Tomato-less Tomato Soup (AIP, Paleo, Gluten and Dairy-Free)

What an AMAZING recipe, especially when you can’t eat tomatoes! Thank you Rachel Bryant (Meatified) for this fantastic recipe. I’ve been following Rachel for a while now and love her recipes and this one is no exception.

I hope you enjoy it as much as I have – it really is a close match to the “real” tomato soup.

Store leftovers in glass jars in the fridge.

Tomato-less Tomato Soup with Crispy Herbed Croutons

Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 6
Author Rachel Bryant at Meatified


For the tomato-less tomato soup:

  • 3 tbsp / 45 ml avocado oil or fat of choice
  • 1 medium yellow onion about 9 oz / 255 g or so
  • 8 cloves of garlic
  • 1 lb / 454 g carrots orange for the best color
  • 1 cup / 240 ml red wine an inexpensive Merlot works well
  • 5 cups / 1.2 L chicken or vegetable broth divided
  • 1 cup / 240 g pumpkin puree 
  • 6 oz / 170 g drained canned sliced beets
  • ¼ cup / 60 ml lemon juice
  • ¼ cup / 60 ml red wine vinegar
  • 1 tbsp / 3 g Italian seasoning
  • 1 tbsp / 3 g dried basil 
  • 1 tsp / 5 g fine sea salt
  • ½ tsp ground black pepper omit for AIP elimination phase
  • ¼ cup / 60 ml reserved liquid from the canned beets OR 1 tbsp 15 ml beet juice (optional)
  • bay leaves

For the crispy herbed croutons: (optional)

  • 1 cup / 60 g Yucan Crunch broken into bitesize pieces
  • 3 tbsp / 45 ml avocado oil
  • 1 tbsp / 3 g Italian seasoning
  • ½ tsp garlic powder
  • ½ tsp fine sea salt


  1. CARAMELIZE: Add the oil or fat of choice to a heavy bottomed dutch oven on the stovetop over low-medium heat. While the oil is heating up, peel and chop the onion finely. Smash the garlic cloves with the back of a heavy knife and discard the skin. Add the sliced onions and garlic cloves to the hot oil. Season with a little salt and cook, stirring often, until the onions begin to take on a golden color.
  2. SOFTEN: Peel and slice the carrots thinly. Add them to the pan, along with the red wine and 3 cups / 720 ml of the broth. Bring the wine and broth mixture to a simmer, then partly cover the pan with a lid, leaving space for steam to escape. Cook the carrots until they soften to fork tender and the liquid reduces, about 25 minutes.
  3. BLEND: Carefully transfer the cooked vegetables and remaining cooking liquid to a blender, along with the butternut squash puree, sliced beets, lemon juice, red wine vinegar, Italian seasoning, dried basil, salt and black pepper, if using. Blend - making sure to leave space for steam to escape the pitcher - until completely smooth.
  4. SIMMER: Return the blended soup to the dutch oven or pan you were using earlier, over low-medium heat. Add the remaining 2 cups / 480 ml of broth, the reserved beet liquid or beet juice (if using) and the bay leaves to the soup and stir to combine. Bring to a simmer, stirring often to avoid splattering, and cook until heated through. Taste and add additional seasoning if you like. Remove and discard the bay leaves. If you like, you can thin with additional broth.
  5. Optional Step - CRISP: While the soup is simmering and warming through, make the croutons. Add the broken up Yucan Crunch, avocado oil and seasonings to a bowl. Use your hands to work all the ingredients together until the croutons are evenly coated in oil and seasonings. Heat a small skillet over low-medium heat - any hotter and the croutons will burn rather than toast. Add the coated crouton mixture to the hot skillet and toast for 2 - 3 minutes, until lightly golden. You'll want to take them out when they look a little underdone as they'll continue to cook and darken further as they cool.

  6. SERVE: Divide the soup between bowls and top each with some of the crispy croutons. If you like, an extra drizzle of olive oil to finish is lovely!

Recipe Notes

If skipping the red wine you could use extra broth. You could also add a splash of balsamic vinegar to add extra tang.


Author: Louise Gagne

I'm a retired senior who has found out that my diet was causing a number of health issues. Since becoming aware of this, I have decided to create this blog to help others in similar circumstances,

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