Roasted garlic, flavorful tomatoes, and hearty white beans come together in the most delicious and satisfying bowl of soup! Creamy Vegan Tomato White Bean Soup with Roasted Garlic is a total classic made without dairy.
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.
- 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.
- 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.
- 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!
- It's a complete, filling vegan dish thanks to white beans.
- This Vegan White Bean Tomato Soup is inexpensive to make AND it makes a big batch.
- 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:
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!
I absolutely love a good soup recipe! It makes any day feel a little cozier and more comforting. This Creamy Vegan Tomato White Bean Soup is vegan (no meat, eggs, or dairy!), gluten-free, peanut-free, refined sugar-free, grain-free, soy-free, and can be nut-free if you swap the cashew cream for my Easy Sunflower Seed Cream Sauce. I hope you make it and tag me on Instagram so I can see your delicious creations! You can also subscribe to my newsletter for easy, family-friendly vegan recipes sent straight to your inbox.
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
This is the most delicious bowl of soup! Creamy Vegan Tomato White Bean Soup with Roasted Garlic is a total classic made without dairy.
- 2 tablespoons extra virgin olive oil
- 1 yellow onion, diced
- 1 teaspoon fine salt
- ¼ teaspoon red pepper flakes (or more for more heat)
- 1 head roasted garlic, smashed with a fork to form a paste
- 3 tablespoons tomato paste (double concentrate)
- 1, 15-ounce can white beans, drained and rinsed
- 1, 14-ounce can diced tomatoes (no salt added), do not drain
- 1, 14 ounce can crushed tomatoes (no salt added), do not drain
- 3 cups low-sodium vegetable broth (try my homemade No-Waste Veggie Broth)
- 1 batch homemade cashew cream
- 1 tablespoon maple syrup
- garnish with a drizzle of cashew cream and my homemade Crispy Chickpea Croutons if desired
- Make ahead: cashew cream, roasted garlic (using the air fryer or the oven), no-waste veggie broth, crispy chickpea croutons
- Heat a 5.5 quart dutch oven over medium heat. Once hot add the oil, onion and salt. Cook for five minutes then reduce the heat to low for another 15 minutes stirring every couple minutes. If you have more time keep going to caramelize the onions. The more time the better for the best flavor.
- Add red pepper flakes, garlic and tomato paste and saute over low heat for another 2 minutes.
- Add the drained white beans, both cans of tomatoes (and their juices, and veggie broth. Turn the burner to high and bring the pot to a rolling boil. Once boiling reduce to low heat and simmer for 10 minutes or longer to allow the flavors to develop.
- Add the cashew cream and maple syrup a couple minutes before serving and stir well to incorporate. If desired use an immersion blender and pulse a couple times to make it thick and incorporate the beans and tomatoes more. Taste and adjust the flavors if desired.
- Serve hot and garnish with a drizzle of cashew cream and crispy chickpea croutons if desired.
- Store leftovers once fully cooled to room temperature. Store in an airtight container in the refrigerator for up to five days. Freeze for up to three months. Leave at least 1 inch of space at the top of the storage container to allow for expansion in the freezer.