Mediterranean White Bean Soup

Yumna Jawad

5 from 4702 votes

Try this vegan Mediterranean White Bean Soup for lunch or dinner. It's a quick gluten free soup recipe that's filled with vegetables and plant-based protein.

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If you’re looking for more white bean soup recipes that are going to fill you up and give you energy, this Mediterranean White Bean Soup is definitely one to try! It’s a super easy recipe to make with no fancy ingredients or complicated steps. And you can use canned white beans to make it even faster and easier.

Close up shot of white bean soup topped with parmesan cheese with a spoon inside bowl
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My white bean soup is a hearty vegan soup with 15 grams of protein per serving, thanks to those powerhouse beans! The white beans are the essence of the soup because they are naturally creamy, making the soup rich without adding any dairy.

Recipe At a Glance

Cuisine Inspiration: Mediterranean
Primary Cooking Method: Simmering
Dietary Info: Vegetarian (can be vegan if parmesan is omitted)
Key Flavor: Savory and Earthy with Herbs
Skill Level: Easy

Summary

  • Comfort Made Easy: This white bean soup blends comfort with convenience, proving that wholesome food doesn’t need to eat up your evening. It’s the kind of recipe that fits perfectly into your life, no matter how busy.
  • A Bowl Full of Goodness: With ingredients like fiber-filled beans and vitamin-packed veggies, this soup is a straightforward way to feed your body and soul. It’s nutritious without being over the top.
  • Speedy Dinner Solution: Ideal for when time isn’t on your side, this white bean soup comes together quickly, making it a reliable pick for last-minute meals that still need to feel complete and satisfying.
  • Customize on a Whim: The real joy of this soup? It invites you to make it your own. Whether you stick to the recipe or riff with what’s in your fridge, it’s all about making a meal that feels right for you.

Recipe Video Tutorial

Ingredients to Make White Bean Soup

Ingredients to make the vegan soup recipe
  • White beans: This is the base of the recipe, so you’ll need 3 15-ounce cans of white beans. You can use navy beans, cannellini beans, Great Northern beans or any white beans.
  • Onions, carrots, & celery: This forms the mirepoix of the soup base, which is essentially the aromatics that flavor this soup and many others.
  • Garlic: Minced garlic or garlic paste, fresh garlic or frozen garlic, it all works in this white bean soup so you can use what you have. I love freezing garlic and using it in soups or other recipes that require cooking.
  • Vegetable Broth: Look for one made with simple minimal ingredients. You can use low sodium or regular. If you use low-sodium, you may need to add more salt. Also, a homemade veggie stock is great here too!
  • Herbs: Fresh or dried work here. If you’re using fresh, you’ll want about 2 tablespoons total compared to 2 teaspoons total for dried. Since it’s a Mediterranean white bean soup, I think thyme or oregano work really well with the flavors.
  • Spinach (optional): You can use other greens too like kale or collard greens.
  • Grated Parmesan Cheese (optional): This is for topping at the end, but you can leave it out to keep it vegan.
  • Use any bean you’d like! You can make this soup with other types of beans or even chickpeas if you’d like. For convenience purposes, I use canned beans. However, you can start with dried beans and soak them overnight instead.
  • Meat or No Meat: For an extra protein punch, tossing in some diced chicken or sausage can transform this dish into a heartier meal. Vegetarians can amp up the protein with quinoa or an extra can of beans.
  • Boost the Flavor: Herbs and spices are your friends. A pinch of smoked paprika, a dash of cumin, or some fresh rosemary can elevate the flavor profile without overpowering the soup’s comforting essence.
  • Toss in Some Extras: Enhance the soup with whatever you have on hand, like leftover rice for added bulk or diced zucchini for a fresh veggie boost. It’s a clever way to reinvent the dish and clear out the fridge.
  • Make it extra creamy by stirring in some cashew milk. This is optional but adds a rich and creamy flavor to the soup while still keeping it vegan.

How to Make White Bean Soup With A Mediterranean Flare

  1. Add onions to a large preheated pot and cook until translucent. Add the garlic, carrots, celery, thyme, oregano, salt, and pepper, and cook just slightly.
  2. Add vegetable broth and beans, bring to a boil, reduce heat and simmer.
  3. Top with spinach.
  4. Stir in the spinach and continue to simmer until the spinach wilts.
Collage showing steps to make white bean soup - saute onions, then add carrots and celery

Tips for Making the Best White Bean Soup

  1. Allow the beans to simmer with the broth. Since the canned beans are already cooked, it may seem unnecessary to add them to the soup until the very end. However, they actually absorb all the flavors of the soup, and soften to lend a creaminess to the soup. So make sure to add them when the broth goes in.
  2. Stir the soup while it simmers. The canned white beans are very tender so they naturally make the soup thicker. But if you stir the soup and slightly mash the beans with a wooden spoon occasionally, it helps to break them down a bit more.
  3. Don’t Skip Sautéing Your Veggies: This step isn’t just about cooking; it’s about getting those deep, sweet flavors from your onions, garlic, carrots, and celery. It lays down the flavor foundation that makes your soup so good.
  4. Be Smart with Seasoning: Go easy with the salt and pepper at the start. It’s all about balance, and you can always add more later once the flavors have had a chance to mingle and get to know each other.
Completed Mediterranean White Bean Soup after cooking in a large pot

What to Serve With This Mediterranean White Bean Soup

How to Store & Reheat White Bean Soup

Pop your leftover white bean soup in an airtight container and stash it in the fridge. When you’re ready for round two, you can reheat it on the stove over medium heat until it’s warmed through. If it’s a bit thick, splash in a little water or broth to get things moving again.

