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.
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.
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.