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
Scale
- 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.
Instructions
Step 1: Sauté the Vegetables
- Heat the olive oil in a large pot over medium heat.
- 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
- Add the zucchini and diced tomatoes to the pot, stirring well.
- Pour in the vegetable broth and bring to a gentle boil.
Step 3: Add the Beans and Spices
- Stir in the white beans, oregano, cumin, smoked paprika, salt, and pepper.
- Reduce the heat to low and simmer for 20 minutes, allowing the flavors to meld together.
Step 4: Add the Greens and Lemon Juice
- Stir in the spinach or kale and cook for 2-3 minutes, just until wilted.
- Add the lemon juice and give the soup a final taste, adjusting the seasoning if needed.
Step 5: Serve and Garnish
- 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