Name: Healthy Mediterranean White Bean Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 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.; 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.

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!

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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.

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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