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4.7 from 30 votes

White Bean Soup

This Mediterranean white bean soup is the perfect vegetarian meal that's packed with plant-based protein and tons of flavor. It's creamy, comforting and easy to make in one pot!

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4
Calories: 350 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 Tablespoon olive oil
  • 1 yellow onion minced
  • 2-3 large carrots diced, about 1 cup
  • 2 celery ribs diced, about ½ cup
  • 4 cloves garlic minced
  • 1 ½ teaspoon sea salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ½ teaspoon dried basil
  • 2 Tablespoons white wine vinegar
  • 3 oz cans cannellini beans or great northern beans drained and rinsed
  • 4 cups low sodium veggie broth
  • 2 Tablespoons low sodium tamari
  • 2-3 cups kale spinach or swiss chard
  • ¼ cup fresh parsley
  • grated parmesan for serving

Instructions

    Cup of Yum
  1. Blend 1 can of the drained beans with 1 cup broth. Set aside.
  2. Add oil to a dutch oven or large pot over medium heat. Add onions, carrot, celery, garlic and salt and saute for 7-8 minutes until veggies soften and become fragrant.
  3. Season with pepper, dried oregano, thyme and basil. Stir to combine and saute for 1-2 more minutes. Deglaze the pan with white wine vinegar.
  4. Add blended beans, remaining beans and veggie broth. Bring to a boil then reduce heat and simmer for 20-30 minutes until soup starts to thicken.
  5. Add tamari, greens and fresh parsley and simmer for 5 more minutes until the greens wilt.
  6. Serve warm topped with parmesan cheese and crusty bread.

Notes

  • Storage: Let the soup cool completely and store in an airtight container in the fridge for up to 5 days. For freezing, place in an airtight container or freezer bag and freeze for up to 3 months. Reheat on the stovetop or microwave, adding water or broth if needed to adjust the consistency.
  • Substitutions: For a rich, umami flavor, you can swap tamari with soy sauce or coconut aminos. Just be sure to use a low-sodium option to avoid making the soup too salty. If you're using regular tamari, consider reducing the amount of added salt.

Nutrition Information

Serving 1/4 recipe (w/o parmesan) Calories 350kcal (18%) Carbohydrates 60g (20%) Protein 21g (42%) Fat 4g (6%) Saturated Fat 1g (5%) Monounsaturated Fat 2g Sodium 767mg (32%) Potassium 1321mg (38%) Fiber 24g (96%) Sugar 3g (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 350

% Daily Value*

Serving 1/4 recipe (w/o parmesan)
Calories 350kcal 18%
Carbohydrates 60g 20%
Protein 21g 42%
Fat 4g 6%
Saturated Fat 1g 5%
Monounsaturated Fat 2g 10%
Sodium 767mg 32%
Potassium 1321mg 28%
Fiber 24g 96%
Sugar 3g 6%

* Percent Daily Values are based on a 2,000 calorie diet.