Creamy Tomato & Rosemary Soup with Sweet Potato & Lentils

  • Creamy rosemary & tomato soup with sweet potatoes, lentils & coconut by Trinity. #glutenfree #dairyfree #vegan

Ok, here we go! The colder weather is on its way here in the Northern Hemisphere. Out come the pans – warming soups are suddenly on the menu again. That nurturing, heart-warming feeling – ahhhhhh.

The thing everyone loves about soup is that you can make them all in one pot. That means they are relatively fuss-free and there is less washing up – hurrah!

The other thing about soup is that there are infinite ways you can make them. In fact, I don’t know if I’ve ever made the same soup twice (except when I am testing and developing my own recipes of course).

Creamy rosemary & tomato soup with sweet potatoes, lentils & coconut by Trinity. #glutenfree #dairyfree #vegan

In this recipe, I am sharing a delicious rosemary inspired, tomato soup. It’s a sort of ‘cream of tomato’ soup that makes good use of red lentils and sweet potatoes, to make a well rounded, one-pot meal.

I couldn’t resist a generous dose of coconut cream too. The coconut brings it all together whilst creating the most delectable balance.

It’s really easy to make and keeps for days if you want to make a batch for tucking into all week long. It serves really nicely with my Gluten-free Vegan Soda Loaf Bread too.

Creamy rosemary & tomato soup with sweet potatoes, lentils & coconut by Trinity. #glutenfree #dairyfree #vegan

Rosemary – a special herb that deserves a place in every conscious kitchen

Rosemary is one of my favourite herbs. I have a garden full of the stuff. In fact one of the first things I did when I moved here, many moons ago, planted lots of these herbs. Rosemary has deeply healing properties. It is said to help keep your mind clear and stop you going crazy (and I think in this day and age, we all could probably do with a bit of that).

I do admit, that when I’ve felt the force of life crushing in – whenever I rub fresh rosemary leaves and inhale its distinctive camphor fragrance, I feel instantly better.

Science had confirmed lots of the amazing benefits of rosemary – so it’s not all just in my mind (not that I am particularly scientific)…

Super brain food

Rosemary was traditionally associated with strengthening the memory and has been shown to stimulate the nervous system in the brain whilst increasing the flow of blood to the head. It also has been said that it contains compounds that stop the degradation of acetylcholine. Acetylcholine is an important neurotransmitter that ensures healthy memory and communication between the cells.

All round energizing stimulant AND relaxant

Rosemary is an all-round stimulant known for it’s uplifting, energizing qualities. It supports blood circulation, improves digestion, encourages healthy hair growth and the immune system. As if this weren’t enough, it also imparts the rather welcomed ability to calm and gently soothe at the same time as energizing.

Rosemary is an amazing anti-oxidant

Potent antioxidants within rosemary protect the body against free-radical damage. I remember reading that rosemary has been shown to contain carnosol and ursollic acid  which are known to prevent melanoma and cancer, whilst caffeic acid and rosemarinic acid are well known for their antioxidant (and anti-inflammatory) benefits.

Anti-inflammatory benefits

Rosemary has an excellent reputation as an anti-inflammatory and has been reported to relieve asthma, eczema, arthritis, gout and other inflammatory conditions. There are other herbs and spices that may be even more powerful at reducing inflammation, although, rosemary is certainly beneficial as an all-rounder, especially if it is something you begin to consume regularly in your diet.

Helps against fight or flight, adrenal fatigue and stress

Most of us live in a busy world that all too frequently mimics the ‘fight or flight’ mode of our ancestors. Fight or flight immediately puts us in a state of stress as the body experiences a cascade of the highly stimulating, cortisol hormone throughout the body. It is thought that rosemary (along with herbs like lavender) has the uncanny knack of being able to lower cortisol levels in the body. I don’t know the science of this, yet I can say that if I inhale the pungent scent of rosemary if I’m feeling some degree of internal stress, I experience a rapid re-centering in my body and calming of stress hormones. So this ability to help against adrenal fatigue and stress really does resonate with me personally – something definitely happens!

 You can read more about rosemary in my article here…

Creamy Rosemary Tomato Soup with Sweet Potato & Lentils

OK let’s make this delicious soup together!

Creamy rosemary & tomato soup with sweet potatoes, lentils & coconut by Trinity. #glutenfree #dairyfree #vegan

I’ve written up my recipe here (handy to print too if you like)…

Creamy rosemary & tomato soup with sweet potatoes, lentils & coconut by Trinity. #glutenfree #dairyfree #vegan

Creamy Rosemary Tomato Soup with Sweet Potato & Lentils

Yield: 3 or 4 bowls
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Creamy tomato soup inspired with rosemary. Red lentils, sweet potato and coconut. Delicious dairy-free, vegan and easy to make.


