Looking for a wholesome, hearty, and flavorful soup? This Healthy Mediterranean White Bean Soup is packed with protein-rich beans, fresh vegetables, and fragrant Mediterranean spices. It’s light yet filling, perfect for a nutritious lunch or dinner. Plus, it comes together in just 30 minutes!
Want more nourishing recipes like this? Subscribe now for healthy meal inspiration!
Why You’ll Love This Recipe
- Protein-Packed & Fiber-Rich: White beans make this soup satisfying and nutritious.
- Mediterranean Flavors: Herbs, olive oil, and garlic bring a delicious depth of flavor.
- One-Pot Meal: Easy to make with minimal cleanup.
- Naturally Vegan & Gluten-Free: Perfect for any diet!
Ingredients You’ll Need
For the Soup:
- Olive Oil (2 tbsp) – For a rich, smooth base.
- Onion (1 small, diced) – Adds sweetness and depth.
- Garlic (4 cloves, minced) – Essential for Mediterranean flavor.
- Carrots (2, diced) – Brings natural sweetness.
- Celery (2 stalks, diced) – Classic aromatic ingredient.
- Tomato Paste (2 tbsp) – Adds a deep umami flavor.
- Diced Tomatoes (1 can, 14 oz) – Fresh and slightly tangy.
- Vegetable Broth (5 cups) – Creates a flavorful base.
- White Beans (2 cans, 15 oz each, drained & rinsed) – Great source of plant-based protein.
- Bay Leaf (1 large) – Infuses subtle herbal notes.
- Ground Cumin (1 tsp) – Adds warmth and earthiness.
- Dried Oregano (1 tsp) – Classic Mediterranean herb.
- Smoked Paprika (½ tsp) – Gives a hint of smokiness.
- Salt & Pepper (to taste) – Enhances all the flavors.
For the Finishing Touches:
- Fresh Spinach (2 cups, chopped) – Adds a boost of greens.
- Lemon Juice (2 tbsp, freshly squeezed) – Brightens the soup.
- Fresh Parsley (¼ cup, chopped) – For a fresh, herby finish.
- Crushed Red Pepper (optional, for heat) – Adds a spicy kick.
Tools You’ll Need
- Large pot or Dutch oven
- Wooden spoon
- Cutting board and knife
- Ladle
How to Make Mediterranean White Bean Soup
Step 1: Sauté the Vegetables
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery and sauté for 4–5 minutes until softened.
- Stir in the garlic and cook for 30 seconds until fragrant.
Step 2: Build the Soup Base
- Add tomato paste and cook for 1 minute, stirring constantly.
- Pour in the diced tomatoes and vegetable broth, then add white beans, bay leaf, cumin, oregano, smoked paprika, salt, and pepper.
- Bring to a simmer and let it cook for 15 minutes to allow flavors to meld.
Step 3: Add the Spinach & Lemon
- Stir in chopped spinach and let it wilt for about 2 minutes.
- Remove from heat and stir in lemon juice for a burst of freshness.
Step 4: Serve & Enjoy!
- Remove the bay leaf and discard.
- Ladle the soup into bowls and garnish with fresh parsley and crushed red pepper (if using).
- Serve warm with crusty bread or a side salad.
What to Serve with This Soup
- Warm Pita Bread: Great for dipping.
- Greek Salad: A fresh, crunchy side dish.
- Hummus & Veggies: A light, protein-packed accompaniment.
Tips for the Best White Bean Soup
- For a Creamier Soup: Blend half of the soup with an immersion blender before adding the spinach.
- Extra Protein: Add shredded chicken or chickpeas.
- Boost the Flavor: A sprinkle of feta cheese on top adds a salty kick.
- Spice It Up: Add a pinch of cayenne or more red pepper flakes.
Storing & Reheating
- Refrigerate: Store leftovers in an airtight container for up to 4 days.
- Freeze: Freeze in portions for up to 3 months.
- Reheat: Warm on the stovetop over low heat, adding extra broth if needed.
Frequently Asked Questions
Can I use dried beans instead of canned?
