Craving a nourishing soup that’s quick and satisfying? This Mediterranean White Bean Soup is ready in just 30 minutes, brimming with beans, vegetables, and herbs. It’s the ideal winter bowl light for midday yet filling for dinner. Additionally, it helps you use up extra produce, and, when served in themed bowls, it doubles as a festive Halloween recipe.
Why You’ll Love Mediterranean White Bean Soup
- First, it cooks in about 30 minutes perfect for busy nights.
- Moreover, it’s budget-friendly with simple pantry staples.
- In addition, it’s high in fiber and plant-based protein.
- Likewise, it’s easily customized with vegetables you already have.
- Furthermore, thyme and oregano create warm Mediterranean flavor.
- Plus, it suits vegetarian meals or protein add-ins.
- Finally, it’s excellent for meal prep and freezer-friendly.
Mediterranean White Bean Soup Ingredients
Pantry & Fresh Ingredients
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 3 carrots, chopped
- 3 celery stalks, chopped
- 6 cups low-sodium vegetable broth
- 1 tsp dried thyme
- 1 tsp oregano
- ½ tsp salt (plus more to taste)
- ½ tsp black pepper
- 3 (15-oz) cans white beans (cannellini, navy, or Great Northern), drained and rinsed
- 5 oz baby spinach
- Grated parmesan cheese, optional for serving
Substitutions for White Bean Soup
- Oil: Swap olive oil for avocado oil or butter.
- Veggies: Replace carrots with parsnips or sweet potato; substitute celery with zucchini.
- Greens: Use kale or collard greens instead of spinach.
- Broth: For deeper flavor, choose homemade stock.
Step-by-Step Instructions for Mediterranean White Bean Soup
- Build the Flavor Base
To begin, warm olive oil in a large pot over medium heat. Stir in the chopped onion and let it sauté for about 4–5 minutes, until it turns translucent and tender. Next, stir in garlic, carrots, celery, thyme, oregano, salt, and pepper; sauté 2–3 minutes until aromatic. Consequently, you’ll establish a flavorful base.
- Simmer Beans & Broth
Afterward, add the broth and white beans. Bring the pot to a boil; then lower the heat and simmer gently for 15 minutes. During this time, the beans soften and slightly thicken the broth; therefore, avoid rushing.
- Add the Greens
Meanwhile, mix in spinach and cook for 2 minutes until it wilts. As a result, the soup gains nutrients, color, and freshness.
- Adjust & Serve
Finally, taste and adjust seasoning. Spoon into bowls, add parmesan if you like, and serve with bread or salad. For a seasonal spin, ladle the soup into pumpkin-shaped bowls and pair it with our Halloween Pumpkin Pizza or Halloween Mummy Hot Dogs for a full October menu.
Pro Tips for the Best White Bean Soup
- To boost body, allow beans to simmer with broth for a creamier texture.
- Alternatively, lightly mash a few beans with a spoon for natural thickening.
- For depth, always sauté aromatics first.
- Start with less salt; then, adjust at the end for balance.
- For extra richness, add a parmesan rind while simmering.
- Just before serving, drizzle olive oil for a silky finish.
- For batch cooking, double the recipe and freeze portions.
- To brighten, finish with parsley, dill, or basil.
- If you prefer dairy-free creaminess, stir in cashew milk.
- For contrast, top bowls with croutons or toasted nuts.
Variations & Substitutions for Mediterranean White Bean Soup
- Gluten-Free: Naturally gluten-free; however, confirm the broth.
- Dairy-Free/Vegan: Skip parmesan or swap for nutritional yeast.
- Protein Add-In: Include chicken, chicken sausage, or quinoa.
- Budget-Friendly: Cook dried beans (2 ¼ cups) instead of canned.
- Flavor Boost: Add smoked paprika, chili flakes, or cumin.
What to Serve with Mediterranean White Bean Soup
- For dipping, Perfect Hellmann’s Potato Salad.
- For greens, add Mediterranean Chopped Salad.
- For a soup duo, serve with Roasted Tomato Soup.
- For grains, round it out with Sweet Potato Taco Bowl for a hearty pairing.
Storage & Reheat Instructions
- Refrigerate: Store in a sealed container up to 4 days (USDA guidance: Refrigeration and Food Safety.
- Freeze: Next, divide into portions and freeze for up to 3 months.
- Reheat: Then warm on the stove or in the microwave, stirring occasionally to maintain texture.
Nutrition (per serving, ~6 servings)
- Calories: 295
- Protein: 17g
- Carbs: 55g
- Fiber: 13g
- Fat: 4g
- Sodium: 440mg
FAQs About Mediterranean White Bean Soup
Yes use 2 ¼ cups cooked beans; in turn, the soup will be slightly firmer.
Mash some of the beans while simmering; thus, you’ll get a creamy consistency without cream.
Add lemon juice, extra herbs, or a parmesan rind; consequently, the flavor lifts and balances.
Absolutely. First cool completely; then portion, freeze, and thaw overnight before reheating.
Certainly omit parmesan or choose a plant-based alternative.
More Mediterranean Recipes to Try Next
- For cozy fall dinners, try Chickarina Soup.
- For a chilled option, make Cucumber Mint Soup.
- For summer produce, sip Watermelon Basil Soup.
- For holiday grazing, pair with Christmas Cheese Guide.
Mediterranean White Bean Soup Recipe
- Total Time: 30 minutes
- Yield: 6 servings
Description
This Mediterranean White Bean Soup is a hearty, wholesome meal packed with creamy beans, fresh vegetables, and aromatic herbs. Ready in just 30 minutes, it’s perfect for weeknight dinners, cozy fall evenings, or even served as a festive Halloween recipe. With simple pantry staples and Mediterranean-inspired flavors, it’s both nourishing and satisfying.
Ingredients
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 3 carrots, chopped
- 3 celery stalks, chopped
- 6 cups low-sodium vegetable broth
- 1 tsp dried thyme
- 1 tsp oregano
- ½ tsp salt (plus more to taste)
- ½ tsp black pepper
- 3 (15-oz) cans white beans (cannellini, navy, or Great Northern), drained and rinsed
- 5 oz baby spinach
- Grated parmesan cheese, optional for serving
Instructions
- Sauté aromatics: Warm olive oil in a soup pot on medium heat, then add your aromatics to begin building flavor.
- Add vegetables: Stir in garlic, carrots, celery, thyme, oregano, salt, and pepper. Cook for 2–3 minutes until fragrant.
- Simmer beans and broth: Pour in vegetable broth and white beans. Allow the mixture to reach a gentle boil, then lower the heat and let it cook slowly for about 15 minutes.
- Add greens: Mix in the spinach and let it cook for a couple of minutes, just until the leaves soften and collapse.
- Taste & serve: Adjust seasoning to taste. Serve hot with parmesan, crusty bread, or salad.
Notes
- For extra creaminess, mash some of the beans while simmering.
- Add smoked paprika or chili flakes for a spicy twist.
- Swap spinach for kale or collard greens.
- Store extra portions in airtight containers and keep them frozen for as long as three months.
- To keep the recipe fully plant-based, omit the parmesan or replace it with a sprinkle of nutritional yeast.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish, Soup
- Method: Simmered / Stovetop
- Cuisine: Mediterranean
Save This Mediterranean White Bean Soup for Later
Save this Mediterranean White Bean Soup on Pinterest to revisit whenever you crave comfort. Then share it with friends, drop your twists in the comments, and finally pin it as a seasonal Halloween recipe for October inspiration!