Creamy, Dairy-Free Sweet Potato Tomato Soup gets it sweet and creamy flavor from nutritious sweet potato purée instead of dairy and features whole grain pasta shells for a creamy, comfort food fill. It also contains a secret ingredient that gives it an incredibly savory, warming flavor!
We finally got our first snow of the season here this past weekend, and while it didn’t stick around for long, the white blanket of snow outside was incredibly cozy and comforting to admire while it lasted.
And when we get snow, I always crave a hot bowl of soup!
Specifically something with some veggies, potatoes, and tomatoes for a dose of comfort food that’s also good for the body.
One of my favorite soups as a kid used to be tomato soup which I loved served with a fried grilled cheese sandwich on the side—I know.
I can’t tell you the last time I had one of those sandwiches because it’s been so long that I don’t even remember. To be honest, I don’t miss them a bit, but I have continued to enjoy tomato soup whenever the weather becomes especially cold and frigid.
Because really, how can you beat such a classic type of soup?!
Normally, I make my tomato soup with some simple herbs, spices, and some non-dairy milk instead of cow’s milk for a dairy-free version.
However, this time, I really wanted to make my tomato soup something special. Something that would warm the body, nourish the soul, and also have a bit more depth to it than regular tomato soup does.
So I added some whole grain pasta for a dose of B vitamins, fiber, a little extra protein, and to give the soup more sustenance. I also sweetened my soup naturally with organic sweet potato purée instead of relying on sugar and cream that most other tomato soup recipes and canned tomato soup products contain.
The use of sweet potato purée also made the soup so creamy which enhanced the texture a good bit!
But creamy, sweet potatoes and fiber-rich whole grain pasta aren’t all I added to this soup.
I knew it needed a dose of depth, something to really make it shine and to help all the flavors come together.
And I finally found something that set this soup over the top, something I bet most people wouldn’t normally expect in tomato soup (myself included).
I bet most of you have never tried using soy sauce in tomato soup, but let me tell you, it’s a game-changer.
Soy sauce is often associated with being high in sodium, but culinary research indicates it’s an ingredient that can actually help reduce the sodium content in recipes.
How? Soy sauce is rich in umami, a savory taste that helps round out the overall flavor of a dish and enhances the palatability of a wide variety of foods. In fact, a study published in the Journal of Food Science revealed that swapping soy sauce for salt reduces the sodium by up to 50% without decreasing consumer acceptance.
For my soup recipe that I’m sharing today, I used a lower sodium soy sauce since it’s important to keep sodium levels in check, even with healthy condiments like soy sauce.
You can add just a tablespoon of soy sauce to any meal and completely enhance the flavor of the other ingredients without needing that much at all.
I love to use it in soup or stews to enrich the flavor of the other ingredients and to give the recipe that special umami flavor that makes it really hit the spot!
Creamy Dairy-Free Sweet Potato Tomato Soup is also full of nutrition with ample amounts of fiber, B vitamins, natural protein from the whole grain pasta, minerals such as magnesium and potassium, and antioxidants such as beta-carotene, lycopene, and vitamin C.
I suggest serving this tomato soup by itself or with a side of veggies for more nutrition and sustenance if you like. You can also add a handful of leafy greens, such as spinach or kale, which would also be good.
Plus, did I mention how easy this soup is to make? Prepare it in just 10 minutes on the stove-top, let it sit for a minute to set up, and enjoy a quick and cozy, healthy meal that warms the body and soul in absolutely no time! 🙂
- 2 (15-ounce) cans of plain sweet potato purée (or 2 large baked sweet potatoes, flesh removed)
- 2 (8-ounce) cans of no-salt-added tomato sauce (not paste or regular tomatoes)
- 1 tablespoon of Kikkoman Less Sodium Soy Sauce
- 1 cup of whole grain pasta shells (or a gluten-free variety if necessary)
- 2 cups of no-salt-added or low-sodium organic vegetable broth
- 2 cups of water
- 1/2 tbsp. oregano
- optional - 1 tsp. turmeric (I find it helps enhance the savoriness of the soup, but it's completely optional here)
- additional sprinkling of oregano along with parsley and black pepper
- First, bring the vegetable broth to a slow boil on the stove. Then add in the potato purée, tomato sauce, soy sauce, turmeric, and the oregano. Stir to incorporate.
- Now, add in the pasta shells and water, then stir again.
- Let it cook on high for 3 minutes with the lid off the pot. Stir and reduce to medium-high heat and let it cook for 5-6 more minutes with the lid off. Stir occasionally.
- One the pasta is fully cooked and al dente, turn off the heat. Put the lid on the pot, and let it sit for 10 minutes to thicken up and cool down enough to serve. It will thicken quite a bit, so don't skip this step.
- Serve in soup bowls and sprinkle each serving with the topping suggestions, if desired.
- Serve alone or with a side of your favorite veggies, or feel free to add 1 cup of greens such as spinach, kale, or another green veggie such as zucchini during the last 5-6 minutes of cooking if desired.
You’ll see that I reduced the sodium content of this recipe even further by using no-salt-added canned tomato sauce and no-salt-added vegetable broth. I also didn’t use any additional salt in the recipe because the other ingredients are so flavorful on their own. Using no-salt-added veggies and veggie broth is a fantastic, heart-healthy way to prepare soups that are still full of taste, but much better our for blood pressure levels.
Also, be sure to use tomato sauce instead of tomato paste or diced tomatoes. Tomato sauce is made with onion powder and garlic powder which enhances the overall flavor of the soup.
Have your comfort food and eat it too! Try this creamy, dairy-free tomato soup recipe for a bowl of goodness that’s also good for you! via @Heather_McClees