Mediterranean White Bean Soup

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Introduction

A hearty and flavorful Mediterranean White Bean Soup packed with fresh herbs, tender white beans, and nutrient-rich kale. This comforting dish is perfect for a cozy meal and is naturally vegan, making it a great healthy option for any day of the week. Finished with a squeeze of fresh lemon juice for a bright, zesty touch.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 can (15 oz) white beans, drained and rinsed
  • 4 cups vegetable broth
  • 1 can (14 oz) diced tomatoes
  • 2 cups kale, chopped
  • Salt and pepper to taste
  • Juice of 1 lemon
  • Fresh parsley, chopped (for garnish)

Instructions:

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the chopped onion and sauté for 3-4 minutes, or until translucent.
  3. Stir in the minced garlic, diced carrots, and celery, cooking for an additional 5 minutes until the vegetables are softened.
  4. Sprinkle in the dried oregano and thyme, stirring to combine.
  5. Add the white beans, vegetable broth, and diced tomatoes to the pot. Bring to a boil, then reduce the heat and let simmer for 20 minutes.
  6. Stir in the chopped kale and cook for another 5 minutes, or until the kale is wilted.
  7. Season with salt, pepper, and lemon juice to taste.
  8. Serve hot, garnished with fresh parsley.

Variations

  1. Protein Boost – Add cooked shredded chicken or crumbled turkey sausage for an extra protein-packed meal. If keeping it vegetarian, stir in a handful of quinoa or cooked lentils for added texture and nutrition.
  2. Different Greens – Swap kale for spinach, Swiss chard, or collard greens. Spinach will wilt faster, so add it in the last minute of cooking. Collard greens will take slightly longer to soften but add a nice heartiness.
  3. Smoky Flavor – Stir in a teaspoon of smoked paprika or a pinch of red pepper flakes to give the soup a smoky depth. You can also add a splash of liquid smoke for a bolder taste.

Cooking Notes

  1. For extra flavor, add a pinch of red pepper flakes or a dash of smoked paprika.
  2. Substitute spinach for kale if desired.
  3. Serve with crusty bread or warm pita for a complete meal.
  4. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.

Serving Suggestions

  1. With Crusty Bread – Serve with warm, crusty bread, such as a baguette or sourdough, for dipping. The bread will soak up the rich broth and add a delightful texture contrast.
  2. Topped with Cheese – Sprinkle some crumbled feta or Parmesan cheese over the soup just before serving. The saltiness of the cheese enhances the overall flavor profile, adding a savory punch.
  3. Paired with a Side Salad – A crisp Mediterranean cucumber and tomato salad with a lemon vinaigrette makes a perfect light side dish to complement the warm, hearty soup.

Tips

  1. Use Homemade Broth for the Best Flavor – If possible, use homemade vegetable broth instead of store-bought. It will give the soup a fresher, richer taste and allow you to control the sodium level.
  2. Add the Lemon Juice at the End – Stirring in fresh lemon juice after cooking preserves its bright, citrusy flavor. Adding it too early can cause it to lose its vibrant taste during simmering.
  3. Make It Ahead for Better Flavor – This soup tastes even better the next day as the flavors have more time to meld together. Store leftovers in the fridge and reheat on the stove for an even more delicious bowl of soup.

Prep Time

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes

Nutritional Information (Per Serving)

  • Calories: 180 kcal
  • Protein: 9g
  • Sodium: 600mg

Frequently Asked Questions

  1. Can I use dried beans instead of canned?
    Yes! If using dried white beans, soak them overnight and cook them separately before adding them to the soup. This will add extra depth to the flavor but will increase cooking time significantly.
  2. How can I store leftovers?
    Store the soup in an airtight container in the refrigerator for up to 4 days. You can also freeze it for up to 3 months. Reheat gently on the stovetop or in the microwave, adding a splash of broth if needed.
  3. Can I make this soup in a slow cooker?
    Absolutely! Sauté the onions, garlic, carrots, and celery first, then transfer everything to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours. Add the kale and lemon juice in the last 30 minutes.
  4. What can I use instead of kale?
    You can substitute kale with spinach, Swiss chard, or collard greens. If using spinach, add it in the last minute of cooking as it wilts very quickly.

Conclusion

Mediterranean White Bean Soup is a warm, nourishing dish that’s easy to make and packed with fresh flavors. Whether you enjoy it as a hearty lunch or a comforting dinner, this soup is a great go-to meal for busy days. With simple pantry ingredients and the option to customize it to your taste, it’s a perfect addition to your recipe collection. Try making a big batch and enjoy it throughout the week!

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Mediterranean White Bean Soup

  • Author: Avery
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Diet: Vegetarian
Print Recipe

Description

A hearty and flavorful Mediterranean White Bean Soup packed with fresh herbs, tender white beans, and nutrient-rich kale. This comforting dish is perfect for a cozy meal and is naturally vegan, making it a great healthy option for any day of the week. Finished with a squeeze of fresh lemon juice for a bright, zesty touch.

 

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 can (15 oz) white beans, drained and rinsed
  • 4 cups vegetable broth
  • 1 can (14 oz) diced tomatoes
  • 2 cups kale, chopped
  • Salt and pepper to taste
  • Juice of 1 lemon
  • Fresh parsley, chopped (for garnish)

Instructions

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the chopped onion and sauté for 3-4 minutes, or until translucent.
  3. Stir in the minced garlic, diced carrots, and celery, cooking for an additional 5 minutes until the vegetables are softened.
  4. Sprinkle in the dried oregano and thyme, stirring to combine.
  5. Add the white beans, vegetable broth, and diced tomatoes to the pot. Bring to a boil, then reduce the heat and let simmer for 20 minutes.
  6. Stir in the chopped kale and cook for another 5 minutes, or until the kale is wilted.
  7. Season with salt, pepper, and lemon juice to taste.
  8. Serve hot, garnished with fresh parsley.

Notes

  • For extra flavor, add a pinch of red pepper flakes or a dash of smoked paprika.
  • Substitute spinach for kale if desired.
  • Serve with crusty bread or warm pita for a complete meal.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 bowl
  • Calories: 180 kcal
  • Sugar: 6g
  • Sodium: 600mg
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 3.5g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 9g
  • Cholesterol: 0mg

Keywords: White Bean Soup, Mediterranean Soup, Healthy Soup, Vegan Soup, Kale Soup

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