Creamy Vegan Tomato White Bean Soup with Roasted Garlic

I grew up in a family full of food allergies, so I got used to seeing people I love skip out on meals that were delicious. It didn't seem fair! As I grew up, I spent hours experimenting in the kitchen and even got an Master's of Public Health degree and a Master Certified Health Education Specialist (MCHES through the NCHEC) to continue learning about food and the ways it impacts our bodies.

Now, I love creating recipes that everyone can enjoy! I get so excited when I make a classic recipe like this White Bean Tomato Soup without ingredients that aggravate allergies.

Creamy Vegan Tomato White Bean Soup Ingredients

This is one of those ingredient lists that you might already have in your house! I promise you won't regret making it tonight.

• Yellow onion - This is the start to any good soup! Getting onions sautéing in the pan will make everyone in your house wonder what delicious things are about to come out of the kitchen.
• Red pepper flakes - I used the tiniest scoop of red pepper flakes, but you can add more if you like some heat! ¼ teaspoon keeps it totally kid-friendly and adds more flavor than spice.
• Roasted Garlic - Once your head of garlic is roasted (using the air fryer or the oven), you can squeeze all the cloves out and they're soft enough to smash into a paste using a fork. Roast it in your air fryer in just 20 minutes!
• Tomato paste - I prefer double concentrate tomato paste for both the intensity of flavor and the thick texture.
• White beans - Drain and rinse your white beans before tossing them into this soup.
• Diced and crushed tomatoes - Don't drain your canned tomatoes! We want all of that delicious tomato flavor included. I use one can each of diced and crushed tomatoes. I love the variation of texture this brings!
• Low-Sodium Vegetable Broth - Try my homemade No-Waste Veggie Broth for a homemade broth that uses veggie scraps!
• Cashew Cream - This is seriously the magic sauce in vegan cooking! If you think a vegan tomato soup is going to be watery, you haven't added in cashew cream. If you are nut-free you can use my sunflower seed cream.
• Maple Syrup - Just a splash of sweetness from pure maple helps balance the acidity of the tomatoes and the savory garlic flavor.

Why I Love White Bean Tomato Soup

There are so many reasons to love this recipe, I had to start counting them out! As a busy working mom with active, school-aged kiddos, I am always looking for recipes like this one.

1. Since all of these ingredients are either pantry staples or easy to store (like garlic and onion), this is a perfect weeknight or last-minute soup recipe.
2. Chopping onions is the ONLY prep , so it's super easy to make! If you have the time, let your onions caramelize on the stovetop to really intensify the flavor of this soup.
3. This is a super simple, one-pot recipe that's SO easy to clean up. I'm talking a few minutes after dinner is over!
4. It's a complete, filling vegan dish thanks to white beans.
5. This Vegan White Bean Tomato Soup is inexpensive to make AND it makes a big batch.
6. It keeps and freezes amazingly! It tastes even better as leftovers the next day for lunch, or you can freeze it to have later on a day when dinnertime sneaks up on you.

How to Roast Garlic For Soup

If you've never roasted garlic before, you're in for a real treat! Roasting a head of garlic is really, really simple, and it can even be done ahead of time. Roasted garlic has no bitterness, only a savory, robust flavor that makes everything in your dish come alive. Trust me on this...you want to roast your garlic! I love to roast garlic in my air fryer in half the time as the oven. Same results and way less time.

How to Make Creamy Vegan Soup

I pretty much always have a jar of cashews soaking in my kitchen. Want to know why? I turn them into Easy Homemade Vegan Cashew Cream and use them in TONS of recipes! Soaking cashews softens them until they blend easily and quickly into smooth and creamy sauce that's the perfect substitute for heavy cream.

Cashews are also an excellent source of copper and a good source of magnesium, manganese, vitamin K, phosphorous and zinc. Here are just a couple of the ways I use vegan cashew cream:

• Creamy Pasta Sauces: Easy Creamy Vegan Pasta Sauce, Creamy Butternut Squash "Risotto," and Creamy Vegan Spaghetti Squash with Marinara
• Dips: Both sweet (Creamy Cinnamon Vanilla Fruit Dip) and savory (Best Vegan and Paleo French Onion Dip)
• Casseroles: Vegan Mexican Quinoa Casserole with Quinoa & Black Beans and Vegan Green Bean Casserole
• Sauces: Green Onion Cashew Sauce and The Best Creamy Vegan Poppy Seed Dressing
• Soups: Tuscan White Bean and Kale Soup and Vegan Cream of Mushroom Soup

All About Tomatoes

Tomatoes are low in calories and high in potassium, vitamin C, and fiber. They're a really nutritious and inexpensive way to add so much flavor to your day! I like having a bit of texture from the tomatoes, so I left it a bit chunkier and only pulsed the soup a few times with the immersion blender. A few more faves starring tomatoes:

• Chunky Tomato Basil Spaghetti
• Simple Greek Village Salad with Cucumber and Tomato (Horiatiki)
• Moroccan Tomato and Chickpea Soup
• Salsa Fresca (Pico de Gallo)

Vegan & Gluten-Free Soup Garnishes

I like topping soups (especially creamy ones like this Vegan Tomato White Bean Soup) with a drizzle of Easy Homemade Cashew Cream and a handful of Crispy Chickpea "Croutons." You can't beat a bit of extra creaminess and a crunch on top! I also swear by Caramelized Onions. They're a perfect topping for pretty much any savory meal!

More Creamy Vegan Soup Recipes

• Best Ever Vegan Cream of Mushroom Soup (paleo)
• Creamy Carrot Ginger Soup (vegan, paleo, Whole30) or Toddler & Kid-Approved Creamy Vegan Carrot Soup
• Simple Vegan Cream of Asparagus Soup (paleo + Whole30)
• Speedy Creamy Vegan Broccoli Soup (paleo + Whole30)
• Best Creamy Vegan Roasted Butternut Squash Soup with Roasted Garlic or Easy Instant Pot Vegan Butternut Squash Soup (+ Stove Top & Slow Cooker Instructions)
• Easy Vegan Blender Pumpkin Soup
• Asparagus & Pea Soup with Parsley & Spinach
• Vegan Split Pea Soup
• Creamy Vegan Spring Pea & Asparagus Soup