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