle the soup into a high-speed blender, and purée until it’s completely smooth. Return the blended soup back to the Instant Pot.
- Season and Serve: Once you’ve achieved your desired consistency, serve the soup warm. Garnish each bowl with freshly ground black pepper and chopped fresh basil.
Storing & Reheating
Store any leftover Whole30 Instant Pot Tomato Soup in an airtight container in the refrigerator for up to 5 days. If you want to keep it longer, consider freezing it in freezer-safe bags or containers for up to 3 months. Reheat gently on the stovetop over medium heat or in the microwave until warmed through, taking care not to lose the creamy texture. If the soup thickens, simply add a splash of vegetable broth or water to refresh its consistency.
Chef’s Helpful Tips
- Make sure to sauté your vegetables until they’re very soft; this ensures maximum flavor extraction during cooking.
- If using coconut cream, let it warm to room temperature before adding, as it blends better.
- Don’t skip the tomato paste caramelization—this adds a lovely depth of flavor.
- If you desire a chunkier soup, blend only half and leave the rest in the pot for added texture.
- Experiment with herbs like oregano or parsley for a different flavor dimension.
This Whole30 Instant Pot Tomato Soup not only warms the soul but also satisfies your taste buds with a medley of flavors. It’s a comforting, healthy dish that brings simple ingredients to life, making mealtime a delightful experience. There’s something so fulfilling about creating a meal that’s nourishing and delicious.
Recipe FAQs
Can I use fresh tomatoes instead of canned?
Yes, you can! If you’re using fresh tomatoes, aim for about 3-4 pounds of ripe tomatoes. Blanch them to remove the skins before adding them to the pot.
Can I add protein to this soup?
Absolutely! For a heartier meal, consider adding some cooked lentils, chickpeas, or shredded chicken after the pressure cooking phase. Just stir them in after blending to heat through.
How do I make this soup spicier?
To add some heat, try incorporating red pepper flakes during the sautéing process, or blend in a small amount of crushed red pepper for that extra kick.
What can I serve with this soup?
This tomato soup pairs perfectly with a side of crusty whole grain bread, a simple mixed green salad, or even some avocado for creaminess.
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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: Soup
- Method: Instant Pot
- Cuisine: Vegan
Description
This Whole30 Instant Pot Tomato Soup boasts irresistible flavor and is made with simple ingredients like tomatoes, vegetables, and coconut cream! Ideal for a quick dinner or comforting meal.
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 heat the oil until shimmery.
- Add diced onion, carrots, and garlic, stirring occasionally for 5 to 10 minutes until soft.
- Incorporate the tomato paste and sauté for 2 to 3 minutes until caramelized.
- Pour in the whole San Marzano tomatoes with their liquid.
- Mix in the vegetable broth, thyme, bay leaf, and coconut aminos, scraping the bottom of the pot.
- Seal the lid with the vent in Sealing position. Set to Manual High Pressure for 15 minutes.
- After cooking, Quick Release the pressure carefully and remove the lid.
- Turn off the Instant Pot, remove the bay leaf, and stir in coconut cream and salt.
- Blend the soup in batches until smooth and return to the Instant Pot.
- Serve in bowls, seasoning each with pepper and fresh basil.
Notes
Coconut milk or cream adds creaminess and a subtle flavor.
Adjust seasoning with salt and pepper to taste.
Let the soup cool slightly before blending for safety.
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 8g
- Sodium: 600mg
- Fat: 25g
- Saturated Fat: 20g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 4g
- Cholesterol: 0mg
