Smoky Tomato Soup (with a super-healthy hidden ingredient!)

A Smoky Tomato Soup with a hidden ingredient?  Hmmmmm.  What could that ingredient be?  Think of something that is loaded with cancer-preventing beta-carotene, Vitamin C and a great amount of fiber.  Want a hint?  Once fall season hits, its flavor shows up in many muffins and coffee drinks. You guessed it.  Pumpkin!

The idea for this soup came about because I had an opened can of pumpkin in the refrigerator and I needed to find a place to use it in my cooking since I hate wasting food.  So I added it to a tomato soup and ended up with a soup that is bursting with flavor!

Besides being so tasty, this soup is LOADED with antioxidant-boosting ingredients: paprika which is anti-inflammatory, canned tomatoes which contain lycopene and pumpkin which contains cancer-fighting beta-carotene and Vitamin C.

So the next time you feel like making some pumpkin muffins reminiscent of Fall, buy some extra pumpkin puree and make this soup!

Smoky Tomato Soup

This soup has a deep smoky flavor and many antioxidant-boosting ingredients!

Course Soup
Cuisine Vegetarian and Vegan
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4


  • 1 tablespoon extra virgin olive oil
  • 5 shallots diced small (or you can use one onion instead)
  • 1 carrot diced
  • 2 cloves garlic minced
  • 1 teaspoon salt
  • 1 15 oz. can organic 100% pure pumpkin
  • 1 28 oz. can organic whole peeled tomatoes no salt added
  • 2 cups low-sodium vegetable broth
  • 2 teaspoons smoked paprika
  • 1/4-1/2 teaspoon cayenne pepper
  • 1/4 cup organic 2% milk or unsweetened plain almond milk
  • 1 tablespoon coconut palm sugar
  • 2 cups cooked brown rice I use one package of Trader Joe's frozen cooked brown rice
  • salt and pepper to taste
  • grated parmesan cheese optional


  1. Heat olive oil over medium heat in a large soup pot. Add shallots, carrot and 1 teaspoon of salt. Saute until shallots begin to brown, 7-10 minutes.  . 

  2. Add garlic and cook for about 1 minute. 
  3. Add canned pumpkin, tomatoes with juice, broth, smoked paprika and cayenne pepper. Break up the large pieces of the tomatoes. Bring to a boil, then turn down heat and simmer covered for about 30 minutes. 
  4. Add milk and sugar. Cook 5 minutes more.
  5. Puree with an immersion blender or in a blender/food processor. Season as needed with more salt, pepper and cayenne pepper if you like it spicy.

  6. Stir in the cooked brown rice.  

  7. Serve topped with grated Parmesan cheese if you'd like.  

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