Mediterranean White Bean Soup is a light yet hearty soup filled with the bright flavors of the Mediterranean. With creamy white beans, fresh vegetables, and aromatic herbs, this soup is both comforting and nutritious. It’s an easy, wholesome meal that comes together in one pot, making it a perfect choice for a quick weeknight dinner or a healthy lunch.
Why You’ll Love This Recipe
This soup is the perfect balance of creamy beans, fragrant herbs, and fresh vegetables, making each spoonful satisfying and full of flavor. The combination of garlic, onion, olive oil, and Mediterranean spices like oregano and thyme infuses the soup with incredible depth. Plus, it’s packed with fiber and protein from the beans, making it a nourishing and filling dish. It’s light yet comforting, with a fresh, zesty finish from the lemon juice. Easy to make and even easier to love, this Mediterranean White Bean Soup will quickly become a staple in your meal rotation.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 large carrot, peeled and chopped
- 2 celery stalks, chopped
- 1 can (15 oz) white beans (such as cannellini or great northern beans), drained and rinsed
- 4 cups vegetable or chicken broth
- 1 can (14.5 oz) diced tomatoes, undrained
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- 1 bay leaf
- 1 tablespoon fresh lemon juice
- Fresh parsley or basil for garnish (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Sauté the vegetables: Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables are softened and the onions are translucent.
- Add garlic and seasonings: Add the minced garlic to the pot and cook for another 1-2 minutes until fragrant. Stir in the oregano, thyme, salt, and pepper, letting the spices bloom for 30 seconds.
- Add beans and liquids: Add the drained white beans, diced tomatoes with their juices, and vegetable broth to the pot. Stir to combine, and add the bay leaf. Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, allowing the flavors to meld together.
- Mash some beans (optional): For a creamier texture, use a potato masher or the back of a spoon to mash some of the beans directly in the pot. You can mash about a third of the beans to create a thicker soup base, or leave it chunky if you prefer.
- Add lemon juice: Once the soup has simmered and thickened, remove the bay leaf and stir in the fresh lemon juice. Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.
- Serve: Ladle the soup into bowls and garnish with fresh parsley or basil. Serve with a side of crusty bread for dipping.
Servings and timing
- Servings: 4-6 servings
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Total Time: 35-40 minutes
Variations
- Add greens: For added nutrition, stir in some spinach, kale, or Swiss chard during the last 5 minutes of cooking. This will add extra color and texture to the soup.
- Spicy version: Add a pinch of red pepper flakes or a diced fresh chili to the soup to give it a little heat.
- Vegetarian/Vegan: This soup is naturally vegetarian and vegan, but you can add a dollop of Greek yogurt on top for creaminess (if you’re not strictly vegan).
- Protein boost: Add some cooked chicken, turkey, or sausage to the soup to make it even more filling. Alternatively, for a vegan protein boost, add tofu or tempeh.
Storage/Reheating
- Storage: Store any leftover soup in an airtight container in the fridge for up to 3-4 days. The soup will continue to develop flavor as it sits.
- Reheating: Reheat the soup on the stovetop over medium heat for about 5-10 minutes, stirring occasionally. You may need to add a little extra broth or water to thin it out, depending on your preferred consistency.
FAQs
Can I use dried beans instead of canned beans?
Yes, you can use dried beans, but you’ll need to soak them overnight and cook them beforehand, as dried beans take longer to cook. Make sure to add the cooked beans to the soup in place of canned beans.
Can I use fresh tomatoes instead of canned?
Yes, you can substitute fresh tomatoes for canned ones. Use about 2-3 medium tomatoes, chopped, and make sure to include any juice that comes from them for flavor.
Can I make this soup ahead of time?
Absolutely! This soup keeps well in the fridge for up to 3-4 days and tastes even better the next day as the flavors continue to meld together.
How can I make this soup creamier?
If you prefer a creamier soup, blend part or all of the soup using an immersion blender or regular blender. This will create a smooth, velvety texture while maintaining the flavor.
