Super Garlicky Tomato Soup with Smashed White Beans

GFVGVDFNS
Jump to Recipe

Is there ever such a thing as too much tomato soup? The answer is no. And most definitely not when there are grilled cheese sandwiches around.

This super garlicky version has coconut milk for dairy-free creaminess, red pepper flakes for a little kick, and smashed white beans for fiber and satisfaction. It’s balanced, warming, and comes together in just 30 minutes with 1 pot and 10 ingredients. Let’s make soup!

Inspiration

We’ve previously shared versions of tomato soup with basil, roasted red peppers, and spicy chipotle peppers, but this latest recipe has a new twist: white beans and LOTS of garlic! The inspiration came from a highly-rated New York Times recipe that we adjusted to make dairy-free, a little spicy, thicker, and super balanced.

How to Make White Bean Tomato Soup

It all starts with smashingTEN cloves of garlic (using the bottom of a heavy pan, which releases their flavor). This method is way faster than chopping, meaning more garlic, less work — that’s our jam!

We sauté the garlic in olive oil to soften it and infuse the oil with flavor. Then we add red pepper flakes for a little heat and tomato paste for richness, sautéing to enhance its natural sweetness.

Next come the white beans for fiber and protein, plus crushed tomatoes, vegetable broth (or water), and salt.

We let it simmer for 15-20 minutes for the flavors to develop, then smash just some of the white beans to thicken the soup and create textural variability.

The remaining ingredients are maple syrup for balancing the acidity of the tomatoes and coconut milk for a creamy finish. We also love garnishing with vegan parmesan cheese for a rich and salty touch.

We hope you LOVE this white bean tomato soup! It’s:

Creamy
Garlicky
A little spicy
Quick & easy
Fiber-rich
Balanced
& SO comforting!

While a filling meal on its own, this soup is the perfect companion for (vegan) grilled cheese sandwiches or garlic bread.

It would also pair nicely with a salad or roasted vegetables. Try it with our Perfect Roasted Asparagus, 5-Minute Green Salad with No-Mix Tahini Dressing, or Vegan Ricotta & Sun-Dried Tomato Pesto Salad.

More Comforting Soup Recipes

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo @minimalistbaker on Instagram. Cheers, friends!

Super Garlicky Tomato Soup with Smashed White Beans

An intensely garlicky yet bright, rich tomato soup elevated with smashed white beans. Swirled with coconut milk, perfectly balanced, and intensely satisfying. Dip in a grilled cheese and call it a party. Just 1 pot and 30 minutes required.
Author Minimalist Baker
Print
4.97 from 30 votes
Prep Time 5minutes
Cook Time 25minutes
Total Time 30minutes
Servings 4(generous bowls)
Course Entree, Soup
Cuisine Gluten-Free, Vegan
Freezer Friendly 2 Months
Does it keep? 4-5 Days

Ingredients

  • 10medium-largegarlic cloves, peeled
  • 3Tbspextra-virgin olive oil or olive oil
  • 1tspred pepper flakes(omit or reduce for less heat)
  • 2Tbsptomato paste(we prefer Bionaturae brand)
  • 2(15-oz.)cans white beans, slightly drained(we prefer cannellini // or ~3 ½ cups cooked homemade beans)
  • 1(28-oz.)can crushed tomatoes(organic when possible)
  • 1cupvegetable broth(or water)
  • 1/2tspsea salt(plus more to taste)
  • 1-2tspmaple syrup(plus more to taste)
  • 1(14-oz.)can light coconut milk*, well shaken(DIVIDED // use full-fat for richer flavor)

