The Mediterranean White Bean Soup is a wholesome blend of cannellini beans, fresh spinach, and fragrant herbs like dill and parsley. Its rich, creamy texture and vibrant flavors make it a standout dish, perfect for a hearty lunch or light dinner. This recipe takes inspiration from the classic Tuscan Ribollita, transforming it into a vegan-friendly bowl of goodness. The addition of Italian seasoning, a hint of paprika, and a splash of white wine vinegar brings depth and balance, ensuring every spoonful is as satisfying as it is nutritious.
Full Recipe:
Ingredients:
- 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
- ½ teaspoon red pepper flakes or Aleppo pepper (optional)
- Kosher salt and black pepper, to taste
- 4 cups (32 ounces) vegetable broth
- 2 cans cannellini beans, drained and rinsed
- 2 heaping cups fresh spinach
- 1 bunch fresh parsley, chopped (leaves and stems separated)
- ¼ cup fresh dill, chopped
- 2 tablespoons white wine vinegar
Directions:
- In a large pot, heat the olive oil over medium-high heat until shimmering. Add the onion and garlic, cooking for 3-5 minutes until fragrant.
- Stir in the tomato paste, carrots, celery, and parsley stems. Season with Italian seasoning, paprika, red pepper flakes (if using), salt, and pepper. Cook for 5 minutes until vegetables begin to soften.
- Pour in the vegetable broth and add the cannellini beans. Bring the mixture to a boil, then reduce heat and simmer partially covered for 20 minutes until beans and vegetables are tender.
- For a creamier texture, blend half the soup using an immersion blender, leaving the other half chunky.
- Add spinach, cover, and cook for 1-2 minutes until wilted. Stir in parsley leaves, dill, and white wine vinegar.
- Serve hot, garnished with a drizzle of olive oil and a pinch of red pepper flakes if desired.
Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 398 kcal | Servings: 4 servings
A Wholesome Bowl of Comfort
The Mediterranean White Bean Soup is a testament to the charm of simple, nutritious ingredients brought together in harmony. Rooted in Mediterranean culinary traditions, this soup captures the essence of wholesome eating balancing flavors, textures, and health benefits in a single pot. This dish is perfect for those seeking a warm, comforting meal that aligns with a healthy lifestyle.
The Inspiration Behind the Recipe
This recipe draws its roots from Ribollita, the famed Tuscan stew. A classic in Italian cuisine, Ribollita is known for its ability to transform humble pantry staples and fresh garden vegetables into a hearty meal. In this vegan-friendly variation, the dish is reimagined without compromising on its rich flavors and comforting texture. By using cannellini beans, fresh spinach, and an array of herbs, this recipe pays homage to its Italian origins while catering to modern dietary preferences.
The Flavors of the Mediterranean
Mediterranean cuisine is celebrated for its vibrant flavors and health-conscious approach, and this soup is no exception. The cannellini beans form the foundation, lending their creamy texture and mild taste to the dish. Paired with aromatic vegetables like carrots, celery, and onions, the beans create a savory base infused with Italian seasoning.
A hint of paprika and red pepper flakes adds a gentle warmth, while the freshness of parsley and dill elevates the flavor profile with bright, herbaceous notes. A splash of white wine vinegar ties everything together, balancing the richness with a touch of acidity. Each ingredient plays a vital role, contributing to the overall harmony of the dish.
The Nutritional Powerhouse
This soup is as nourishing as it is delicious. Cannellini beans are an excellent source of plant-based protein and dietary fiber, making them a staple in Mediterranean diets. They also provide essential nutrients like iron, magnesium, and potassium. The addition of spinach boosts the nutritional profile with vitamins A, C, and K, along with folate and antioxidants.
The olive oil used in the recipe is another Mediterranean treasure, rich in heart-healthy monounsaturated fats and anti-inflammatory properties. Together, these ingredients create a meal that is both satisfying and beneficial for overall health.
Versatility and Customization
One of the most appealing aspects of this recipe is its adaptability. While spinach is a popular choice for its tender texture and vibrant color, other greens like kale or Swiss chard can be used as substitutes. Similarly, the cannellini beans can be swapped for other creamy white beans, such as Great Northern or navy beans. For a slightly different texture and flavor, chickpeas are another excellent alternative.
The soup can also be adjusted to suit varying taste preferences. If you enjoy a spicier dish, increasing the amount of red pepper flakes will add more heat. For a creamier consistency, blending a larger portion of the soup or adding a splash of plant-based cream can work wonders.
Cooking Tips for Success
To achieve the best results, take your time with the aromatics. Sautéing the onions, garlic, and celery in olive oil until fragrant is a crucial step, as it forms the flavor base of the soup. Similarly, blending a portion of the soup is a simple yet effective technique to enhance its creaminess without adding extra calories.
The herbs, particularly dill and parsley, are vital to this recipe’s flavor. Using fresh herbs is highly recommended, as dried versions won’t deliver the same bright, zesty notes. Adding the greens toward the end of the cooking process ensures they retain their color and nutrients.
Pairing Suggestions
While the Mediterranean White Bean Soup is a satisfying meal on its own, pairing it with complementary sides can elevate your dining experience. Crusty artisan bread, drizzled with olive oil and toasted to perfection, makes an ideal accompaniment. Alternatively, a simple green salad with a tangy vinaigrette can provide a refreshing contrast to the soup’s heartiness.
For those looking to keep things light, serving the soup alongside a platter of raw vegetables and hummus adds variety and texture. And of course, a glass of crisp white wine or sparkling water with a slice of lemon is the perfect finishing touch to a Mediterranean-inspired meal.
Why You’ll Love This Recipe
The Mediterranean White Bean Soup checks all the boxes for a great recipe. It’s easy to prepare, requiring minimal cooking skills and pantry-friendly ingredients. Its health benefits make it a go-to meal for anyone looking to maintain a balanced diet without sacrificing flavor.
Whether you’re cooking for yourself, your family, or hosting a dinner party, this soup is a crowd-pleaser. Its vibrant flavors and beautiful presentation make it as visually appealing as it is delicious. Moreover, it stores well, making it an excellent option for meal prepping or freezing for later use.
A Soup for Every Season
While soups are often associated with chilly weather, this dish transcends seasons. Its light yet hearty nature makes it just as suitable for a summer evening as it is for a winter night. The freshness of the herbs and the brightness of the greens bring a touch of spring, while the warming spices provide comfort in autumn.
Conclusion:
The Mediterranean White Bean Soup is more than just a meal; it’s a celebration of wholesome, flavorful cooking. Its simplicity is its strength, showcasing the beauty of fresh, quality ingredients prepared with care. Whether you’re seeking comfort, nutrition, or a taste of the Mediterranean, this recipe delivers on all fronts.