Tomato & Carrot Soup | Creamy + Vegan

Kid Friendly
Dairy Free

Title: Tomato & Carrot Soup
Author: Britney Shawley
Recipe type: Dinner Or lunch
Prep time: 5 minutes
Cook time: 10 minutes 
Total time: 12 minutes
Serves: 4 to 6 people 

I had leftover pizza and cabbage slaw from the night before. I wanted one more vegetable to join us at the table, however, I was low on vegetables! Our fresh box comes today. And so, what I decided to do was open up some canned whole tomatoes, add that to some caramelized onions, garlic, spices and 1 can coconut milk and I found myself a heavenly soup  Dont forget to blend it all together, that makes it creamy. But this beyond delicious soup was ready in 15 minutes. There is nothing that can beat it!


1 medium onion, diced
2 tbsp butter (coconut oil or olive oil)
2-4 garlic cloves, minced

1 tbsp Tamari soya sauce
Pinch red pepper flakes
1 tsp ground cumin

1 tsp thyme
1-2 tsp sea salt
2 large tomatoes, diced
1 tablespoon of tomato paste (or sauce)
2 cups carrots, peeled + diced
1 cup dry red lentils, rinsed well
2 cups water
2 cups broth
1 bay leaf
1 cup canned coconut milk
Lime juice, to serve
chopped cilantro, to serve
black pepper, to serve
pumpkin seeds/pepitas, to serve


Caramelizing Onions:
  1. Begin by dicing your onion and putting it into a large pot with butter or coconut oil. Let cook on medium heat for about 8 minutes or until translucent. 

  2.  Add Tamari sauce to caramelize for another 3-5 minutes. 

  3.  Add garlic and stir for a minute or so until fragrant

  4. Add your spices to your onions- salt, cumin, thyme, red pepper flakes.

Making Soup:

  1. Add 2 tomatoes + paste. Mix together and cook down for a few minutes.

  2. Add rinsed red lentils, carrots, bay leaf, cold water and broth. Bring to boil then let simmer for 20 minutes
  3. Take off heat, disguard bay leaf and use immersion blender or add to blender until smoothe.

  4. Put pot back on stove, stir in coconut milk and sea salt and pepper.


  1. Add to bowls and sprinkle with sea salt, drizzle lime and add cilantro, or pine nuts or pepitas if you choose. Don’t forget to sprinkle with love!

Saving Money:

This is a super budget friendly meal already!! Use whatever raw or diced canned tomatoes that are in your cupboard or fridge.

Quick Tips & Tools:

Large Soup Pot + Ladle + cutting board + knife + can opener, immersion blender or regular blender. 



“This soup is also super delicious cold.”
-Tom Glod (my hubs)
I suggest purchasing the coconut milk that is real coconut milk. Check the ingredients. Many times the cheaper coconut milk cans are just coconut extract and not milk at all. So make sure to read the ingredients and get the proper can, even if it is a wee-bit more expensive. Its worth it in flavor and nutrition.
Serve along side sandwiches and a salad!

Saving Time:

Double your soup! You can then store it in separate containers in freezer to pull out for quick meals or lunches.

Your Meal Affirmation:

I am love and I work love into my meal. I am appreciated. I am enough.

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