Mediterranean White Bean Soup – A Flavorful and Nutritious Delight
A hearty, nutritious, and flavorful Mediterranean soup packed with white beans, fresh vegetables, and aromatic herbs. Perfect for a cozy meal!
Ingredients
Main Ingredients:
- 2 cups white beans dried, soaked overnight, or 2 cans, drained and rinsed
- 1 medium onion diced
- 2 carrots chopped
- 2 celery stalks chopped
- 3 garlic cloves minced
- 4 cups vegetable or chicken broth
- 2 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp salt adjust to taste
- ½ tsp black pepper
- ½ tsp chili flakes optional for heat
- 1 cup diced tomatoes optional
- 1 tbsp lemon juice
- Fresh parsley chopped (for garnish)
Optional Add-ons:
- Leafy Greens: Spinach or kale add in the last 5 minutes
- Protein Boost: Shredded chicken or shrimp
- Creamy Texture: Blend half the soup for a thicker consistency
Instructions
Step 1: Prepare the Beans
- If using dried beans, rinse and soak them overnight. Drain and cook until tender before using.
- If using canned beans, drain and rinse thoroughly.
Step 2: Sauté the Vegetables
- In a large pot, heat olive oil over medium heat.
- Add onions, carrots, celery, and garlic. Sauté for 5 minutes until fragrant and soft.
Step 3: Simmer the Soup
- Stir in white beans, oregano, thyme, salt, pepper, and diced tomatoes (if using).
- Pour in broth, ensuring all ingredients are submerged.
- Bring to a boil, then reduce heat and let simmer for 25-30 minutes.
Step 4: Adjust Flavor & Serve
- Add lemon juice and stir well. Taste and adjust seasonings.
- Garnish with fresh parsley and a drizzle of olive oil.
- Serve hot with crusty bread or a Greek salad.
Nutritional Information (Per Serving)
- Estimated values:
- Calories: 220
- Protein: 10g
- Carbohydrates: 35g
- Fiber: 9g
- Healthy Fats: 7g
Tips for the Best Mediterranean White Bean Soup
- ✔️ For a thicker soup: Blend 1 cup of beans with broth and mix back in.
- ✔️ For extra flavor: Add a Parmesan rind while simmering and remove before serving.
- ✔️ For meal prep: Store in an airtight container in the fridge for 4 days or freeze for 3 months.
Pairing Suggestions
- Serve with:
- Warm pita bread or whole-grain sourdough
- A side of hummus or baba ghanoush
- A glass of crisp white wine or mint tea
Frequently Asked Questions
- ❓ Can I make this soup vegan?
- Yes! Use vegetable broth instead of chicken broth and skip any cheese-based garnishes.
- ❓ What other beans can I use?
- Great alternatives include cannellini, navy beans, or great northern beans.
- ❓ Can I add more protein?
- Absolutely! Shredded chicken, turkey, or shrimp works well.
Enjoy This Authentic Mediterranean Soup!
- This Mediterranean White Bean Soup is a delicious, heart-healthy dish that brings comfort and flavor in every bite. Try it today!