Description
This white bean soup delivers restaurant-quality Mediterranean flavors in just 40 minutes. Packed with 19g of plant-based protein and 13g of fiber per serving, it’s hearty, nutritious, and perfect for weeknight dinners or meal prep.
Ingredients
Scale
- 2 cans (28oz) cannellini beans, drained and rinsed
- 1 medium onion, diced
- 1 celery stalk, diced
- 1 large carrot, diced
- 1–2 garlic cloves, minced
- 1 tablespoon olive oil (plus extra for serving)
- 1 tablespoon tomato paste
- 1/3 cup white wine (or broth substitute)
- 1 sprig fresh rosemary (or 1/2 teaspoon dried)
- 1/2 teaspoon paprika (optional)
- 2 cups vegetable broth or hot water
- 2 medium potatoes, peeled and chunked
- 1 cup frozen spinach (optional)
- 1/2 teaspoon fine salt, plus more to taste
- 1/8 teaspoon black pepper, plus more to taste
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery; sauté 5 minutes until softened.
- Add garlic, beans, tomato paste, potatoes, rosemary, and paprika. Stir 1 minute to coat and caramelize tomato paste.
- Deglaze with white wine, scraping the pot. Simmer 1 minute.
- Add spinach, broth, salt, and pepper. Bring to a boil, cover, reduce heat, and simmer 15 minutes until potatoes are tender.
- Remove rosemary. Taste and adjust seasoning. Mash or blend some beans for creamier texture if desired.
- Ladle into bowls, drizzle with olive oil, and serve with bread.
Notes
Rinse canned beans before use. Always taste before salting as broths vary. Rest overnight for deeper flavor. Add lemon juice or Parmesan when serving for extra brightness.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 portion (serves 4)
- Calories: 350
- Sugar: 7g
- Sodium: 160mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 57g
- Fiber: 13g
- Protein: 19g
- Cholesterol: 0mg
Keywords: white bean soup, mediterranean soup, healthy soup, 30 minute meal, cannellini beans