Can I freeze this soup?
Yes, this soup freezes well. Allow it to cool completely before transferring it to a freezer-safe container. It can be frozen for up to 3 months. When ready to serve, thaw it overnight in the fridge and reheat on the stovetop.
What kind of bread should I serve with this soup?
This soup pairs wonderfully with crusty bread like a baguette, sourdough, or even pita bread. A side of grilled cheese also makes a great accompaniment!
Can I use canned vegetable broth instead of chicken broth?
Yes, you can easily use vegetable broth in place of chicken broth to keep this soup vegetarian and vegan.
Conclusion
Mediterranean White Bean Soup is the ultimate healthy, comforting meal with a burst of Mediterranean flavor. The combination of creamy white beans, fresh vegetables, and aromatic herbs makes for a rich, satisfying soup that’s both nourishing and light. Whether you’re making it for a cozy weeknight dinner or a meal prep option, this soup is easy to make, delicious, and sure to please.
Print
Mediterranean White Bean Soup
- Total Time: 40 minutes
- Yield: 4-6 servings
- Diet: Gluten Free
Description
This Mediterranean White Bean Soup is a light yet hearty dish, packed with flavors of garlic, lemon, olive oil, and fresh herbs. Made with creamy white beans and vegetables, it’s the perfect healthy and satisfying soup for any day of the week. Full of Mediterranean flavors, this soup is vegan, gluten-free, and loaded with protein and fiber.
Ingredients
For the Soup:
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2 tablespoons olive oil
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1 medium onion, diced
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2 cloves garlic, minced
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2 large carrots, peeled and diced
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2 celery stalks, diced
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2 (15 oz) cans white beans (cannellini or great northern), drained and rinsed
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4 cups vegetable broth (or chicken broth for a non-vegan version)
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1 can (14.5 oz) diced tomatoes (with juices)
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1 teaspoon dried oregano
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1/2 teaspoon dried thyme
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1 bay leaf
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Salt and pepper, to taste
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2 tablespoons fresh lemon juice (or more, to taste)
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1/4 cup fresh parsley, chopped (for garnish)
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Optional: 1/4 cup chopped spinach or kale (for added greens)
- Optional: 1/4 teaspoon red pepper flakes (for heat)
Instructions
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Sauté the Vegetables:
In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking for 5-7 minutes until the vegetables are softened and the onion is translucent. Add the minced garlic and cook for another minute, until fragrant. -
Simmer the Soup:
Add the white beans, vegetable broth, diced tomatoes (with their juices), dried oregano, thyme, and bay leaf to the pot. Stir to combine, then bring the soup to a simmer. Reduce the heat to low and let it cook for 20-25 minutes, allowing the flavors to meld together and the vegetables to become tender. -
Blend (Optional):
For a creamier texture, use an immersion blender to partially blend the soup directly in the pot, or transfer about half of the soup to a blender, blend until smooth, and return it to the pot. If you prefer a chunkier soup, feel free to skip this step. -
Season and Add Lemon:
Remove the bay leaf and stir in the fresh lemon juice. Taste the soup and add salt, pepper, or more lemon juice if needed. For a bit of heat, add red pepper flakes at this point. -
Serve:
Ladle the soup into bowls, garnish with fresh parsley, and serve with a side of crusty bread or pita for dipping.
Notes
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Beans: You can use canned beans for convenience, or cook dried beans if preferred. Just be sure to soak them overnight and cook them before adding to the soup.
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Greens: Add kale or spinach for extra nutrition, stirring them in during the last 5 minutes of cooking.
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Make It Heartier: If you’d like to make the soup heartier, add some cooked quinoa or couscous towards the end of cooking.
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Vegan Option: This recipe is naturally vegan, but if you’re not vegan, you can use chicken broth and top with a little grated Parmesan cheese for extra richness.
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Storing: The soup can be stored in an airtight container in the fridge for up to 4 days. It also freezes well for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
