Spain on a Fork > All Recipes > Soups & Salads > Mediterranean White Bean Soup | Heart-Healthy 30 Minute Recipe
All Recipes, Soups & Salads / January 17, 2024

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.

Mediterranean White Bean Soup
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.

Mediterranean White Bean Soup
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.

Mediterranean White Bean Soup

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.

Mediterranean White Bean Soup

Key Ingredients & Cookware I used in this Recipe:

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

Mediterranean White Bean Soup
5 from 2 votes

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


  • 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


  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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  1. Melissa

    5 stars
    My family kept asking if it had meat? How did it have such rich flavors for broth-based/veggie based soup!? ! Yum!

    04 . Feb . 2024
    • Spain on a Fork

      It’s all in the spices and herbs! Glad you all enjoyed it 🙂 Much love

      05 . Feb . 2024
  2. gold self directed ira

    I could agree more- and maybe I should!1!1! LOL

    29 . Jan . 2024
  3. Joan Bellmund

    5 stars
    Made this soup today…it’s cold rainy and dreary in PA. This is so good and healthy! I plan on making this again on the weekend!

    23 . Jan . 2024
    • Spain on a Fork

      So happy to hear that! Stay warm 🙂 Much love

      24 . Jan . 2024
  4. Ramya

    Cant wait to make this soon for me i never had mediteranean white bean soup before also it is raining here in Singapore everyday perfect for raining days in Singapore and after office meals love your recipes as always brightens up my day everyday after work

    18 . Jan . 2024
    • Spain on a Fork

      Sounds great Ramya! Thanks for the comment 🙂 Much love

      19 . Jan . 2024

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