20-Minute Sun-Dried Tomato Mango Soup  #recipe #vegan #plantbased #glutenfree #oilfree #wfpb #recipes #wfpbno #sundried #tomato #mangos #soup #quick #easy #dinner #meal #meatless #comfortfood #vitamix #blender #onions #garlic #lemon #kidfriendly #fok #mcdougall #healthy #food #mango, #dairyfree

20-Minute Sun-Dried Tomato Mango Soup is a straightforward, comforting bowl of goodness that you can whip up in a matter of minutes! We like the sound of that, don’t you?

Shortly after creating our latest spreadable no-cook dairy-free cheese recipe, we started craving tomato soup. After two or three pots of tomatoey goodness, we landed squarely, or roundly, as the case may be, on this method.

Now, you may be thinking that a warm and practically silky soup is a relatively easy sort of recipe to master. Guess what? You’re SO right!

Plant-based milk was in the list of ingredients of our first few test batches of dairy-free tomato. We also made a pot of soup that included a little date sugar along with the milk to make things taste a little creamier and mellow in taste. But after thinking about it a bit more, our direction took a turn. We soon became set on the idea that, just like most vegetable soups, we should keep the ingredient list simple!

And then we realized that since tomatoes are in the fruit family of plants, why not try using another fruit to sweeten our tangy soup a tad?

So, from there, we knew we were on our way to a home-run kind of recipe! 

20-Minute Sun-Dried Tomato Mango Soup is a delight to look at; the color is so bright and warm!  And it’s an even greater pleasure to devour – the amount of flavor in this bowl of soup will please you!

On the subject of flavor, let’s take just a sec to discuss the base of this soup, which happens to be a combo of shelf-stablesun-dried, and canned tomatoes.

Yes, you most certainly can use fresh organic tomatoes in our soup recipe.  When in season, fresh vegetables will always taste excellent!  

But when creating this dish during the winter, we could only find a variety of organic tomatoes that were quite pricey. The cost made us consider more budget-friendly options. And we don’t know about you, but we appreciate delicious recipes that call for items we can keep handy, stocked up and ready to go, in the pantry!

20-Minute Sun-Dried Tomato Mango Soup  #recipe #vegan #plantbased #glutenfree #oilfree #wfpb #recipes #wfpbno #sundried #tomato #mangos #soup #quick #easy #dinner #meal #meatless #comfortfood #vitamix #blender #onions #garlic #lemon #kidfriendly #fok #mcdougall #healthy #food #mango, #dairyfree

The Many Virtues of Sun-Dried Tomatoes

Yes, we did use the word virtues in the section header, and we did so for a good reason, too!

  • The drying of plants is a method that avoids anything other than natural resources such as air and light in a slow process, so it preserves nutrients!
  • Also, sun-dried tomatoes conveniently make the nutrients of fresh vegetables available year-round – now, that’s nice.
  • Sun-dried tomatoes begin with perfectly ripe tomatoes, and a little salt left to dry in the sun or dehydrator. Depending on the drying method, it can take up to four to ten days for the tomatoes to dry completely
  • Some of the nutrients sun-dried tomatoes retain in the dehydrating or drying process include lycopene, antioxidants, and vitamin C. 
  • And dried tomatoes provide intense flavor – a little goes a long way!

But remember, because of being doused in salt, the sodium content is usually between two to six percent salt. So, when using these in your cooking, be sure to use less salt when doing the final seasoning.

What’s in this Recipe for 20-Minute Sun-Dried Tomato Mango Soup?

Here’s a quick shopping list of everything you’ll need to make a fresh pot of quick and easy, 20-Minute Sun-Dried Tomato Mango Soup:

sun-dried tomatoes
canned tomatoes
veggie broth
optional plain, plant-based yogurt
an optional sprig or two of fresh parsley

20-Minute Sun-Dried Tomato Mango Soup  #recipe #vegan #plantbased #glutenfree #oilfree #wfpb #recipes #wfpbno #sundried #tomato #mangos #soup #quick #easy #dinner #meal #meatless #comfortfood #vitamix #blender #onions #garlic #lemon #kidfriendly #fok #mcdougall #healthy #food #mango, #dairyfree

How Does 20-Minute Sun-Dried Tomato Mango Soup Taste?

Describing the flavor of this tomato soup lands our thinking smack in the middle of a garden in the summertime because of how it tastes:

  • fresh, like a slice of juicy, garden-ripened tomato
  • savory, like a red sauce that has simmered for hours
  • tangy and alive, thanks to the hit of fresh lemon juice
  • warm and earthy, thanks to the fire-roasted tomatoes
  • and slightly sweet, which we attribute to the lovely cup of mango

Our favorite way to experience this plant-based vegan soup is with toasty, Creamy Garlic Cashew Cheese & Green Sandwiches on the side.

