Mediterranean White Bean & Vegetable Soup

Mediterranean White Bean & Vegetable Soup

A Warm Bowl of Mediterranean Comfort

This Mediterranean White Bean & Vegetable Soup is a wholesome, hearty dish made with simple pantry staples and fresh produce. It’s loaded with creamy white beans, tender carrots, crisp celery, and aromatic herbs in a savory tomato-based broth. Naturally vegan and gluten-free, this soup is not only nourishing and satisfying but also a wonderful canvas for Mediterranean flavors like garlic, thyme, olive oil, and bay leaf. Whether served as a light lunch or paired with crusty bread for dinner, this is one comforting recipe you’ll keep on repeat.

Time

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 4–6 bowls

Ingredients

Vegetables & Aromatics:

1 tbsp extra virgin olive oil

1 medium yellow onion, diced

3 cloves garlic, minced

3 medium carrots, sliced

3 stalks celery, sliced

Broth & Seasoning:

4 cups vegetable broth (low sodium)

1 can (14 oz) crushed tomatoes or tomato passata

2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed

1 tsp dried oregano

1 tsp dried thyme

1 bay leaf

Salt and black pepper, to taste

Juice of ½ lemon (for brightness)

Optional Garnish:

Fresh parsley or basil, chopped

Drizzle of olive oil

Red pepper flakes

Instructions

Sauté the aromatics:
In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for 3–4 minutes until translucent. Stir in garlic and cook for another 1 minute until fragrant.

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Cook the vegetables:
Add carrots and celery. Sauté for 5 minutes, stirring occasionally, until they begin to soften.

Add broth and seasonings:
Pour in vegetable broth and crushed tomatoes. Stir in white beans, oregano, thyme, bay leaf, salt, and pepper.

Simmer:
Bring the soup to a boil, then reduce heat to a gentle simmer. Cover and cook for 20–25 minutes, until vegetables are tender.

Finish the flavor:
Remove bay leaf. Stir in lemon juice for brightness. Adjust salt and pepper to taste.

Serve:
Ladle into bowls, garnish with parsley, basil, or a drizzle of olive oil if desired. Serve hot with warm pita or rustic bread.

Tips for Best Results

Use homemade broth for deeper flavor if you have it.

Mash a few beans into the soup as it simmers to naturally thicken the broth.

Add greens like spinach or kale in the last 5 minutes for extra nutrients.

Simmer slowly to deepen the flavor; this soup tastes even better the next day.

Variations

Add Grains: Stir in cooked quinoa, orzo, or brown rice for a heartier meal.

With Chicken: Add shredded rotisserie chicken in the last 5 minutes of simmering.

Spicy Twist: Add a pinch of chili flakes or diced jalapeños.

Herb Swap: Try rosemary or Italian seasoning if you’re out of thyme or oregano.

Creamy Version: Add a swirl of coconut milk or cashew cream for a creamy Mediterranean twist.

Q&A

Q: Can I use dry beans instead of canned?
A: Absolutely! Use 1½ cups of dried white beans, soak overnight, then cook until tender before adding.

Q: Can this be made in advance?
A: Yes, this soup stores beautifully and tastes even better the next day. Keep refrigerated for up to 4 days.

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Q: How can I make it creamier without dairy?
A: Blend a portion of the soup and return it to the pot, or stir in plant-based cream.

Q: What other vegetables can I add?
A: Zucchini, potatoes, bell peppers, or spinach are great additions.

Nutrition (Per Serving, based on 6 servings)

Calories: 230

Protein: 10g

Fat: 4g

Carbohydrates: 38g

Fiber: 10g

Sugar: 6g

Sodium: 460mg

Cholesterol: 0mg

Naturally vegan, gluten-free, and low in fat.

Conclusion

This Mediterranean White Bean & Vegetable Soup is a cozy, nutrient-packed dish perfect for any season. Its balance of fiber-rich beans, garden veggies, and savory broth makes it both wholesome and comforting. It’s a fantastic make-ahead meal and versatile enough for dietary preferences. Whether you’re following a Mediterranean diet or simply looking for a healthy and satisfying soup, this recipe is a must-try for your rotation.