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Mediterranean White Bean Soup

Delicious Mediterranean White Bean Soup for Cozy Nights

A vibrant Mediterranean White Bean Soup full of vegetables and creamy beans, perfect for cozy nights.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soups
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Soup Base
  • 2 tablespoons Extra Virgin Olive Oil Add healthy fats and richness
  • 1 medium Yellow Onion Can be swapped with shallots
  • 1 small Potato Sweet potatoes work well for a different taste
  • 2 stalks Celery Contributes crunch
  • 2 medium Carrots Any root vegetable can replace
  • 1 medium Red Bell Pepper Green bell pepper is a good alternative
  • 2 cloves Garlic Fresh is best, garlic powder can be used
For the Seasoning
  • 1 teaspoon Dried Oregano Italian seasoning can substitute
  • 1 teaspoon Ground Coriander Cumin could work for a different flavor
  • 1/2 teaspoon Mild Red Pepper Flakes Adjust to taste or omit
  • 1 teaspoon Salt Use sea salt or kosher to your liking
For the Creamy Blend
  • 15 ounces Crushed Tomatoes Fresh or canned whole tomatoes can be used
  • 15 ounces Canned White Beans Dried beans require pre-soaking and cooking
  • 4 cups Low-Sodium Vegetable Broth Feel free to use chicken broth
For the Finishing Touches
  • 1 tablespoon Fresh Thyme Dried thyme can be used (2 teaspoons)
  • 1/2 cup Feta Cheese Substitute with goat cheese or omit for vegan
  • 1/4 cup Parmesan Cheese Nutritional yeast could be a substitute for vegan
  • 1/4 cup Fresh Parsley Other herbs can be used
  • 2 tablespoons Lemon Juice Alternatives include lime juice or vinegar
  • 1 tablespoon Cornstarch Helps thicken the soup; optional

Equipment

  • Dutch oven

Method
 

Step-by-Step Instructions
  1. In a Dutch oven, heat 2 tablespoons of extra virgin olive oil over medium-high heat. Add the chopped yellow onion and sauté for about 2 minutes until translucent and fragrant.
  2. Incorporate diced small potato, sliced celery stalks, chopped carrots, and diced red bell pepper. Sauté for about 5 minutes.
  3. Stir in minced garlic, dried oregano, ground coriander, mild red pepper flakes, and salt. Cook for 1-2 minutes until the garlic is aromatic.
  4. Add crushed tomatoes, drained canned white beans, and low-sodium vegetable broth or water. Toss in the fresh thyme. Bring to a boil, then reduce heat and simmer uncovered for about 20 minutes.
  5. Stir in crumbled feta cheese, grated Parmesan, fresh lemon juice, and chopped parsley. Adjust seasoning as needed.
  6. For a thicker soup, mix 1 tablespoon of cornstarch with a small amount of cooled soup until dissolved. Return to pot and stir for about 5 minutes.
  7. Ladle the soup into bowls, garnish with parsley, a sprinkle of cheese, a drizzle of olive oil, and a pinch of red pepper flakes. Serve warm.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 10mgSodium: 600mgPotassium: 800mgFiber: 12gSugar: 4gVitamin A: 1500IUVitamin C: 35mgCalcium: 150mgIron: 3mg

Notes

For a creamier texture, mash some of the white beans directly in the pot. Use a slow cooker for convenience.

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