Easy Vegan Spicy Harissa Tomato Soup The Summer Recipe

Listen, I get it. Summer rolls around and you're suddenly trapped between two extremes—either you're eating heavy, complicated meals that make you sweat more than the weather already is, or you're settling for boring, bland alternatives that taste like cardboard

Print Recipe Pin Recipe

Prep Time 15

Cook Time 1

Total Time 1 15

Servings: 4

Course: Soup

Cuisine: American

Calories: 140

Ingredients Equipment Method Notes

Ingredients

2 lbs tomatoes any type, quartered – Roma, heirloom, or even cherry tomatoes work beautifully
1 medium yellow onion peeled and quartered
5 cloves garlic peeled
1 medium carrot roughly chopped
3 tablespoons harissa powder Oaktown Spice Shop is the gold standard at $8.75 for a half-cup jar
1 teaspoon sea salt adjust to taste—you can always add more
2 tablespoons olive oil extra virgin for better flavor
6 cups vegetable broth low-sodium works best
1 tablespoon date syrup or maple syrup balances the heat
Fresh parsley for garnish

Equipment

Essential Equipment
Large baking dish or tray (9x13 is perfect) – for roasting
Chef's knife and cutting board – for prep work
Blender (either traditional or immersion/stick blender) – for achieving that silky texture
Medium-sized pot – for simmering and serving
Wooden spoon or silicone spatula – for stirring
Nice-to-Have Items
Immersion blender: Honestly, this saves your life here. You can blend directly in the pot and skip transferring hot liquid.
Measuring spoons and cups: For precise ingredient portions
Soup bowls: Obviously, but beautiful ones make the experience better, trust me
Ladle: For serving elegantly
That's it. You don't need anything fancy, and honestly, that's what I love about this recipe. It's approachable, straightforward, and focuses on what actually matters—the food.

Method

Preheat your oven to 400°F. Get it nice and hot—this matters for proper roasting.
In a 9x13 baking dish or large baking tray, combine the quartered tomatoes, onion, garlic cloves, and carrot. Don't worry about perfect cuts; rough chopping is your friend here.
Toss everything with harissa powder, sea salt, and olive oil. Make sure the vegetables are evenly coated. This step is crucial—you want that harissa powder distributed throughout.
Roast for 60-75 minutes until the vegetables are completely fork-tender and caramelized at the edges. The longer you go (within reason), the deeper the flavor. Your kitchen will smell absolutely incredible.
Transfer the roasted vegetables to a blender along with the vegetable broth. Blend until completely smooth. FYI, if you've got an immersion (stick) blender, you can do this directly in your pot to save dishes.
Pour the blended soup into a medium-sized pot and bring it to a boil over medium-high heat.
Add the date syrup or maple syrup and simmer for 10-15 minutes. This allows the flavors to meld and the soup to reach its full potential.
Taste and adjust seasonings as needed. Add more salt, harissa, or syrup based on your preferences.
Top with fresh parsley before serving for a pop of color and freshness.

Notes

Nutrition Breakdown: What You're Actually Eating

Per Serving (Based on 6 Servings)

Calories: ~120-140 calories
Protein: ~3-4g
Carbohydrates: ~18-22g
Dietary Fiber: ~2-3g
Fat: ~5-6g (mostly from olive oil)
Sodium: ~480-520mg

Note: These are approximate values based on using standard ingredient measurements. Actual nutrition varies based on specific brands and how much liquid you use.