20-Minute Sun-Dried Tomato Mango Soup  #recipe #vegan #plantbased #glutenfree #oilfree #wfpb #recipes #wfpbno #sundried #tomato #mangos #soup #quick #easy #dinner #meal #meatless #comfortfood #vitamix #blender #onions #garlic #lemon #kidfriendly #fok #mcdougall #healthy #food #mango, #dairyfree

We’re Sure Glad You’re Here!

Have a question about a recipe – just ask! 

Then after you make your first batch of these delicious, naturally gluten-free, plant-based, and oil-free, vegan, 20-Minute MinuteSun-Dried Tomato Mango Soup, leave a comment and tell us what you think.

We’d love to hear if you gave our garlic cheese toasted sandwich suggestion a go alongside this soup or if you paired it with something else – tell us – we’re all ears!

When you tell us about tweaks and additional ingredients you use, we’re thrilled! We love it when you make our recipes your own! And when you take the time to share what you do, that teaches us, and everyone reading our recipes, priceless lessons in cooking.

Additionally, thank you for reading our recipes and being such a vital part of VEEG.  

Happy eating!

More DELICIOUS Plant-Based Recipes!

We know that if this soup s spiking your taste bud interest, you’re sure to enjoy these soups, toppings, and pairings, too:

20-Minute Sun-Dried Tomato Mango Soup  #recipe #vegan #plantbased #glutenfree #oilfree #wfpb #recipes #wfpbno #sundried #tomato #mangos #soup #quick #easy #dinner #meal #meatless #comfortfood #vitamix #blender #onions #garlic #lemon #kidfriendly #fok #mcdougall #healthy #food #mango, #dairyfree

20-Minute Sun-Dried Tomato Mango Soup

  • 10
  • 10
    Cook Time:
  • Yield: 4 Servings

Whenever you’re looking for something that soothes you to your very core, make a quick and cozy batch of 20-minute soup!  Along with a little unexpected whimsy, the brightness of the mango adds just the tiniest tang and hint of sweetness to the earthy and robust flavor of the tomatoes.  This homemade soup is ready to enjoy in only three simple steps and serves four, generously!


  • one medium-size onion, chopped
  • about 2 cloves of fresh garlic, peeled and chopped
  • 32-oz carton of organic vegetable broth, or 4 cups of homemade vegetable broth
  • 3/4 cup of sun-dried tomatoes, soaked and drained - We often purchase this organic variety of sun-dried tomatoes in bulk.
  • 15-oz can of organic fire-roasted tomatoes or another variety of canned tomatoes - We love the flavor and the bargain of this bulk deal on organic tomatoes!
  • 1 cup of mango chunks, frozen or fresh
  • 2 tbsp of lemon juice, freshly squeezed
  • 1/4 - 1/2 tsp  of pink Himalayan sea salt, or another salt, more or less, to taste
  • an option drizzle of plain plant-based yogurt or sour cream
  • an optional bit of fresh parsley for garnish


  1. Begin by soaking your oil-free sun-dried tomatoes in a cup or two of hot water to soften them up just a bit.  If you are using a sun-dried tomato preserved in oil, there is no need to soak.  You could rinse oil reserved tomatoes before using to remove some of the oil.
  2. While the tomatoes soak, add the chopped onion and garlic to a large pan and sautee using either a bit of the veggie broth or a splash or two of water. Here is a fun, timesaving part of this soup recipe that'worth a quick mention. Since the onions and garlic are eventually going into the blender anyhow, there's no need to be fancy with the chopping. Get those veggies in the pan and BAM!
  3. Once the onion and garlic reduce down to become nearly translucent, you're ready to bring this soup together in a few quick minutes!  To a blender, add the drained sun-dried tomatoes, canned tomatoes, mango,  remaining veggie broth, and cooked onions and garlic.  Blend until everything looks smooth and creamy and then return the mixture to the cooking pan. Heat the soup through and season to taste using the lemon juice and salt. We like to serve this quickie topped with a drizzle of plant-based yogurt or sour cream with a crunchy side of toasty garlic cheese sammies!


  • We suggest using either a blender, food processor, or a handheld immersion blender wand to cream the ingredients of this soup together.  If you prefer, you can opt to skip blending and still enjoy a beautiful bowl of tomato mango soup!
  • In the photos above, you'll notice the deep, rich, and earthy shade of red this quick recipe achieves.  The deepness of the red color has a lot to do with the use of the sundried tomatoes, but most especially the choice of using fire-roasted organic tomatoes.  We love this brand of organic fire-roasted tomatoes, and this bulk-buy-bundle from Amazon is a money-saving opportunity!


% DV

Calories Per Serving: 101
  • Total Fat 0.4 g 1 %
  • Saturated Fat 0 g 0 %
  • Cholesterol 0 mg 0 %
  • Sodium 997.7 mg 42 %
  • Carbohydrates 20.5 g 7 %
  • Fiber 2.8 g 11 %
  • Sugar 13.4 g ---
  • Protein 2.9 g 6 %
  • Vitamin A 24 %
  • Vitamin C 70 %
  • Iron 9 %
  • Calcium 6 %

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