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Mediterranean White Bean Soup

Nourishing Mediterranean White Bean Soup for Cozy Nights

This Mediterranean White Bean Soup is a comforting dish, perfect for cozy nights.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Soup Base
  • 2 tablespoons Extra Virgin Olive Oil Adds richness and flavor; use it as the foundation for sautéing.
  • 1 large Yellow Onion Provides depth of flavor; shallots work as a milder substitute.
  • 1 small Potato Contributes creaminess; omit for a lower carb option.
  • 2 stalks Celery Adds crunch and aroma; substitute with green bell pepper if desired.
  • 2 medium Carrots Brings sweetness and color; parsnips can be used for a different flavor profile.
  • 1 medium Red Bell Pepper Enhances texture and sweetness; any color pepper will work.
  • 3 cloves Garlic Delivers intense flavor; garlic powder is a suitable substitute if fresh isn't available.
  • 1 teaspoon Dried Oregano Offers classic Mediterranean flavor; thyme can be used instead for a herbal twist.
  • ½ teaspoon Ground Coriander Adds warmth and earthiness; cumin gives a spicier kick.
  • ¼ teaspoon Mild Red Pepper Flakes Provides a hint of heat; adjust or omit if you prefer a milder soup.
  • 1 teaspoon Salt Enhances overall flavor; choose low-sodium options if you're watching your intake.
For the Body and Flavor
  • 28 ounces Crushed Tomatoes Forms the base and adds acidity; alternatives include fresh tomatoes or tomato paste.
  • 1 can Canned White Beans Provides protein and heartiness; swap for lentils or chickpeas if needed.
  • 4 cups Low-Sodium Vegetable Broth Serves as the liquid base; water works in a pinch.
  • few sprigs Fresh Thyme Increases aroma; dried thyme is a reliable substitute.
For Toppings
  • ¾ cup Feta Cheese Adds a salty, creamy finish; goat cheese offers a tangy alternative.
  • ¼ cup Grated Parmesan Cheese Provides umami and richness; try nutritional yeast for a vegan option.
  • 1 handful Fresh Parsley Offers freshness and color; cilantro can be substituted for a different herbal note.
  • 1 tablespoon Lemon Juice Brightens the soup; vinegar can serve as a substitute.
  • 1 tablespoon Cornstarch (Optional) Helps thicken the soup if a denser consistency is desired.

Equipment

  • large Dutch oven

Method
 

Step-by-Step Instructions
  1. In a large Dutch oven, heat 2 tablespoons of extra virgin olive oil over medium heat. Once hot, add one chopped large yellow onion and sauté for about 2 minutes until softened and translucent.
  2. Add one diced small potato, two chopped celery stalks, two sliced carrots, and one diced red bell pepper to the pot. Stir and cook for about 5 minutes until the vegetables begin to soften but still retain a slight crunch.
  3. Stir in 3 chopped garlic cloves, 1 teaspoon dried oregano, ½ teaspoon ground coriander, ¼ teaspoon mild red pepper flakes, and 1 teaspoon of salt. Cook for an additional 1-2 minutes.
  4. Pour in one 28-ounce can of crushed tomatoes, one can of drained and rinsed white beans, and 4 cups of low-sodium vegetable broth. Toss in a few sprigs of fresh thyme, bringing everything to a boil. Reduce heat to a gentle simmer for about 20 minutes.
  5. Remove from heat and stir in ¾ cup of crumbled feta cheese, ¼ cup of grated Parmesan cheese, the juice of one lemon, and a handful of chopped fresh parsley. Taste and adjust seasoning if necessary.
  6. If you prefer a thicker consistency, mix 1 tablespoon of cornstarch with ½ cup of cooled soup, then return the mixture to the pot, stirring continuously until the soup thickens slightly.
  7. Ladle the soup into bowls and garnish with additional parsley, a sprinkle of cheese, and a drizzle of olive oil. For an extra kick, add more red pepper flakes if desired.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 15gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 20mgSodium: 800mgPotassium: 850mgFiber: 12gSugar: 6gVitamin A: 4500IUVitamin C: 30mgCalcium: 200mgIron: 4mg

Notes

Store leftovers in the fridge for up to 5 days and freeze portions for longer preservation.

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