4.9 from 168 votes
Mediterranean Bean Soup Recipe with Tomato Pesto
The Mediterranean Bean Soup combines multiple canned beans with potatoes, onions, spinach, and diced tomatoes, cooked together in vegetable broth with a blend of spices. It's served with a vibrant tomato pesto made from fresh tomatoes, garlic, basil, olive oil, and Parmesan that adds brightness and depth.
Prep Time
10 mins
Cook Time
27 mins
Servings:
8
up to
Calories:
3661 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- extra virgin olive oil
- 1 russet potato peeled, diced into small cubes, large
- 1 yellow onion chopped, medium
- 1 15- oz diced tomatoes canned
- 1 tbsp white vinegar
- 1 tbsp ground coriander
- 1 tsp paprika Spanish
- salt
- black pepper
- 5 cups vegetable broth or broth of your choice, low sodium
- 8- oz spinach no need to thaw, frozen
- 15- oz red kidney beans drained and rinsed, canned
- 15- oz cannellini beans drained and rinsed, canned
- 15- oz chickpeas drained, canned
- basil leaves optional, for garnish
- 1/3 cup pine nuts optional, toasted, for garnish
For Tomato Pesto Sauce
- 2-3 garlic you can start with less garlic if you're not sure, large cloves
- 1 1/2 cup tomato diced, fresh
- 15-20 basil large leaves
- 1/2 cup extra virgin olive oil Private Reserve Greek brand
- salt
- black pepper
- 1/3 cup Parmesan Cheese grated
Instructions
- In a large Dutch oven or heavy pot, heat two tablespoons of olive oil over medium heat until shimmering but not smoking. Add the diced potatoes and onions. Cook for about 4-5 minutes, tossing regularly.
- Add the canned diced tomatoes, vinegar, spices, salt and pepper. Stir to combine. Cover and cook for another 4 minutes.
- Uncover, add the vegetable broth and frozen spinach. Raise the heat to medium-high and bring to a boil for 4 minutes or so. Add the kidney beans, cannellini beans, and chickpeas. Bring back to a boil, then reduce heat to medium-low. Cover and cook for another 15 to 20 minutes (potatoes should be tender at this point).
- While the soup is cooking, make the tomato pesto. In the bowl of a food processor fitted with a blade, place the garlic and fresh tomatoes. Pulse a few times to combine. Add the basil and puree. While the processor is running, drizzle in the olive oil a little bit at a time. Transfer the thick tomato pesto to a bowl, and stir in the grated Parmesan.
- When the soup is ready, remove from heat. Stir in the tomato pesto.
- Transfer to serving bowls. Top each bowl with a few basil leaves and toasted pine nuts. Enjoy with your favorite crusty bread!
Cup of Yum
Notes
- Cook each type of dry bean separately by boiling then simmering until tender, about 1 to 1 ½ hours before adding to the soup.
- Dry beans should be soaked overnight and rinsed before cooking to reduce cooking time and improve digestibility.
- Leftover soup can be refrigerated in airtight containers for 2 to 4 days or frozen in portions for longer storage.
- Thaw frozen soup overnight in the refrigerator and reheat gently on the stove, stirring to combine flavors.
- Canned beans can be used for convenience but be mindful of reduced storage life for leftovers.
Nutrition Information
Calories
366.1kcal
(18%)
Carbohydrates
37.3g
(12%)
Protein
14g
(28%)
Fat
20.2g
(31%)
Saturated Fat
3.1g
(16%)
Cholesterol
3.7mg
(1%)
Sodium
568.1mg
(24%)
Potassium
672.3mg
(14%)
Fiber
11.2g
(45%)
Vitamin A
3792.7IU
(76%)
Vitamin C
14.1mg
(16%)
Calcium
183.2mg
(18%)
Iron
4.5mg
(25%)
Nutrition Facts
Serving: 8 up to
Amount Per Serving
Calories 3661
% Daily Value*
| Calories | 366.1kcal | 18% |
| Carbohydrates | 37.3g | 12% |
| Protein | 14g | 28% |
| Fat | 20.2g | 31% |
| Saturated Fat | 3.1g | 16% |
| Cholesterol | 3.7mg | 1% |
| Sodium | 568.1mg | 24% |
| Potassium | 672.3mg | 14% |
| Fiber | 11.2g | 45% |
| Vitamin A | 3792.7IU | 76% |
| Vitamin C | 14.1mg | 16% |
| Calcium | 183.2mg | 18% |
| Iron | 4.5mg | 25% |
* Percent Daily Values are based on a 2,000 calorie diet.