FOR SERVING optional

Instructions

  • On a cutting board, smash the peeled cloves of garlic using the bottom of a heavy skillet or pan until flat and slightly broken apart.
  • To a large saucepan or pot over medium-low heat, add the olive oil then add the smashed garlic. Cook, stirring occasionally, until slightly golden brown. Then add the red pepper flakes and tomato paste and stir. Cook for another few minutes, stirring occasionally.
  • Add the (slightly drained) white beans, crushed tomatoes, vegetable broth or water, and salt. Bring to a low boil, then partly cover, reduce heat, and simmer until slightly thickened and fragrant — about 15-20 minutes. The longer it simmers and reduces, the richer the flavor will become.
  • Use a potato masher or the back of a wooden spoon to smash some of the beans (roughly half). Add the maple syrup and one quarter of the coconut milk (reserving the rest for serving) and stir.
  • Season to taste, adding more maple syrup for sweetness / to balance acidity, salt to taste, red pepper flakes for heat, or coconut milk for subtle sweetness / creaminess.
  • Serve hot. Garnish with remaining coconut milk and a pinch of red pepper flakes. Vegan parmesan cheese is also a nice optional touch. Delicious on its own, but elevated when paired with a (vegan) grilled cheese.
  • Store cooled leftovers covered in the refrigerator for up to 4-5 days, or in the freezer for up to 2 months.

Video

Notes

*An alternative to coconut milk would be to use cashew cream.
*Heavily adapted from The New York Times.
*Nutrition information is a rough estimate.

Nutrition (1 of 4 servings)

Serving: 1bowlCalories: 529Carbohydrates: 52.9gProtein: 15.9gFat: 29.9gSaturated Fat: 17.6gPolyunsaturated Fat: 1.3gMonounsaturated Fat: 7.4gTrans Fat: 0gCholesterol: 0mgSodium: 897mgPotassium: 1290mgFiber: 13.3gSugar: 14.5gVitamin A: 688IUVitamin C: 22mgCalcium: 162mgIron: 6.9mg

Did You Make This Recipe?

Tag @minimalistbaker on Instagram and hashtag it #minimalistbaker so we can see all the deliciousness!

If you love this recipe...

Reader Interactions

Leave a Comment & Rating! Cancel reply

  1. JMsays

    Made it in the Thermo. Absolutely beautiful, just like everything else I’ve made on this website!

    Reply
  2. Emily C.says

    This soup is AMAZING!!! I love how simply and quickly it came together. So rich, so satisfying, so much garlic magic! I added more coconut milk and less maple syrup and it was so perfectly rich! Not too sweet. Love love love.

    Reply
    • Support @ Minimalist Bakersays

      We’re so glad you enjoyed it, Emily! Thank you for the lovely review and for sharing your modifications! xo

      Reply
  3. Robertasays

    Made it twice in two weeks – what does that tell ya’. I added a bit more maple syrup and used an immersion blender. Omg, this soup is gosh-darn, garlicky good!
    Added bonus – it’s easy and budget-friendly.

    Reply
    • Support @ Minimalist Bakersays

      Amazing! We’re so glad you’re enjoying it, Roberta. Thank you for sharing! xo

      Reply
    • Support @ Minimalist Bakersays

      Amazing! We’re so glad it was a hit with the whole family. Thank you for sharing, Mia! xo

      Reply
  4. veronikasays

    Looks delicious, is it too hot for children or better skip the chilli? thank you

    Reply
    • Support @ Minimalist Bakersays

      Hi Veronika, the soup isn’t too spicy but you may want to leave out the red pepper flakes, yes.

      Reply
  5. The Vegan Goddesssays

    This is probably the best tomato soup that I’ve ever had — rich, hearty, flavorful, healthy and satisfying. The beans take it to a new level.

    It’s quick and easy to make and rewarding.

    I didn’t put in an entire can of coconut milk because it’s too rich since I only had full-fat but a little went a long way. It added a tempting cheesy aroma to the soup.

    Reply
    • Support @ Minimalist Bakersays

      Whoop! We’re so glad you enjoyed it so much. Thank you for sharing! xo

      Reply
  6. Samanthasays

    This soup dish served us very well! Supper for the two of us, plus two days worth of leftover lunch servings for me. Very easy to prepare and cook and as the soup sits the flavors develop more and more. Just as the MB team describes it … rich in texture and flavor, hearty and a must make weeknight meal.

