Mediterranean White Bean Soup

Mediterranean White Bean Soup is a harmonious blend of creamy cannellini beans, vibrant spinach, and aromatic fresh herbs like dill and parsley. The subtle heat from red pepper flakes pairs beautifully with the hearty base of Italian flavors, making it a soul-warming dish perfect for any time of year. This recipe is both vegan and gluten-free, offering a comforting yet healthy meal option. Serve it with crusty bread for dipping or enjoy it as is for a lighter choice. It’s quick to prepare and ideal for meal prep, making it a versatile addition to your recipe collection.

Full Recipe:

Ingredients:

  • 1 bunch parsley
  • 3 tablespoons extra virgin olive oil
  • 1 medium yellow onion, finely chopped
  • 3 large garlic cloves, minced
  • 2 tablespoons tomato paste
  • 2 large carrots, chopped
  • 2 celery stalks, chopped
  • 1 teaspoon Italian seasoning
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon red pepper flakes or Aleppo pepper
  • Kosher salt and black pepper, to taste
  • 4 cups (32 ounces) vegetable broth
  • 2 cans cannellini beans, drained and rinsed
  • 2 heaping cups spinach
  • 1/4 cup chopped fresh dill (stems removed)
  • 2 tablespoons white wine vinegar

Directions:

  1. Prepare the parsley by trimming off the browned stems and finely chopping the leaves and stems separately.
  2. Heat the olive oil in a large pot over medium-high heat. Add the onions and garlic, cooking until fragrant (about 3–5 minutes).
  3. Add the tomato paste, carrots, celery, and chopped parsley stems to the pot. Stir in the Italian seasoning, paprika, red pepper flakes, salt, and black pepper. Cook until vegetables soften (around 5 minutes).
  4. Pour in the vegetable broth and add the cannellini beans. Bring the mixture to a boil and let it boil for 5 minutes.
  5. Lower the heat to a simmer and partially cover the pot. Simmer for 20 minutes until vegetables are tender.
  6. For a creamy texture, use an immersion blender to blend half the soup. Leave some texture for a hearty feel.
  7. Stir in the spinach, allowing it to wilt (about 1–2 minutes). Add the parsley leaves, dill, and white wine vinegar. Stir well.
  8. Serve the soup with a drizzle of olive oil and a pinch of red pepper flakes for garnish.

Prep Time: 10 minutes | Cooking Time: 35 minutes | Total Time: 45 minutes

Kcal: 398 | Servings: 4

A Wholesome Hug in a Bowl

Mediterranean cuisine is celebrated for its vibrant flavors, fresh ingredients, and nourishing qualities. Among its comforting dishes, the Mediterranean White Bean Soup stands out as a prime example of how simple ingredients can come together to create a meal that’s both satisfying and nutritious. Packed with tender cannellini beans, fresh spinach, and a medley of aromatic herbs, this soup is a tribute to the essence of Mediterranean cooking. Whether you’re looking for a quick weeknight dinner or a meal prep option that freezes well, this soup checks all the boxes.

A Dish with Deep Roots

While this recipe draws inspiration from the Tuscan classic Ribollita, it carries its unique identity with a vegan twist. Ribollita, a thick bread soup that originated in Italy, traditionally uses day-old bread and leftover vegetables. This Mediterranean White Bean Soup adapts the concept, replacing bread with the natural creaminess of blended cannellini beans. The result is a hearty yet light dish that’s perfect for modern tastes and dietary preferences. The use of dill and parsley two staples in Mediterranean kitchens further enriches its flavor profile, making it a dish steeped in both tradition and innovation.

Nutritional Powerhouse

One of the defining characteristics of this soup is its nutritional value. Cannellini beans are an excellent source of plant-based protein, fiber, and essential minerals such as magnesium and potassium. Combined with spinach, which is rich in iron, vitamins A and C, and antioxidants, this soup offers a balanced and nutrient-dense meal. The inclusion of olive oil, known for its heart-healthy monounsaturated fats, adds another layer of wholesomeness to the dish. For those following vegan or gluten-free diets, this recipe serves as a versatile and inclusive option without compromising on flavor.