Yes! Soak 1 cup of dried white beans overnight, then cook separately until tender before adding to the soup.
Can I make this in a slow cooker?
Absolutely! Cook on low for 6 hours or high for 3 hours, then add the spinach and lemon juice at the end.
Is this soup spicy?
No, but you can add crushed red pepper for extra heat.
Conclusion
This Healthy Mediterranean White Bean Soup is a delicious and nutritious meal that’s easy to prepare. With a mix of protein, fiber, and bold Mediterranean flavors, it’s a go-to recipe for a cozy, healthy dinner.
Love this recipe? Let us know in the comments and share your soup photos!
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine: Mediterranean
Nutritional Information (Per Serving):
Calories: 250 | Protein: 12g | Carbohydrates: 38g | Fat: 6g | Fiber: 9g | Sodium: 480mg
Healthy Mediterranean White Bean Soup
- Total Time: 30 minutes
Description
Looking for a wholesome, hearty, and flavorful soup? This Healthy Mediterranean White Bean Soup is packed with protein-rich beans, fresh vegetables, and fragrant Mediterranean spices. It’s light yet filling, perfect for a nutritious lunch or dinner. Plus, it comes together in just 30 minutes!
Want more nourishing recipes like this? Subscribe now for healthy meal inspiration!
Ingredients
For the Soup:
-
Olive Oil (2 tbsp) – For a rich, smooth base.
-
Onion (1 small, diced) – Adds sweetness and depth.
-
Garlic (4 cloves, minced) – Essential for Mediterranean flavor.
-
Carrots (2, diced) – Brings natural sweetness.
-
Celery (2 stalks, diced) – Classic aromatic ingredient.
-
Tomato Paste (2 tbsp) – Adds a deep umami flavor.
-
Diced Tomatoes (1 can, 14 oz) – Fresh and slightly tangy.
-
Vegetable Broth (5 cups) – Creates a flavorful base.
-
White Beans (2 cans, 15 oz each, drained & rinsed) – Great source of plant-based protein.
-
Bay Leaf (1 large) – Infuses subtle herbal notes.
-
Ground Cumin (1 tsp) – Adds warmth and earthiness.
-
Dried Oregano (1 tsp) – Classic Mediterranean herb.
-
Smoked Paprika (½ tsp) – Gives a hint of smokiness.
-
Salt & Pepper (to taste) – Enhances all the flavors.
For the Finishing Touches:
-
Fresh Spinach (2 cups, chopped) – Adds a boost of greens.
-
Lemon Juice (2 tbsp, freshly squeezed) – Brightens the soup.
-
Fresh Parsley (¼ cup, chopped) – For a fresh, herby finish.
-
Crushed Red Pepper (optional, for heat) – Adds a spicy kick.
Instructions
Step 1: Sauté the Vegetables
-
Heat olive oil in a large pot over medium heat.
-
Add onion, carrots, and celery and sauté for 4–5 minutes until softened.
-
Stir in the garlic and cook for 30 seconds until fragrant.
Step 2: Build the Soup Base
-
Add tomato paste and cook for 1 minute, stirring constantly.
-
Pour in the diced tomatoes and vegetable broth, then add white beans, bay leaf, cumin, oregano, smoked paprika, salt, and pepper.
-
Bring to a simmer and let it cook for 15 minutes to allow flavors to meld.
Step 3: Add the Spinach & Lemon
-
Stir in chopped spinach and let it wilt for about 2 minutes.
-
Remove from heat and stir in lemon juice for a burst of freshness.
Step 4: Serve & Enjoy!
-
Remove the bay leaf and discard.
-
Ladle the soup into bowls and garnish with fresh parsley and crushed red pepper (if using).
-
Serve warm with crusty bread or a side salad.
Notes
For a Creamier Soup: Blend half of the soup with an immersion blender before adding the spinach.
Extra Protein: Add shredded chicken or chickpeas.
Boost the Flavor: A sprinkle of feta cheese on top adds a salty kick.
Spice It Up: Add a pinch of cayenne or more red pepper flakes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Cuisine: Mediterranean
