Mediterranean White Bean Soup is a warm, comforting dish that harmoniously blends the flavors of the Mediterranean into a hearty bowl of goodness. This soup features creamy white beans, vibrant vegetables, and fragrant herbs, creating a nourishing meal that is both filling and healthy. Perfect for chilly evenings or as a light lunch, this recipe is not only easy to prepare but also makes for an excellent make-ahead meal that can be enjoyed throughout the week.
Why You Will Love This Recipe
You’ll fall in love with this Mediterranean White Bean Soup for its incredible depth of flavor and straightforward preparation. The combination of garlic, onion, and fresh herbs provides a fragrant base, while the white beans add a creamy texture that is both satisfying and nutritious. This soup is naturally vegan and packed with plant-based protein, making it an excellent choice for those following a vegetarian or vegan diet. Plus, it’s versatile enough to adapt to your taste preferences, allowing you to customize it with your favorite seasonal ingredients.
Tips and Tricks
To make your Mediterranean White Bean Soup even easier and more flavorful, consider the following tips:
- Use canned beans: For a quick option, canned white beans save time. Just be sure to rinse them well to remove excess sodium.
- Sauté vegetables: Take a few extra minutes to sauté the onions and garlic until they’re golden brown. This step builds a rich flavor base for the soup.
- Blend it up: If you prefer a smoother texture, use an immersion blender to purée a portion of the soup, returning it to the pot for a creamy finish.
- Fresh herbs: Always opt for fresh herbs if possible. They elevate the soup’s flavor significantly compared to dried varieties.
Make Ahead Tips
This Mediterranean White Bean Soup is perfect for meal prep! You can chop all your vegetables and store them in an airtight container in the refrigerator up to 3 days before cooking. The soup itself can be made in advance and stored in the refrigerator for up to 5 days or frozen for up to 3 months. Just be sure to cool it completely before transferring to freezer-safe containers. When ready to eat, simply reheat on the stove or in the microwave.
Recipe Variations
Feel free to get creative with this soup:
- Add greens: Stir in some spinach or kale for an extra boost of nutrients.
- Different beans: Swap out white beans for chickpeas or lentils for a different texture and flavor.
- Spice it up: Add crushed red pepper flakes or a pinch of cayenne for a spicy kick.
- Herb variations: Experiment with herbs like thyme, oregano, or even a hint of rosemary for varied flavor profiles.
How to Serve
Serve your Mediterranean White Bean Soup hot, garnished with a drizzle of good-quality olive oil and a sprinkle of freshly chopped parsley. For a complete meal, pair it with crusty whole-grain bread or a refreshing side salad. Consider adding a dollop of vegan sour cream or a sprinkle of feta cheese (if not strictly vegan) for added creaminess.
Pairing Suggestions
To complement your Mediterranean White Bean Soup, consider serving it with a crisp white wine like Sauvignon Blanc or a light-bodied red such as Pinot Noir. For non-alcoholic options, a refreshing iced herbal tea or sparkling water with lemon works beautifully. Additionally, a side of Mediterranean-inspired dishes such as hummus, olives, or a simple tabbouleh salad can enhance the meal.
How to Store
Leftover Mediterranean White Bean Soup can be stored in an airtight container in the refrigerator for up to 5 days. To freeze, portion the soup into freezer-safe containers, leaving space for expansion, and store for up to 3 months. When reheating, add a splash of vegetable broth or water to loosen the soup if it thickens up in the fridge or freezer.
Equipment Needed
You’ll need a large pot or Dutch oven for making the soup. An immersion blender is optional but highly recommended if you want to achieve a creamy consistency without transferring to a blender. A cutting board and knife will also be necessary for prepping your vegetables.
Dietary Adaptations
This recipe is naturally vegan and gluten-free. To make it nut-free, simply ensure that all vegetable broth and additional ingredients are free of nuts. You can easily swap canned beans for dried beans if you prefer to control the sodium content, just remember to soak and cook them beforehand.
Seasonal Adaptations
In the spring, fresh asparagus and peas can be added for a seasonal touch. In the summer, consider using fresh tomatoes instead of canned for a burst of flavor. During the fall, add root vegetables like carrots or sweet potatoes for a heartier soup. Winter is ideal for using hearty greens like collard greens or Swiss chard.
Recipe FAQs
Can I use dried beans instead of canned?
Yes, but you’ll need to soak and cook them beforehand. A typical ratio is 1 cup of dried beans to about 3 cups of water, cooked for about an hour until tender.
How long does this soup take to cook?
From start to finish, expect about 30-40 minutes if using canned beans. If using dried beans, plan for an additional hour for soaking and cooking.
Is it okay to freeze this soup?
Absolutely! This soup freezes well. Just make sure to cool it completely before transferring it to freezer-safe containers.
How To Make Mediterranean White Bean Soup
Mediterranean White Bean Soup
Mediterranean White Bean Soup is a warm, comforting dish that harmoniously blends the flavors of the Mediterranean into a hearty bowl of goodness.
Ingredients
- 2 cans (15 oz each) white beans, rinsed and drained
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 large carrot, diced
- 2 celery stalks, diced
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper, to taste
- 2 tbsp olive oil
- Fresh parsley, for garnish
- Optional: A squeeze of lemon juice
Instructions
- In a large pot or Dutch oven, heat olive oil over medium heat. Add diced onion, carrot, and celery. Sauté until softened, about 5-7 minutes.
- Stir in minced garlic and cook for an additional minute until fragrant.
- Add the diced tomatoes, white beans, vegetable broth, oregano, thyme, salt, and pepper. Bring to a boil.
- Reduce heat and let simmer for 20-25 minutes, stirring occasionally.
- For a creamier texture, use an immersion blender to partially blend the soup, or transfer a portion to a blender and purée, then return it to the pot.
- Taste and adjust seasoning as needed. If desired, stir in a squeeze of lemon juice before serving.
- Serve hot, garnished with fresh parsley and a drizzle of olive oil.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 150Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 802mgCarbohydrates 24gFiber 5gSugar 10gProtein 5g
dinnerbytes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although dinnerbytes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
Mediterranean White Bean Soup is a delightful and nourishing dish that brings warmth and comfort to the table. Its versatility and ease of preparation make it a must-try for both seasoned chefs and kitchen novices alike. By incorporating fresh ingredients and aromatic herbs, this soup can be a personal culinary adventure tailored to your taste. Enjoy this recipe on a cozy evening or as part of your meal prep routine, and savor the heartwarming flavors of the Mediterranean with every spoonful.