    Reply
    • Support @ Minimalist Bakersays

      Whoop! We’re so glad you enjoyed it, Samantha. Thank you for sharing! xo

      Reply
  7. Miresays

    I made this for dinner 2 nights ago and it was a hit! I used full fat coconut milk because that is what I had on hand and it came out great! I also added a bit of italian seasoning as a garnish.

    This is a low-effort but high-reward recipe. The prep is minimal, just opening cans and simmering the soup, and the results are delicious!! This soup is a PERFECT weeknight meal: little prep, no dishes to clean and SUPER flavorful!

    Reply
    • Support @ Minimalist Bakersays

      We’re so glad you enjoyed the recipe, Mire! Thank you for the lovely review! xo

      Reply
  8. Lindasays

    OMG! I made this last week and could have eaten the whole thing myself. I love the roasted garlicky flavor. I used a bit of sugar and condense milk because I didn’t have the maple syrup or coconut milk on hand.

    I’m making it again right now, but I am going to use it as a pasta sauce with rigatoni and white beans. Thanks for this great recipe!!

    Reply
    • Support @ Minimalist Bakersays

      We’re so glad you enjoyed it, Linda! Love your creative swaps and idea to have it with pasta =) Thank you for sharing! xo

      Reply
  9. Elliesays

    Made this tonight, it was delicious!! Thank you so much! We made double which worked well, although I misread the maple syrup as tablespoons rather than teaspoons – I added three tablespoons and stirred before noting my mistake. It was a relief that it still tasted great! I had some lemon at the ready to try to calm the sweetness down but didn’t need it. We could only find fire-roasted crushed tomatoes and perhaps that helped. We paired it with an artichoke and spinach grilled cheese sandwich and it was a perfect comfort dinner!

    Reply
    • Support @ Minimalist Bakersays

      Ooo yum! Sounds delish. Thanks for the great review, Ellie!

      Reply
  10. Gemmasays

    This looks absolutely amazing! Going to give it a try at the weekend, this may be a stupid question but if I swapped the canned tomatoes for fresh tomatoes would it be the same weight? Thanks 😊

    Reply
    • Support @ Minimalist Bakersays

      Hi Gemma, we haven’t tested it with fresh tomatoes, so we aren’t sure on a precise amount. For fresh tomatoes, we would recommend slicing a small “X” at the bottom of each tomato, blanching them in boiling water for 1 minute, then peeling. Then you should be able to use them in place of the canned tomatoes. The flavor will vary based on the tomatoes you’re starting with, so keep in mind you can add more tomato paste for greater depth of flavor. Hope that helps! Let us know how it goes!

      Reply
  11. Sigridsays

    This looks delicious! Any other suggestions to use in place of the coconut milk and cashew cream? I’m allergic to both 😩

    Reply
    • Support @ Minimalist Bakersays

      Hi Sigrid, perhaps almond or rice milk? It won’t be quite as rich and creamy, but should still be tasty =)

      Reply
  12. Deborah Weisblattsays

    BTW, we don’t like coconut, so I made your cashew cream and used that instead!

    Reply
  13. Deborah Weisblattsays

    Delicious and easy! I had two servings and hubby ate the rest…and he’s not a vegetarian/vegan!!! Thanks for this yummy recipe!

    Reply
    • Support @ Minimalist Bakersays

      Amazing! We’re so glad you both enjoyed it, Deborah. Thank you for sharing! xo

      Reply
    • Nadia Wallacesays

      Enjoyed this recipe, tho I added the juice of one lemon to lift it a little. Then it balanced well. Also add ground black pepper before serving.

      Reply
  14. Amysays

    I didn’t have the time or energy to make dinner and then I remembered that I had saved this recipe. Wow, this is a keeper! Only deviation from the recipe was that I used diced tomatoes instead of crushed because that’s all I had, and it was fine. I blitzed the whole mixture just a few short spurts with an immersion blender and it was the perfect texture… not too smooth, not too chunky… just right. So delicious! Added bonus is that there’s no chopping at all! I hate chopping, especially garlic! This’ll be a recipe in heavy rotation.