How Long Will White Bean Soup Last in the Fridge?

Your soup should keep for about 3-4 days in the fridge. Just make sure it’s cooled down before you put it away, and you’re all set for a quick grab-and-reheat meal.

Can I Freeze this Soup?

Yes, this soup freezes very well, so you can certainly make a big batch and freeze them for up to 3 months. I recommend freezing in individual portions for easier thawing.

Frequently asked questions

Can I use dry beans?

Yes, you can use dry beans, but I would recommend making them in advance and then adding to the soup. For 3 cans of beans, I recommend 2 ¼ cups dried beans. You can cook them in an instant pot or on the stove according to package instructions.

Can I make this soup without a blender for a chunkier texture?

Absolutely! If you prefer a chunkier soup, skip blending it. Instead, mash some of the beans with a fork or potato masher to thicken the soup slightly while keeping it hearty.

My soup tastes bland; how can I enhance the flavor?

Seasoning is key. Don’t forget to taste your soup as you go. If it’s bland, consider adding more salt, pepper, or even a dash of acid like lemon juice or vinegar to brighten the flavors. Fresh herbs added at the end can also make a big difference.

The soup’s flavor is too strong; how can I mellow it out?

If the flavors are too intense, adding a bit more broth or water can help. You can also incorporate a dollop of cream or Greek yogurt to add creaminess and balance out the stronger flavors.

Mediterranean white bean soup in a large white bowl

This Mediterranean white bean soup is the perfect comfort food for cold winter days. It’s a thick hearty soup that’s gluten-free and absolutely tasty! I love that it has a rich taste that works as a side soup or a complete dinner option with 15 grams of protein per serving!

More Vegetarian Soup Recipes:

If you try this feel good Mediterranean White Bean Soup recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!

This recipe was originally published January 24, 2019 and has been recently updated with a slightly modified recipe and new photography.

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Review

Mediterranean White Bean Soup

Try this vegan Mediterranean White Bean Soup for lunch or dinner. It's a quick gluten free soup recipe that's filled with vegetables and plant-based protein.
5 from 4702 votes
Author Yumna Jawad
Servings 6 servings
Course Soup
Calories 301
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Video

Ingredients
  

  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 garlic cloves minced
  • 3 large carrots chopped
  • 3 celery stalks chopped
  • 6 cups vegetable broth
  • 1 teaspoon dried thyme
  • 1 teaspoon oregano
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 3 (15-ounces) canned white beans drained and rinsed
  • 5 ounces baby spinach
  • Grated parmesan cheese for serving

Instructions

  • In a large pot or saucepan, heat the olive over medium high heat. Add onions and cook until onions are translucent, about 5 minutes. Add the garlic, carrots, celery, thyme, oregano, salt and pepper, and cook for an additional 2-3 minutes.
  • Add vegetable broth and beans, bring to a boil, reduce heat and simmer for 15 minutes to combine all of the flavors together.
  • Stir in the spinach and continue to simmer until the spinach wilts, about 2 minutes
  • Remove from heat, sprinkle grated parmesan cheese, if desired, and serve immediately.

Equipment

Notes

Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.
Freezing Instructions: You can also freeze the soup for up to 3 months. I recommend freezing it individual portions for easier thawing. To re-heat, thaw in the fridge overnight and microwave until heated through. Or simply microwave straight from the freezer until heated through.
Substitutes: For best results, follow the recipe as is. However you can omit some vegetables as you see fit and add others you enjoy.

Nutrition

Serving: 1bowl, Calories: 301kcal, Carbohydrates: 57g, Protein: 18g, Fat: 3g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 436mg, Potassium: 1282mg, Fiber: 14g, Sugar: 4g, Vitamin A: 7334IU, Vitamin C: 11mg, Calcium: 212mg, Iron: 8mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Diet: Vegan, Vegetarian
Cuisine American, Mediterranean
Course: Soup

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Comments

  1. Made this soup today as I had a bag of dried white beans in my cabinet. The soup turned out so good! Even though I soaked the beans overnight, it took them about an hour on slow simmer to become as tender as I’d like. The result has been a great great soup to add to.my meal planning. I’m putting some in the freezer & sharing some. I did add a splash of vinegar to brighten the flavors just before eating – probably could use lemon as you’ve shown in other recipes. My mom often used one or the other & it’s a nice option. Thank you!

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