Tomato Carrot Soup

Name: Tomato Carrot Soup Recipe (Dairy-Free)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: African
Ingredients: 1 Tablespoon olive oil; 1/2 medium white onion or 1/2 cup chopped onion; 2 garlic cloves or 2 teaspoons minced garlic; 3 medium 6 inch carrots, peeled and chopped (150 – 170 grams); 10 to 12 ounces vegetable broth; 28 ounce can whole peeled tomatoes or diced tomatoes, drained; 1 Tablespoon creamy almond butter; 1 teaspoon kosher salt; 1/2 teaspoon black pepper; 1/2 teaspoon ground cumin; 1/2 teaspoon cinnamon; 1/4 teaspoon ground cloves; 1/4 teaspoon ground ginger; 1/4 teaspoon onion powder, optional; 1 to 2 Tablespoons red curry paste, to taste (see notes for substitutes); 1/2 cup canned coconut milk; 1 to 1 1/2 Tablespoons arrowroot starch or cornstarch mixed with equal parts cold water or non dairy milk (see notes); Sea salt and black pepper, to taste; Splash lime juice before serving; Optional Toppings – fresh chopped parsley, red pepper flakes

by Lindsay Cotter Updated: Aug 28, 2025

Dairy-Free Egg-Free Gluten-Free Grain-Free Vegan Whole30

Jump to Recipe

This post may contain affiliate links (disclosure policy).

This Tomato Carrot Soup is an African-inspired, nourishing, dairy-free recipe perfect for any season. Quick and easy to make, it’s perfect as a main course, appetizer, or side dish!

Overhead photo of dairy free carrot soup topped with crispy chickpeas.

Zanzibar is a small island off the eastern coast of Tanzania, and while I haven’t visited it myself, I’ve spent time in Zambia and South Africa. I also have friends from East Africa’s coastal region, who were kind enough to share some of their favorite cooking tips and recipes with me, including this tomato carrot soup recipe!

The flavors and warming spices in this soup are quite similar to the dishes I enjoyed in Zambia, though I’ve added a small “Americanized” twist to make it my own.

If you’re looking for something a bit heartier, check out my Crock Pot African Peanut Stew, another reader favorite. It’s a rich, flavorful tomato-based stew with a nutty twist that’s perfect for cozy nights in.

Up close photo of a spoon in creamy tomato carrot soup in a white bowl.

Ingredients And Substitutions

Below is an overview of the ingredients and recipe. Please be sure to scroll down to the recipe card below for the complete details and nutrition information.

Overhead photo of ingredients for a tomato carrot soup with spices and broth.

Canned Tomatoes – To save time, we use canned tomatoes. However, if you’re making this in the summer, feel free to use fresh tomatoes, and roast them in the oven with oil and a pinch of salt for a roasted tomato soup.
Carrots – I have used both yellow and orange carrot varieties, and both work well! But if you can find yellow carrots, they tend to be a tad sweeter and have fruitier notes than orange carrots.
Onion – Onions are rich in biotin and quercetin, two nutrients I love for their health benefits.
Coconut Milk – Adds a creamy texture without dairy. Be sure to use canned coconut milk for cooking not the carton coconut milk for drinking
Warming Spices – Cumin, cinnamon, ginger, and a pinch of cloves. These spices add a depth of flavor and offer anti-inflammatory benefits.
Curry paste – Make sure you use a red curry paste, not the green!

Substitution – Can’t find curry paste? Use ½ teaspoon curry powder, and 1 tablespoon of chili sauce instead.

Almond butter adds that extra creaminess and a dose of Vitamin E. Feel free to substitute cashew butter or sunflower seed butter in place of almond butter. Just make sure it’s a creamy unsweetened variety! We don’t recommend using peanut butter as it tends to overpower the taste of the spices.

Health Benefits of Yellow Carrots!

Of course, you can stick with just using regular orange carrots for this vegan tomato soup recipe. However, we also love to use yellow carrots as well, because they’re rich in lutein, a pigment similar to beta-carotene, which absorbs as vitamin A in the body. It’s a great option for flu season if you’re trying to boost your immunity!

How to Make Tomato Carrot Soup

Cook the onion and garlic in oil over medium-high heat until they’re fragrant and lightly browned. Then, add the carrots and more oil if needed, and continue to cook until the carrots soften.
Add the veggie broth and tomatoes, and simmer, stirring to combine. Next, stir in the almond butter, spices, and curry paste.

Overhead photo of a white pot with diced carrots and onion.

Almond butter and spices on top of a tomato carrot soup in a pot.

Note – Start with a small amount of curry, and add more as needed. Every curry paste varies in flavor, and some are spicier than others. So, tread carefully!

Bring the pot to a light boil. Then, reduce the heat, and let the ingredients simmer. This creates a bold, cohesive flavor!

Overhead photo of tomatoes and onions in a blender.

Carefully transfer the soup to a high-speed blender, and blend until you achieve a creamy texture. Or, if you have an immersion blender, that works well, too, and is a lot easier.
Transfer the soup back to the pot, and mix in the milk and slurry. Then, cook over medium-low heat, stirring occasionally to heat everything through.

A woman's hands pouring coconut milk into a pot of tomato carrot soup.

Photo of a white soup pot with a wooden spoon in dairy free tomato soup.

To prepare a slurry, whisk arrowroot powder or cornstarch with equal parts cold liquid such as water or non-dairy milk (We use coconut milk) in a small glass or bowl until smooth.

Adjust the seasonings to taste. We love to add a splash of lime juice to enhance the flavor of the warming spices!

Three bowls of tomato carrot soup garnished with fresh herbs and bread crumbs.

More of Our Favorite

Gluten-Free Soup Recipes

Common Questions

How long does this recipe last?

Stored in an airtight container in the refrigerator, leftovers will stay fresh for up to 5 days. Reheat your vegan tomato carrot soup in the microwave or on the stovetop over medium heat.

Can I freeze leftovers?

Yes! You can freeze this recipe for up to 3 months. Thaw in the fridge overnight, and reheat as normal when you’re ready to serve.

How should I serve tomato carrot soup?

Of course, the classic way to serve this soup is with a grilled cheese sandwich, gluten-free, of course. However, it’s also great on its own topped with crispy chickpeas, croutons, or shredded cheese. Or, pair it with options like a veggie sandwich, kale salad, or gluten-free panko chicken.

Comments