Garlic Tomato Soup with White Beans Recipe

Ingredients

• 10 medium-largegarlic cloves, peeled
• 45 ml (3 Tbsp)extra-virgin olive oil or olive oil
• 5 ml (1 tsp)red pepper flakes, or less or none for less heat
• 30 ml (2 Tbsp)tomato paste
• 2 cans (425 g each), slightly drainedwhite beans, preferably cannellini, or about 830 g cooked homemade beans
• 1 can (794 g)crushed tomatoes
• 240 ml (1 cup)vegetable broth or water
• 2.5 ml (½ tsp), plus more to tastesea salt
• 5–10 ml (1–2 tsp), plus more to tastemaple syrup
• 1 can (397 g), well shaken and dividedlight coconut milk; use full-fat for a richer flavour
• To tastevegan Parmesan cheese, for serving

Instructions

1. 1

   Smash the garlic

   Place the peeled garlic cloves on a chopping board and press them with the base of a heavy pan until flattened and slightly broken apart.

2. 2

   Build the flavour

   Set a large saucepan over medium-low heat and add the olive oil and smashed garlic. Cook, stirring occasionally, until the garlic is light golden brown. Stir in the red pepper flakes and tomato paste, then cook for a few more minutes.

3. 3

   Simmer the soup

   Add the slightly drained white beans, crushed tomatoes, vegetable broth or water, and sea salt. Bring to a low boil, partially cover, lower the heat and simmer for 15–20 minutes, until thickened and fragrant. A longer simmer will deepen the flavour.

4. 4

   Mash and enrich

   Roughly mash about half the beans with a potato masher or the back of a wooden spoon. Stir in the maple syrup and one-quarter of the coconut milk, keeping the rest for serving.

5. 5

   Adjust the seasoning

   Taste the soup and adjust it with more maple syrup for sweetness, salt for balance, red pepper flakes for heat, or coconut milk for extra creaminess.

6. 6

   Serve the soup

   Ladle the hot soup into bowls and garnish with the remaining coconut milk and a pinch of red pepper flakes. Add vegan Parmesan if you like. The soup pairs well with a vegan grilled cheese sandwich.

7. 7

   Store leftovers

   Let leftovers cool completely, then store them covered in the refrigerator for up to 4–5 days or freeze for up to 2 months.

What is garlic tomato soup with white beans?

Tomato and bean soups are a familiar style of American home cooking: straightforward pantry ingredients simmered together into a filling bowl. This version layers crushed tomatoes with garlic, chilli and coconut milk for a creamy, savoury soup with a little sweetness.

The beans do double duty, adding substance and helping thicken the soup when some are mashed. Coconut milk rounds out the acidity of the tomatoes without needing dairy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 370 calories, 10g protein, 34g carbs, 20g fat.

White beans provide most of the carbohydrates and a useful share of the protein; the olive oil and coconut milk contribute most of the fat. Serve a bowl with extra vegetables or a leafy salad to add freshness and balance the meal.

Start with the garlic

Smashing the cloves breaks them open so their flavour can infuse the oil. Cook them gently over medium-low heat and watch for a light golden colour; dark brown garlic can taste bitter.

Tomato paste: cooking it with the garlic and chilli for a few minutes deepens its savoury flavour before the liquid goes in.

Choose and drain the beans

Cannellini beans work well because they stay creamy while holding their shape. Slightly draining the tinned beans leaves some liquid to add body to the soup, while reducing excess canning liquid.

Homemade beans: use about 830 g cooked beans, as listed, and include a little cooking liquid if the soup needs loosening.

Get the texture right

Simmer the soup partially covered so it thickens while retaining enough moisture. The exact result depends on the beans and how much liquid they bring with them, so check the texture as it cooks.

Mash about half the beans rather than all of them. This thickens the broth but leaves whole beans for a more varied, hearty texture.

Balance the tomato and coconut

Tomatoes bring acidity, while a small amount of maple syrup softens their sharp edge. Add the syrup gradually and taste before adding more.

Coconut milk: stir one-quarter into the pot, then use the rest as a garnish. Shake the can well first, and add more to the bowl if you want a richer finish.

Serving ideas

Serve the soup hot with coconut milk, a pinch of chilli flakes and vegan Parmesan if desired. A vegan grilled cheese sandwich is suggested alongside it.

For a simpler accompaniment, serve with bread for dipping. The soup is substantial on its own thanks to the beans.

Recipe notes & tips

• Use medium-low heat for the garlic so it turns golden without scorching.
• Stir the tomato paste into the oil and cook it for a few minutes before adding the wet ingredients.
• Keep the simmer gentle after the soup reaches a low boil.
• Mash only about half the beans to keep some whole beans in each bowl.
• Taste before adding extra salt, since the beans and broth may already be seasoned.
• Shake the coconut milk can thoroughly before measuring out the portion for the soup.

Variations

• Make it hotter: increase the red pepper flakes to suit your taste.
• Use full-fat coconut milk: swap it in for a richer, creamier finish.
• Add fresh herbs: finish bowls with chopped parsley or basil.
• Use homemade beans: replace the tinned beans with about 830 g cooked beans.
• Serve with a sandwich: pair the soup with vegan grilled cheese as suggested.

Common mistakes to avoid

• Burning the garlic: keep the heat at medium-low and stir occasionally until it is only light golden.
• Adding all the coconut milk at once: reserve three-quarters for serving and adjust each bowl as desired.
• Mashing every bean: mash about half so the soup thickens but retains texture.
• Over-seasoning early: taste after simmering before adding more salt or maple syrup.
• Boiling hard: bring the soup to a low boil, then reduce the heat for a gentle simmer.

How to store

Cool the soup completely, then keep it covered in the refrigerator for up to 4–5 days or freeze it for up to 2 months. Reheat gently in a saucepan, stirring; loosen with a splash of water or broth if it has thickened.

Frequently asked questions