Description
This Super Garlicky Tomato Soup with Smashed White Beans is a creamy, hearty, and flavorful vegan soup packed with garlic, white beans, and rich tomato flavors. Enhanced with a touch of coconut milk for creaminess and a balanced hint of sweetness from maple syrup, this soup is perfect for a cozy meal. It’s easy to make on the stovetop and can be customized with extra heat or garnishes like vegan Parmesan cheese.
Ingredients
Scale
Soup Base
- 10 medium-large garlic cloves, peeled
- 3 Tbsp extra-virgin olive oil or olive oil
- 1 tsp red pepper flakes (omit or reduce for less heat)
- 2 Tbsp tomato paste (we prefer Bionaturae brand)
Beans and Tomatoes
- 2 (15-oz.) cans white beans, slightly drained (preferably cannellini or about 3 ½ cups cooked homemade beans)
- 1 (28-oz.) can crushed tomatoes (organic when possible)
- 1 cup vegetable broth or water
- ½ tsp sea salt (plus more to taste)
- 1–2 tsp maple syrup (plus more to taste)
Cream and Garnishes
- 1 (14-oz.) can light coconut milk, well shaken (divided; use full-fat for richer flavor)
- Optional: Vegan Parmesan Cheese for serving
Instructions
- Smash the Garlic: On a cutting board, use the bottom of a heavy skillet or pan to smash the peeled garlic cloves until they are flat and slightly broken apart. This helps release the garlic’s intense flavor.
- Sauté Garlic and Add Flavorings: Heat a large saucepan or pot over medium-low heat. Add olive oil and then the smashed garlic. Cook, stirring occasionally, until the garlic turns a light golden brown. Stir in the red pepper flakes and tomato paste, cooking for a few more minutes to deepen the flavors.
- Add Beans, Tomatoes, and Broth: Add the slightly drained white beans, crushed tomatoes, vegetable broth (or water), and sea salt to the pot. Bring the mixture to a low boil, then partially cover the pot, reduce the heat, and let it simmer for 15–20 minutes until the soup thickens and becomes fragrant. The longer it simmers, the richer the flavor gets.
- Smash Some Beans and Add Coconut Milk: Using a potato masher or the back of a wooden spoon, roughly mash about half of the beans to create a thicker texture. Stir in the maple syrup and one quarter of the coconut milk (reserve the rest for serving) to add subtle sweetness and creaminess.
- Adjust Seasoning: Taste the soup and season as desired by adding more maple syrup for sweetness, extra salt to balance flavors, additional red pepper flakes for heat, or more coconut milk for creaminess.
- Serve and Garnish: Serve the soup hot, garnished with the remaining coconut milk and a pinch of red pepper flakes. Optionally, sprinkle with vegan Parmesan cheese. This soup pairs beautifully with a vegan grilled cheese sandwich for an elevated meal.
- Store Leftovers: Allow cooled leftovers to be stored covered in the refrigerator for up to 4-5 days or frozen for up to 2 months.
Notes
- An alternative to coconut milk is cashew cream for a similarly rich and creamy texture.
- This recipe is heavily adapted from The New York Times.
- Nutrition information is a rough estimate and may vary based on ingredient brands and substitutions.
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 5g
- Sodium: 320mg
- Fat: 8g
- Saturated Fat: 6g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