    Reply
    • Support @ Minimalist Bakersays

      We’re so glad you enjoyed the recipe, Amy! Thank you for sharing your experience! xo

      Reply
  15. RunningPathsays

    Saw this in my inbox today and made it for dinner tonight!! Almost exactly as written, but I used my immersion blender so the kids would eat it :) I did end up adding more broth as I blended it to get it to my preferred consistency.

    So okay. This is my favorite tomato soup I have EVER made. (And I’ve made a lot.) It is super easy to make and incredibly delicious. It’s perfect without any additional herbs or spices, too, just as is. We can’t stop eating it even though we are full. This is now my go to tomato soup forever.

    Reply
    • Support @ Minimalist Bakersays

      Whoop! We’re so glad to hear it! Thank you for the lovely review! xo

      Reply
  16. Rebafaysays

    Delicious! I used tomato bouillon instead of veg broth and added the whole can of coconut milk to the pot, otherwise made as written. I may have been too generous with the crushed red pepper, so next time I’ll back off on that but otherwise this is perfect!

    Reply
    • Support @ Minimalist Bakersays

      Yay! So glad you enjoyed this soup, thanks so much for the great review!

      Reply
  17. Lindisays

    Delicious, simple, quick. A definite keeper recipe. I used chopped instead of crushed tomatoes, cashew cream and just the canned beans I had on hand & it was still super tasty & filling

    Reply
    • Support @ Minimalist Bakersays

      We’re so glad you enjoyed it, Lindi. Thank you for the lovely review and for sharing your modifications! xo

      Reply
  18. Nathaliesays

    Absolutely fabulous and so easy to prepare! I’m an exhausted teacher just trying to make it through the last five weeks of school. This was the perfect dish to make without having to expend much energy in the process.

    Reply
    • Support @ Minimalist Bakersays

      Aw, we’re so glad the recipe is helpful, Nathalie! Thank you for all that you do! xoxo

      Reply
  19. Lisays

    I can’t wait to make this but I do have a question first! Could I blend the soup at the end for a creamy rather than chunky texture? Would that ruin the recipe? Thank you!

    Reply
  20. Lishsays

    So good! I was in a recipe rut and this is just what I needed. Followed the recipe and it was perfect!

    Reply
    • Support @ Minimalist Bakersays

      We’re so glad you enjoyed the recipe, Lish! Thank you for sharing! xo

      Reply
  21. Joannesays

    I made this tonight and doubled the recipe so we have leftovers for lunch this week. It was so good!!! We’ll be making this again! Thanks for posting! : )

    Reply
  22. Beverlysays

    This soup was easy to make and so delicious. I froze 2servings and will definitely make it again. Thanks

    Reply
  23. Dianesays

    Made this garlicky tomato soup today and just love everything about it! The recipe was easy and had most of the ingredients before shopping. Thanks for all the tips! This will be a regular meal in our house! YUM!

    Reply
    • Support @ Minimalist Bakersays

      Woohoo! Thanks so much for the great review, Diane. So glad you enjoyed!

      Reply
  24. Kerisays

    Omfg. This soup is spectacular.
    I misread “crushed tomoatoes” for “chopped” but it turned out great. Less rich, I would assume.
    Immersion blended half, instead of mashing…and, sadly, had to omit the coconut milk so the teen would eat it.
    Wondering how a dollop of sour cream would decorate both soup and taste buds.
    Thank you so much for this recipe.

    Reply
    • Support @ Minimalist Bakersays

      Yay! Thanks so much for the lovely review and for sharing your modifications, Keri. So glad you enjoyed this soup!

      Reply
  25. Sherrysays

    We loved this. I used chicken stock but other than that, made as per the recipe. Great flavor and very filling. It will go into the rotation!

    Reply
    • Support @ Minimalist Bakersays

      Yum! Thanks for the great review and for sharing your modifications, Sherry!

      Reply
    • Lindasays

      I don’t think I will like coconut milk. Sounds like it will be too sweet and add a coconut flavor instead of milky creaminess. Can I just add sour cream or is there something special the coconut y adds?

      I know sometimes I read recipe ingredients and think that they won’t taste good together but when I try it it’s delicious. So I was just wondering why you’re suggesting coconut milk is it for vegans or is there something special that the coconut milk will add to the flavor?

