Hearty & Healthy Mediterranean White Bean Soup: A Flavorful One-Pot Meal
Dive into a bowl of this incredibly satisfying Mediterranean White Bean Soup! It’s a vibrant, protein-packed dish bursting with the fresh flavors of the Mediterranean. Featuring tender navy beans, wholesome kale or spinach, and aromatic herbs, each serving is generously topped with briny olives and creamy feta cheese. For those who love a little kick, a sprinkle of crushed red pepper adds the perfect touch. This soup isn’t just delicious; it’s a filling and remarkably healthy option for any time of year.
Welcome a New Year (or Any Day!) with Nourishing Flavors
Happy New Year, everyone! As we embark on a fresh start, many of us find ourselves craving wholesome, lighter meals after a season of indulgence. I know I do! This Mediterranean White Bean Soup is exactly what I turn to when I want something incredibly flavorful, deeply satisfying, and yet still wonderfully healthy. It’s a recipe I’ve been eager to share, and it truly is the perfect dish to reset your eating habits or simply enjoy a comforting, guilt-free meal.
This soup transports your taste buds straight to the sun-drenched shores of the Mediterranean with its vibrant ingredients. It’s brimming with fresh herbs like basil and parsley, the subtle warmth of rosemary, nutrient-dense leafy greens (whether you prefer kale or spinach), and protein-rich navy beans. The true magic happens when you top each bowl with a handful of briny olives and crumbled, creamy feta cheese. The combination creates a harmony of textures and tastes that will leave you feeling completely nourished and content, without being heavy.
What I particularly love about this white bean soup is how it manages to be both hearty and light. You can enjoy a generous serving, or even two, and still feel fantastic, knowing you’re fueling your body with wholesome goodness. It’s an ideal recipe for meal prepping, a quick weeknight dinner, or a cozy weekend lunch.
If you’re a fan of bean soups and looking for more delicious ideas, you absolutely must explore some of my other favorites, including my Easy Vegetable Bean Soup, the simple yet delightful Easy White Bean Soup with Kale, the robust Tuscan Bean Soup, a comforting White Bean Soup with Ham, or this incredibly convenient Instant Pot Bean Soup. Each one offers its own unique flavors and benefits!
Key Ingredients for This Delightful Soup
This Mediterranean White Bean Soup relies on a blend of fresh, simple ingredients that come together to create a complex and satisfying flavor profile. Here’s a closer look at what you’ll need to gather:
GARLIC & ONION
These aromatic vegetables form the foundational flavor base of almost any great soup. Sautéing them until soft and fragrant releases their sweet, pungent notes, building the first layer of deliciousness for our Mediterranean creation.
VEGETABLE BROTH (OR STOCK)
The liquid gold that brings everything together! Vegetable broth keeps this soup entirely vegetarian and provides a savory depth. You can also use vegetable stock for a richer flavor, or chicken broth if you’re not strictly vegetarian.
NAVY BEANS OR WHITE CANNELLINI BEANS
The star of our soup! Navy beans are small, creamy, and hold their shape well, while cannellini beans offer a slightly larger, meatier texture. Both are excellent sources of plant-based protein and fiber, making this soup incredibly filling and nutritious.
BAY LEAF & ROSEMARY
These classic herbs infuse the broth with earthy, aromatic notes that are characteristic of Mediterranean cuisine. The bay leaf adds a subtle, almost minty depth, while fresh rosemary provides a pungent, piney fragrance that complements the beans beautifully.
KALE OR SPINACH
Packed with vitamins and minerals, leafy greens are essential for a healthy Mediterranean diet. Kale offers a slightly bitter, robust texture, while spinach wilts quickly and has a milder flavor. Choose your favorite or use a mix for added nutritional benefits.
FRESH HERBS: BASIL & PARSLEY
Adding fresh herbs at the end brightens the entire soup. Fresh basil brings a sweet, peppery aroma, and parsley provides a clean, herbaceous finish. Don’t skip these for that authentic Mediterranean freshness!
LEMON JUICE AND LEMON ZEST
The secret weapon for a vibrant, zesty flavor! Lemon juice adds a bright acidity that cuts through the richness, while the zest provides aromatic oils that truly elevate the Mediterranean profile of the soup. It’s a key ingredient for that fresh, lively taste.