Flavors that Comfort and Delight

The flavor of this soup is a harmonious blend of earthy, herbal, and slightly tangy notes. The combination of garlic, onions, and Italian seasoning creates a robust base, while the sweet paprika and red pepper flakes add a touch of warmth and complexity. The acidity of white wine vinegar balances the creaminess of the beans, brightening the dish and enhancing its depth. The finishing touch of fresh dill and parsley not only elevates the flavor but also infuses the soup with a fresh, vibrant aroma that lingers long after the last spoonful.

Adaptable and Easy to Make

One of the reasons this Mediterranean White Bean Soup has become a favorite in many kitchens is its adaptability. The recipe welcomes substitutions and variations, allowing you to tailor it to your preferences or the ingredients you have on hand. Kale or Swiss chard can easily replace spinach, while butter beans or Great Northern beans can stand in for cannellini beans. For those who enjoy experimenting, adding a splash of lemon juice instead of vinegar can provide a citrusy twist, while a dash of smoked paprika can bring a smoky undertone.

This soup is also beginner-friendly. With straightforward instructions and minimal prep time, it’s an ideal dish for those who are new to cooking or pressed for time. Whether you choose to partially blend the soup for a creamy texture or leave it chunky for a rustic feel, the result is always satisfying. Plus, its one-pot preparation means fewer dishes to clean, which is always a bonus!

Perfect for Meal Prep and Freezing

The Mediterranean White Bean Soup isn’t just a one-time dinner solution; it’s also a meal prep hero. It stores beautifully in the fridge for up to five days, making it an excellent choice for busy weeks. Additionally, it freezes well for up to three months, retaining its flavor and texture when reheated. For those who like to plan ahead, doubling the recipe ensures you always have a comforting, ready-made meal at your fingertips.

When reheating, the soup can be refreshed with a splash of vegetable broth or water to restore its consistency. A quick drizzle of olive oil and a sprinkle of red pepper flakes or fresh herbs just before serving revives its vibrant presentation.

Pairings and Serving Suggestions

This Mediterranean White Bean Soup is a complete meal on its own, but pairing it with the right accompaniments can take it to the next level. A slice of crusty artisan bread or a warm pita is perfect for dipping and soaking up every last bit of the flavorful broth. For a lighter option, consider serving it alongside a crisp salad, such as a radicchio or endive salad dressed with olive oil and lemon.

For wine lovers, a light and zesty Sauvignon Blanc or a dry rosé complements the soup’s herbal and tangy notes, enhancing the overall dining experience. Alternatively, a glass of sparkling water with a wedge of lemon or lime can serve as a refreshing non-alcoholic pairing.

Why You’ll Love This Recipe

There’s something undeniably comforting about a bowl of homemade soup. The Mediterranean White Bean Soup takes this comfort to the next level with its harmonious blend of flavors and nourishing ingredients. It’s a dish that warms not only your body but also your spirit, making it a favorite for family dinners, cozy nights in, or gatherings with friends. Its vibrant presentation and rich aroma make it an impressive yet approachable choice for entertaining guests.

Moreover, this soup embodies the principles of Mediterranean cooking: simplicity, quality ingredients, and a focus on health and flavor. It’s a reminder that some of the most satisfying meals are those that are uncomplicated and made with care.

Conclusion:

In a world where convenience often trumps nutrition, the Mediterranean White Bean Soup is a breath of fresh air. It’s a dish that proves you don’t have to choose between eating well and enjoying your food. With its balance of creamy and fresh flavors, its adaptability to various diets, and its ease of preparation, this soup is a recipe you’ll want to return to time and again.

Whether you’re savoring it on a chilly evening or serving it as part of a festive Mediterranean spread, this soup is sure to delight your taste buds and nourish your soul. So grab your favorite pot, gather your ingredients, and let the magic of Mediterranean cooking fill your kitchen.

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