      Reply
      • Support @ Minimalist Bakersays

        Hi Linda, if not dairy-free, you could use heavy cream. We used coconut milk for a rich, dairy-free soup.

        Reply
  26. Curtsays

    Yup, the taste-to-effort ratio here is amazing.

    I made it w/ chickpeas, b/c that’s all I had, and used only one can, partly b/c I’d eaten hummus for lunch and was afraid of eating too many chickpeas w/in 24 hrs, if ya know what i mean. ;-)

    next time i think i’ll make it with fire-roasted tomatoes.

    Anyone who likes this idea of mashing up beans to make a thicker, creamier soup really needs to try the romesco soup recipe on this site.

    Thanks for the easy goodness once again!

    Reply
  27. Jesssays

    Just made this soup for a vegan Earth day dinner and it is delicious! Love the garlic and chili flavour that comes through. I didn’t have white beans so I used chickpeas and pureed the whole soup. It worked quite well but I can see white beans being even creamier! Thanks for the recipe. Will be making again.

    Reply
    • Support @ Minimalist Bakersays

      We’re so glad you enjoyed it, Jess! Thank you for the lovely review and for sharing your modifications! xo

      Reply
    • Nadiasays

      Can this be made in a slow cooker? We’re having a soup off at work and a slow cooker is the most practical. Or perhaps make ahead and reheat in the slow cooker? Any tips would be appreciated!!

      Reply
      • Support @ Minimalist Bakersays

        Hi Nadia! We haven’t tried this in a slow cooker so we aren’t sure if it would work. We think making ahead and serving in a slow cooker would be best! Hope this helps!

        Reply
  28. Shirleysays

    This sounds fabulous! To avoid a trip to the store, can I sub a can of evaporated milk ?
    Thanks in advance 😊

    Reply
    • Support @ Minimalist Bakersays

      Hi Shirley, we think that would be fine, but haven’t tried it ourselves. Let us know if you give it a try!

      Reply
    • Ringysays

      Made this today and it is delicious and very easy to make. You would think the amount of garlic is overkill but it works :) Just make sure you don’t burn the garlic in the oil, I did and had to start over. I also added no salt and just used water instead of the vegetable stock.

      Reply
  29. Sarasays

    This was so good and so filling!! Loved the flavors in it! I did have to sub kidney beans for white beans but will make again . Thanks so much!!

    Reply
  30. Bob Gracesays

    The vegan muffin recipe that you suggested to use unbleached
    muffin cups or paper I cannot find in St Catharines. Any suggestions?

    Reply
    • Support @ Minimalist Bakersays

      Hi Bob, you can use any muffin liners available or grease the pan and sprinkle with (GF) flour. Hope that helps!

      Reply
    • Kylasays

      This was delicious! I didn’t have white beans (seems to be a trend for those of us commenting), so used 2 cups of dried red lentils (rinsed) and increased the veggie stock to 4 cups total, then blended at the end. Really creamy and filling, and so quick. Extra delicious topped with MB’s vegan parmesan.

      Reply
      • Support @ Minimalist Bakersays

        Yumm, love that idea! Thanks for the lovely review, Kyla. So glad you enjoyed the soup!

        Reply
  31. Sitasays

    Hi there. I need to avoid coconut milk and cashew milk. Do you think soy milk would work? Thank you! Sita

    Reply
    • Support @ Minimalist Bakersays

      Hi Sita, it won’t be quite as rich and creamy, but would probably work okay. Let us know if you try it!

      Reply
    • Emilysays

      Not sure if this would be an issue, but soy milk tends to curdle when mixed with acid. The acidity of the tomatoes but give a bit of a weird texture. What about almond or rice milk?

      Reply
  32. Ninasays

    Hi, thanks for the fabulous recipe👏👏👏 I have to avoid coconut. Could I replace with oat cream? Or do you have any other ideas? I wondered if I were to add a few cashews when cooking the soup and then blend the nuts with a ladle or two of soup, if it would work? Thanks. Stay safe….

    Reply