Raw Food Ayurveda Recipe: Raw Vegan Tomato Soup + A Note About Overt Fats

Like Campbell’s, but better.

Like mom’s, but without any sketchy ingredients.

It’s quick and easy to put together. 

All you need is the trusty Vitamin or other high speed blender to whirl your ingredients into a hot, delicious soup.

It’s PERFECT for the winter time and cooler months.

It’s savory, sweet, smoky, zesty, spicy, and well-balanced.

I think you’re gonna love it!

Here’s the recipe!


  • 2 cups cherry tomatoes

  • 1/2 red bell pepper

  • 1/4 yellow onion

  • 1 carrot

  • 4 medjool dates, pitted

  • 1 clove garlic

  • 1 tsp Italian seasoning

  • 1 tsp smoked paprika

  • 1 green onion (white part blended, green part chopped for garnish)

  • 2 cups hot water

  • 2 tbsp hemp seeds

  • 1/4 cup dried tomatoes

  • 1/2 serrano pepper


  1. Place all ingredients in blender, and blend for 2-4 minutes until warm.
  2. Garnish with chopped green onion and cherry tomatoes, nutritional yeast, and additional Italian seasoning and/or smoked paprika.

Doshic Analysis:

Ayurveda, of course, says NO RAW TOMATOES. I say…eat them if your body tolerates them well. If not, substitute a vegetable that works well for you, and let me know in the comments how it turns out!

Vata – Everything in the recipe works for you. Best of all, it’s a hot soup, so it will be warm, nourishing, and grounding for you. AND, it has a carrot, one of your best root veggie friends and allies to help you come down back to earth. Hemp seeds provide healthy omega-3 fats to oil you inside and out. Enjoy this soup!

Pitta – This may be too heating for you. Definitely skip the Serrano pepper if pitta is aggravated. Substitute green onion for yellow onion and garlic, if needed. Choose basil for a seasoning rather than smoked paprika or other heating spices. Use warm water and only blend until warm, not hot, if hot temperature food is aggravating pitta. Otherwise, you’re good to go. Of course, you will tend to tolerate this soup better in the winter and cooler months.

Kapha – This recipe works for you!! Warm temperature, Serrano pepper, and warming smoked paprika will help stimulate Agni, digestive fire. You can easily make this overt fat free* by eliminating the hemp seeds. Enjoy this soup! May it warm you up and melt off any excess Kapha.

A Note About Overt Fats

Some of you will be nodding, and totally know what this means. For those of you thinking, “Huh?!” I’ll fill you in.

ALL fruits and veggies have fats, even the ones you don’t think of as fats. Veggies and non-sweet fruits, like romaine lettuce, tomatoes, cucumbers, and peppers, as well as sweet fruits, like bananas, apples, oranges, dates, and melons, all contain a small percentage of calories from fat. So even if you were to ONLY eat romaine lettuce (which I don’t recommend), you would still get a small percentage of calories from fat. The fats in these fruits and veggies are covert fats.

Overt fats, on the other hand, are foods like nuts, seeds, avocados, coconuts, and oils. These overt fat foods derive the majority of their calories from fat. I’m not even going to go into animal products, but let’s just say most of them contain plenty of overt fats.

In the example of this recipe, the soup contains overt fats in the form of hemp seeds. Hemp seeds contain very healthy, amazing fats. If you were to want to make the soup overt-fat free, you would simply take out the hemp seeds. The recipe will still have naturally occurring fats in the fruits and vegetables, but the percentage of calories from fat is likely to be no more than 5%.

There’s nothing wrong with consuming overt fats. For the most part, Americans and Westerners eat WAY too many overt fats.

I myself find that on a raw vegan diet I do well to eat some overt fats every day, typically not in excess of 20% of calories from fat.

Some folks on raw vegan diets and low fat cooked vegan diets do better when they minimize overt fats (around 10% of calories from fat), especially people with diabetes who need to be mindful of combining sugar and fat.

Hope this helps clear up the issue!

Much love & Namaste.


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