FETA CHEESE
Crumbly, salty, and wonderfully creamy, feta cheese is the perfect Mediterranean topping. It melts slightly into the hot soup, adding a tangy richness that perfectly balances the other flavors.
OLIVES
Whether you choose briny Kalamata olives or milder Castelvetrano olives, they add a fantastic salty, umami kick to the soup. Their distinct flavor is quintessential Mediterranean and provides a lovely textural contrast.
Crafting Your Mediterranean White Bean Soup: A Simple Guide
Making this flavorful Mediterranean White Bean Soup is surprisingly straightforward and comes together in just a few easy steps. Follow these instructions for a perfect bowl every time:
SAUTÉ THE VEGETABLES: Begin by heating two tablespoons of extra virgin olive oil in a sturdy Dutch oven or large pot over medium-high heat. Add your minced fresh garlic and sauté for about 2 minutes until it becomes fragrant but doesn’t brown. Next, add the chopped yellow onion and continue to sauté until it softens and turns translucent, filling your kitchen with a wonderful aroma. This step builds the critical flavor foundation.
ADD THE BROTH, BEANS & SPICES: Pour in the vegetable broth, then add the drained and rinsed navy beans (or white cannellini beans). Incorporate the bay leaf, finely chopped rosemary, and a pinch of crushed red pepper flakes for a subtle warmth. Bring the mixture to a gentle simmer and let it cook for 10 minutes, allowing the flavors to meld beautifully and the beans to absorb the aromatic liquids.
ADD THE GREENS: Stir in your chosen leafy greens—whether it’s chopped spinach or kale. Continue to simmer the soup for another 10 minutes, or until the greens are tender and fully wilted into the broth. Spinach will soften faster than kale, so adjust simmering time as needed.
GARNISH & SERVE: Remove the bay leaf. Finally, add the fresh basil, fresh parsley, freshly squeezed lemon juice, and finely grated lemon zest. Give everything a good stir to incorporate these bright, finishing flavors. You have a couple of options for the toppings: either stir the kalamata or green olives and crumbled feta cheese directly into the large pot of soup, or serve them in separate bowls on the table. This allows everyone to customize their individual servings with as much or as little of these delicious garnishes as they prefer. Serve hot and enjoy!
STORAGE: Any leftover soup can be stored in an airtight container in the fridge for up to 5 days, making it perfect for healthy meal prep throughout the week.
Creative Variations to Customize Your Mediterranean Soup
One of the best things about this Mediterranean White Bean Soup is its versatility. It’s a fantastic base for experimentation, allowing you to tailor it to your personal taste, what you have on hand, or even dietary preferences. Here are some ideas to inspire your culinary creativity:
BEANS
While navy beans or cannellini beans are classic choices, almost any white bean will work beautifully. Consider using great northern beans for a slightly firmer texture, or even pinto beans, black beans, red beans, or kidney beans if you’re looking to switch up the color and flavor profile. Each type offers a unique nuance to the soup.
BROTH
Vegetable broth keeps this recipe plant-based, but don’t hesitate to use chicken broth or stock if you prefer. A rich homemade chicken broth can add an incredible depth of flavor. If you’re feeling ambitious, try my homemade chicken broth recipe for an extra special touch.
THICKEN THE SOUP
If you prefer a thicker, more substantial soup, there are a few ways to achieve this. You can add a small amount of tomato paste along with the broth for both color and body. Alternatively, blend about 1-2 cups of the cooked soup with an immersion blender or in a regular blender (carefully!) before returning it to the pot. This creates a creamy texture without adding dairy.
CHEESE
Feta cheese is a Mediterranean staple, but other cheeses can also complement this soup wonderfully. Crumbled goat cheese offers a tangy, earthy flavor, while freshly grated Parmesan cheese provides a nutty, umami richness. For a dairy-free option, nutritional yeast can add a cheesy flavor.
VEGETABLES
Boost the nutritional content and flavor with extra vegetables! Zucchini, diced fresh tomatoes, bell peppers (red or yellow for sweetness), green beans, or peas are all fantastic additions. Don’t let anything go to waste; even frozen mixed vegetables can be tossed in for convenience and extra goodness.
