Description
This Super Garlicky Tomato Soup with Smashed White Beans is a rich, comforting vegan soup bursting with robust garlic flavor, creamy white beans, and tangy tomatoes, balanced with a hint of sweetness from maple syrup and smooth coconut milk. Perfect for a cozy meal, it is naturally plant-based and can be served with vegan parmesan and a grilled cheese sandwich for an elevated experience.
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 (preferably Bionaturae brand)
Main Ingredients
- 2 (15-oz.) cans white beans, slightly drained (cannellini preferred 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)
Creaminess
- 1 (14-oz.) can light coconut milk, well shaken, divided (use full-fat for richer flavor)
For Serving (optional)
- Vegan Parmesan Cheese
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, releasing their flavor.
- Sauté Garlic and Flavorings: Heat olive oil in a large saucepan or pot over medium-low heat. Add the smashed garlic and cook, stirring occasionally, until the garlic turns slightly 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: Stir in the slightly drained white beans, crushed tomatoes, vegetable broth (or water), and sea salt. Bring the mixture to a low boil, then partially cover the pot, reduce the heat, and simmer for 15-20 minutes until the soup thickens slightly and becomes fragrant. Longer simmering enhances the flavor.
- Smash Some Beans and Add Coconut Milk: Use a potato masher or the back of a wooden spoon to roughly smash about half of the beans in the soup, creating a creamy texture. Add the maple syrup and one quarter of the coconut milk, reserving the remainder for serving, and stir well.
- Season to Taste: Adjust the flavor by adding more maple syrup for sweetness, salt to taste, extra red pepper flakes for heat, or additional coconut milk for creaminess, according to your preference.
- Serve and Garnish: Serve the soup hot, garnished with the remaining coconut milk and a pinch of red pepper flakes. Optionally, sprinkle vegan parmesan cheese on top. This soup is delicious on its own or paired with a vegan grilled cheese sandwich for a hearty meal.
- Storage: Allow leftovers to cool, then store covered in the refrigerator for up to 4-5 days or freeze for up to 2 months.
Notes
- For a creamy alternative to coconut milk, cashew cream can be used.
- This recipe is heavily adapted from The New York Times.
- Nutrition information provided is a rough estimate and may vary based on exact ingredients and brands used.
Nutrition
- Serving Size: 1 cup
- Calories: 220 kcal
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 9 g
- Saturated Fat: 6 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Protein: 9 g
- Cholesterol: 0 mg
