Creamy, comforting, and weight-loss-friendly
This garlic bean soup is a warm, comforting hug in a bowl that works with your health goals instead of against them. Whether you’re on a weight loss journey or just want to eat more plant-forward meals, this flavorful, creamy dish is your new best friend.
Garlic Bean Soup
Ingredients
- 10 garlic cloves
- 3 tbsp olive oil
- 1 tsp chili flakes
- 2 tbsp tomato paste
- 2 cans white beans
- 1 can crushed tomatoes
- 1 cup vegetable broth (2 ½ dl)
- 13.5 oz coconut milk (4 dl)
- 1 tsp maple syrup
- ¾ tsp salt
Instructions
- Peel the garlic cloves by pressing them with the flat side of a knife and lightly crushing them.
- Heat the oil in a pot and gently sauté the garlic over medium-low heat until slightly golden.
- Stir in the chili flakes and tomato paste.
- Drain and rinse the beans, then add them to the pot along with the crushed tomatoes and vegetable broth.
- Cover and simmer for about 20 minutes.
- Lightly mash some of the beans with a potato masher for texture.
- Add most of the coconut milk, the syrup, and salt. Heat through.
- Drizzle the remaining coconut milk on top of each serving before serving.
Notes
🥄 Why This Soup Is Perfect for Weight Loss
When it comes to nourishing, satisfying, and weight-friendly meals, this creamy garlic bean soup stands out. Combining plant-based protein, heart-healthy fats, and bold flavors, it supports both your health goals and your taste buds.
Low in Calories, High in Satisfaction
At just around 336 calories per portion, this soup makes a hearty meal that doesn’t break your daily calorie budget. The fiber from the white beans and the fats from coconut milk and olive oil help keep you full longer, reducing the urge to snack between meals.
Rich in Plant-Based Protein and Fiber
Beans are a powerhouse of nutrition. They’re packed with both protein and fiber, two of the most important nutrients for weight management. Protein helps preserve muscle mass during weight loss, while fiber slows digestion and promotes a feeling of fullness.
Naturally Sweet and Flavorful Without Excess Sugar
Instead of refined sugar, a touch of maple syrup or honey adds balance to the tangy tomatoes and rich garlic. This subtle sweetness enhances the flavor profile while keeping the soup nutritious and minimally processed.
Garlic’s Metabolism-Boosting Magic
Garlic has been studied for its potential benefits in boosting metabolism and supporting heart health. When sautéed gently as in this recipe, garlic becomes mellow and sweet without overpowering the dish—making it appealing even for those who usually find garlic too strong.
Vegan-Friendly and Anti-Inflammatory
By using maple syrup instead of honey and relying on coconut milk for creaminess, this soup is 100% vegan and dairy-free. This makes it suitable for people following anti-inflammatory diets, or those avoiding animal products for ethical or health reasons.
Easy to Make, Easy to Meal Prep
One pot, one process, and you’re done in under 45 minutes. It stores beautifully in the fridge for several days, making it ideal for batch cooking. You can even freeze portions for quick, nutritious meals later.