Mediterranean White Bean Soup | Heart-Healthy 30 Minute Recipe

This Mediterranean White Bean Soup is what healthy eating and delicious food is all about. We’re talking a ton of great flavors, simple everyday ingredients and all done in a little over 30 minutes using just one pan. Serve it next to a crunchy baguette and a bottle of Spanish red wine for the ultimate meal.

To make this recipe, I used canned white beans. Just to make things quicker and easier. However, you can also use the dried white beans if you like. Just soak them overnight in plenty of water and then simmer the following day for 1 to 2 hours or until tender.

For the liquid, I used homemade vegetable broth. But chicken broth or even water can be used. As for the vegetables, I used a combination of onion, garlic, red bell pepper, carrots and tomatoes. You can mix it up and use other veggies or whatever you have on hand.

TIPS & TRICKS to Make this Recipe: I topped off the soup with a kiss of grated Spanish manchego cheese. You can use whatever cheese you like or just omit it to keep the recipe vegan. This soup will hold for up to 3 to 4 days in the fridge or 3 months in the freezer.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL
VEGETABLE BROTH

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Watch the Video Below on How to Make this Mediterranean White Bean Soup

5 from 2 votes

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Mediterranean White Bean Soup

Course Main Course, Soup

Cuisine Mediterranean

Prep Time 10 minutes

Cook Time 30 minutes

Servings 4

Calories 416 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 3 tbsp extra virgin olive oil 45 ml
• 1 small onion
• 6 cloves garlic
• 1 red bell pepper
• 2 carrots
• 2 tomatoes
• 2 tsp dried oregano 2 grams
• 1/2 tsp dried thyme .5 grams
• 2 cans white beans 15.5 oz / 440 grams each
• 1 liter vegetable broth 4 1/4 cups
• 3 oz fresh spinach 100 grams
• 1 lemon
• sea salt & black pepper
• grated Manchego cheese

Instructions

1. Heat a stock pot with a medium heat and add in the olive oil

2. Finely chop the onion, roughly chop the garlic and cut the red bell pepper and carrots (peeled) into small bite-sized pieces

3. Add the chopped vegetables into the stock pot, mix continuously, after 3 to 4 minutes and the vegetables are lightly sauteed, add in the tomatoes finely grated, dried oregano, dried thyme and season with sea salt & black pepper, mix together and then simmer without mixing

4. Once the grated tomato has slightly thickened, about 3 minutes, add in the canned white beans (drained and rinsed) and the vegetable broth, raise to a high heat and give it a gentle mix, when it comes to a boil, place a lid on the pan and lower to a low-medium heat

5. After 15 minutes remove the lid, add in the spinach roughly chopped and the juice of half a lemon, give it one final mix until the spinach is lightly wilted, about 30 seconds, then remove from the heat

6. Transfer into shallow bowls, top off with a kiss of grated manchego cheese and serve, enjoy!

Recipe Notes

Get the Spanish Olive Oil I used to make this Recipe

Nutrition Facts

Mediterranean White Bean Soup

Amount Per Serving

Calories 416 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 2g13%

Polyunsaturated Fat 2g

Monounsaturated Fat 8g

Sodium 1049mg46%

Potassium 1517mg43%

Carbohydrates 64g21%

Fiber 15g63%

Sugar 9g10%

Protein 19g38%

Vitamin A 9090IU182%

Vitamin C 71mg86%

Calcium 237mg24%

Iron 8mg44%

* Percent Daily Values are based on a 2000 calorie diet.

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