Creole Tomato Soup

Spicy creole flavor kicks up canned tomatoes while okra adds a Southern twist on this simple vegan soup.  This hearty, fat-free, gluten-free recipe uses canned black-eyed peas for healthy vegetarian protein.  This satisfying dinner can easily be a meal-for-one.

EASY          Servings: 4      Ready In: 15 minutes

Creole Tomato Soup - Healthy, Spicy, Cajun, Gluten-Free, Plant-Based, Oil-Free, Grain-Free, Protein, Okra, Vegan

Creole Tomato Soup - Healthy, Spicy, Cajun, Gluten-Free, Plant-Based, Oil-Free, Grain-Free, Protein, Okra, Vegan


1 medium onion
3 stalks celery
1 green bell pepper
2 tsp. Creole spices (blend of paprika, thyme, oregano, garlic powder, onion powder, black pepper)
1 bay leaf
28 oz. stewed tomatoes
4 cloves garlic
1 (15-ounce) can Black-eyed Peas
1 cup okra

Pin It, Share It:

Creole Tomato Soup.jpg


Gather ingredients. Preheat a medium pot over medium heat.

To prep your veggies: Peel and dice the onion, seed and dice green bell pepper, trim and dice celery. 
Sweat the veggies: Combine celery, onion, pepper in your pot with the Creole seasoning. 
Cover and cook over medium heat just until onions soften and spices are aromatic, 3-5 minutes. 
Mince the garlic.
Pour the stewed tomatoes into a bowl. Use your hands to squish into bite-sized pieces. 
When spices are slightly darker and aromatic, you're ready. 
Add the garlic, bay leaf, and tomatoes to the veggie mix. Scrape up any bits from the bottom of the pan. 
Add 4 cups of water, cover, and bring to a simmer. 
Simmer for 10 minutes. 
Drain and rinse the black-eyed peas.
After about 10 minutes, when the bell pepper is completely soft, add the black-eyed peas and okra. 
Cover and cook another 2-3 minutes. 
Make sure the okra is faded from it's bright green, but don't overcook -- it will get slimey! 

Serve and enjoy.

Chef's Tips: If you can't find okra in the produce section, you can often find frozen okra, already cut and ready to go, in the freezer section.  Add it at the same time, during the last 2-3 minutes of cooking.

Yield: 8 cups

Step-by-Step Photos:

Nutrition Facts

Serving size: 1/4 of a recipe (about 2 cups)

Calories 152.51
Calories From Fat (5%) 7.56
% Daily Value
Total Fat 0.92g 1%
Saturated Fat 0.21g 1%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 579.93mg 24%
Potassium 940.82mg 27%
Total Carbohydrates 34.02g 11%
Fiber 7.76g 31%
Sugar 12.01g
Protein 5.47g 11%
Calcium 50.97mg 5%
Iron 196.39mg 1091%
Vitamin A 1189.07IU 24%
Vitamin C 8112.64mg 13521

Can you tell how hot a jalapeno is just by looking at it? Chef Katie Simmons shares a lesson in botany that is a tip for picking the pepper with the right spice. Recipes and more at: