Healthy Mediterranean White Bean Soup

Why You’ll Love This Healthy Mediterranean White Bean Soup

• Perfect for Meal Prep: Stores beautifully for lunches and dinners throughout the week.
• Nutrient-Packed: Full of fiber, protein, and vitamins, making it both delicious and good for you.
• Quick and Easy: A one-pot wonder ready in under an hour.
• Customizable: Adjust the veggies and spices to suit your taste.

Tools You’ll Need

• Ladle: To serve your soup with ease.
• Large pot or Dutch oven: For cooking the soup.
• Wooden spoon or spatula: For stirring.

Healthy Mediterranean White Bean Soup

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• Author: hkycu
• Total Time: 45 minutes

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Description

There’s something wonderfully comforting about a warm bowl of Healthy Mediterranean White Bean Soup. This recipe is packed with wholesome ingredients, vibrant flavors, and plenty of nutrients to keep you energized and satisfied. Whether you’re seeking a quick weeknight meal or something cozy for a chilly evening, this soup is the perfect choice!

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Ingredients

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• 2 tablespoons olive oil: For sautéing the vegetables.
• 1 medium onion, diced: Adds depth and sweetness.
• 3 garlic cloves, minced: For that signature Mediterranean flavor.
• 2 medium carrots, diced: Brings a touch of natural sweetness.
• 2 celery stalks, diced: Adds texture and freshness.
• 1 zucchini, diced: A tender and nutrient-rich addition.
• 1 cup diced tomatoes (canned or fresh): For a tangy, rich base.
• 4 cups vegetable broth: Keeps the soup light and flavorful.
• 2 cans (15 oz each) white beans, drained and rinsed: Cannellini, navy, or Great Northern beans work well.
• 1 teaspoon dried oregano: Classic Mediterranean herb.
• 1 teaspoon ground cumin: Adds warmth and earthiness.
• 1/2 teaspoon smoked paprika: For a hint of smokiness.
• Salt and pepper, to taste: Enhances all the flavors.
• 2 cups fresh spinach or kale, chopped: Adds a vibrant, nutrient-dense finish.
• Juice of 1 lemon: For a bright, zesty lift at the end.
• Fresh parsley, chopped (optional): A garnish for extra freshness.

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Instructions

Step 1: Sauté the Vegetables

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, garlic, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened and fragrant.

Step 2: Build the Soup Base

3. Add the zucchini and diced tomatoes to the pot, stirring well.
4. Pour in the vegetable broth and bring to a gentle boil.

Step 3: Add the Beans and Spices

5. Stir in the white beans, oregano, cumin, smoked paprika, salt, and pepper.
6. Reduce the heat to low and simmer for 20 minutes, allowing the flavors to meld together.

Step 4: Add the Greens and Lemon Juice

7. Stir in the spinach or kale and cook for 2-3 minutes, just until wilted.
8. Add the lemon juice and give the soup a final taste, adjusting the seasoning if needed.

Step 5: Serve and Garnish

9. Ladle the soup into bowls, garnish with fresh parsley if desired, and serve warm.

Notes

• Use Fresh Herbs: Swap dried oregano for fresh if available for an even brighter flavor.
• Make It Chunky: Add extra veggies like bell peppers or potatoes for more texture.
• Meal Prep Friendly: This soup tastes even better the next day, so make a big batch!

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Cuisine: American

Storage Instructions

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze in individual portions for up to 3 months. Thaw overnight in the fridge before reheating.

Frequently Asked Questions (FAQ)

Q1: Can I make this soup in a slow cooker?
A: Yes! Combine all the ingredients except the greens and lemon juice in a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in the greens and lemon juice just before serving.

Q2: Can I substitute the white beans?
A: Absolutely! Chickpeas or lentils would also work well in this recipe.

Q3: Is this soup gluten-free?
A: Yes, it’s naturally gluten-free! Just ensure your vegetable broth is certified gluten-free if needed.

Conclusion: A Healthy and Hearty Favorite!

This Healthy Mediterranean White Bean Soup is the perfect blend of comforting and nourishing. With its vibrant vegetables, creamy white beans, and zesty lemon finish, it’s sure to become a staple in your recipe collection.

Did you try this recipe? Share your photos and leave a review—we’d love to hear how it turned out for you!

Nutritional Information (per serving)
Calories: 180
Protein: 7g
Carbohydrates: 24g
Fat: 6g
Fiber: 6g

Enjoy a bowl of this wholesome, delicious soup and feel good about every bite!