  • Two tablespoons fresh rosemary (finely chopped)
  • 1 onion (medium/large)
  • 1 large clove garlic
  • 1 large sweet potato (500g approx)
  • Dash of coconut oil
  • 75g red lentils (just under 1/2 a cup)
  • 625ml water (2 1/2 cups)
  • 500ml passata (2 cups)
  • Big twist black pepper
  • 1 teaspoon sea salt
  • 1 heaped teaspoon dried parsley (or small handful of fresh)
  • 150ml coconut cream


  1. Remove the stalks from your fresh rosemary (and compost them). Finely chop the leaves as best as you can.
  2. Peel and chop the onion.
  3. Crush the garlic and remove the skin.
  4. Saute the onion and garlic in the coconut oil for a couple of minutes in a pan.
  5. In the meantime, chop your sweet potato into small cubes. Leave on the skin (for extra goodness), just chop off any bits that don't look good. However, saying that, if your sweet potato isn't organic then you might actually want to peel it.
  6. Add the water, passata, finely chopped rosemary, lentils and sweet potato to the pan, place on the lid and bring to the boil.
  7. Allow to simmer for about 20 minutes.
  8. Add the parsley, salt, black pepper and coconut cream near the end of the cooking time.
  9. Blend until creamy (I use a hand blender in the pan, to save on washing up).
  10. Serve right away or over the next fews days (the flavours keep dancing so it tastes even more delicious the longer you keep it).
  11. Enjoy!

Pin for later…

Rosemary & Tomato Soup with Sweet Potato & Lentils by Trinity #dairy-free #glutenfree #vegan




  1. Marilee September 13, 2017 at 11:01 pm - Reply

    I discovered what passatta is …. ta-da! The tomato ingredient. Apparently we can’t get that in the U.S. Oh well, hoping that pureed fire roasted tomatoes will do.

    Thanks, other than that, the recipe sounds terrific.

    • Trinity @ Trinity's Conscious Kitchen September 14, 2017 at 6:26 am - Reply

      Thank you for your comment Marilee. Passata is actually known as sieved tomatoes or strained tomatoes in North America. I’ve bought it there in health food stores before… confusing I know. Passata is the Italian word and we all use it here in th UK and Europe. I normally mention that in the instructions – will update.
      Tinned tomatoes or roasted tomatoes will also work here.
      With love

  2. Rachel September 16, 2017 at 4:11 pm - Reply

    Thank you Trinity – made this for lunch today and it was gorgeous, nutritious and full of flavour. For the passata I oven-roasted large tomato halves with a little sea salt and olive oil and then blended them with a few soaked sun-dried tomatoes to intensify the flavour and thicken (I then used the soak water to add to the soup and thin as necessary.)

  3. Jan September 16, 2017 at 5:27 pm - Reply

    Ah, Trinity – soups…. Soup makes winter downright bearable here. Love, love, love soup – and this one sounds outstanding ! Tomatoes are ripening here now, so fresh tomatoes in the blender are working as Passata for me.
    I have discovered powdered Coconut Milk that I keep in the pantry for soups and sauces. If I just need a bit of creaminess I can add a few tablespoons to coconut up a recipe. And it is a great addition to my ‘oops the power is out’ kit. 🙂
    You have inspired me to try all things coconut – I love the creative possibilities. And I love YOU !! Thank you again for the wonderful work you do reminding us that consciousness lives in our food, too.
    Big hugs, Jan

    • Trinity @ Trinity's Conscious Kitchen September 16, 2017 at 6:35 pm - Reply

      Hi Jan,

      This will be fabulous made with your homegrown tomatoes as an alternative to the passata… just simply blended up works a treat, especially if they are ripe and tasty ones (although if you roast them, it might bring out the tomato flavour even more). I am beaming myself over to your place ha ha!
      It makes me smile to know that I have gotten you on to trying all things coconut too. Interesting that you should mention coconut milk powder. I’ve been thinking about that a lot recent and feeling like using it for some new experiments (have a couple of very exciting ideas for it!!!).
      Big hugs & love
      Trinity x

  4. Dianne's Vegan Kitchen September 18, 2017 at 2:12 pm - Reply

    I love creamy soups like this. This sounds so flavorful – and I love that coconut cream swirl! I’m bookmarking this to make when the weather gets cold.

  5. Sophia | Veggies Don't Bite September 18, 2017 at 8:38 pm - Reply

    I love rosemary! Especially with tomato. Nothing quite like a creamy tomato soup to get you through a cold winter night!

  6. Nicole Dawson September 19, 2017 at 4:25 pm - Reply

    Love all the flavors you included in your tomato soup…can’t wait to try this soon.

  7. Kristina September 21, 2017 at 2:51 am - Reply

    I love the addition of rosemary – I have not added that to tomato soup before! and bumping it up with lentils – genius idea too! keeps us warm all winter long…

  8. Alisa Fleming September 21, 2017 at 3:45 am - Reply

    Wow, what a thick soup! It looks like a truly comforting dish for fall.

  9. Linda from Veganosity September 22, 2017 at 9:07 pm - Reply

    I love rosemary. There are two large pots of it right outside my breakfast room, and like you, I love to get the oils on my hand so I can breathe it in all day. It makes me feel so calm. This soup sounds perfect, Trinity.

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