Mediterranean Diet Soup Recipes – A Guide to Wholesome Comfort Foods
A hearty and nutritious Mediterranean white bean soup, packed with fresh vegetables, protein-rich beans, and fragrant herbs. Perfect for a cozy, healthy meal!
Ingredients
Main Ingredients:
- 1 cup dried white beans cannellini or navy beans OR 2 cups canned beans, rinsed
- 2 tablespoons extra virgin olive oil
- 1 medium onion diced
- 2 carrots peeled and chopped
- 2 celery stalks chopped
- 3 garlic cloves minced
- 4 cups vegetable or chicken broth
- 1 can 14 oz diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
Instructions
Prepare the beans: If using dried beans, soak them overnight, then cook until tender.
Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery. Sauté for 5 minutes until softened.
Add seasonings: Stir in garlic, oregano, and thyme. Cook for 1-2 minutes until fragrant.
Simmer the soup: Add cooked/canned beans, broth, and diced tomatoes. Stir and let simmer for 20-30 minutes.
Finish and serve: Season with salt and pepper. Garnish with fresh parsley and enjoy with whole-grain bread!
Nutrition (Per serving)
- Calories: 220 kcal
- Protein: 8g
- Carbs: 35g
- Fat: 5g
- Fiber: 10g
Notes
Tips:
✔ For extra depth of flavor, add a Parmesan rind while simmering.
✔ To make it creamier, blend half of the soup before serving.
✔ For extra depth of flavor, add a Parmesan rind while simmering.
✔ To make it creamier, blend half of the soup before serving.