SPICES & HERBS
Experiment with additional spices and herbs to discover new flavor dimensions. Smoked paprika adds a lovely smoky depth, cumin offers an earthy warmth, and Middle Eastern blends like za’atar or sumac can introduce unique tangy and herbaceous notes. These spices pair particularly well with the lemon, thyme, and the crushed red pepper already in the recipe.
PARMESAN RIND
For an extra layer of savory depth and a creamier texture, add a leftover Parmesan rind to the soup as it simmers. Just remember to remove it before serving. It’s a chef’s secret for adding umami without extra ingredients!
LEAFY GREENS
Beyond kale and spinach, other leafy greens can work wonders. Try chopped fresh baby spinach for a very tender result, Swiss chard for a slightly bitter and robust addition, or peppery arugula for a vibrant finish, stirred in just before serving.
WINE
A splash of dry white wine (like Sauvignon Blanc or Pinot Grigio) added after sautéing the onions and before the broth can deglaze the pot and add a sophisticated layer of flavor. Let it simmer for a minute or two to cook off the alcohol.
CREAMY TEXTURE
If you desire an even creamier consistency without adding heavy cream, simply puree half of the soup using an immersion blender directly in the pot, or transfer half to a regular blender, blend until smooth, and then return it to the pot. This thickens the soup naturally with the beans.
Perfect Pairings: What to Serve with This Soup
This Mediterranean White Bean Soup is hearty enough to be a meal on its own, but it also pairs wonderfully with a variety of side dishes that enhance its fresh, wholesome flavors. Here are some excellent suggestions:
FRESHLY BAKED BREAD
There’s nothing quite like dipping a slice of crusty bread into a warm bowl of soup. Homemade bread elevates the experience! My absolute favorites include this incredible Best Sourdough Bread Recipe for its tangy flavor and chewy texture, or this wholesome Homemade Whole Wheat Bread. A simple garlic bread or even pita bread would also be fantastic.
LIGHT & CRISP SALADS
A fresh, vibrant salad is always a superb accompaniment to soup, offering a refreshing contrast. I love serving this soup with a bright Lemon Arugula Salad with Pine Nuts, a classic Greek Village Salad for more Mediterranean flair, a satisfying Spinach Salad with Bacon and Eggs (if not strictly vegetarian), or this simple yet flavorful Massaged Kale Salad with Lemon Dressing. The fresh greens and zesty dressings complement the soup’s richness.
SIMPLE VEGETABLE SIDE DISHES
If you’re looking to add more vegetables to your meal, a quick and easy side dish is always a good idea. Consider serving this soup with simple Roasted Broccoli, tender Green Beans with Brown Butter and Toasted Almonds, or a quickly Sautéed Spinach. These sides are easy to prepare and add extra nutrients without overpowering the main dish.
Storage and Make-Ahead Tips
This Mediterranean White Bean Soup is an excellent candidate for meal prep, as its flavors often deepen and improve overnight. Allow any leftover soup to cool completely before transferring it to an airtight container. It will keep beautifully in the refrigerator for up to 5 days, making it perfect for quick lunches or dinners throughout the week.
For longer storage, this soup also freezes wonderfully. Portion cooled soup into freezer-safe containers or bags, leaving a little headspace. It can be stored in the freezer for up to 3 months. When ready to enjoy, thaw overnight in the refrigerator and reheat gently on the stovetop, adding a splash of broth or water if needed to reach your desired consistency. Fresh herbs and feta can be added upon reheating for maximum freshness.
Why This Soup is a Must-Try!
If you’re seeking a meal that effortlessly combines health, flavor, and ease, look no further than this Mediterranean White Bean Soup. It’s a testament to how simple ingredients can create something truly extraordinary. With its robust flavors, satisfying texture, and nutrient-dense profile, it’s a dish that will become a cherished part of your recipe rotation. Perfect for a chilly evening, a wholesome lunch, or a light dinner, this soup delivers comfort and Mediterranean sunshine in every single spoonful. Give it a try and taste the difference!
OTHER SOUP RECIPES YOU MIGHT LIKE:
SPICY CHICKEN SOUP
CHICKEN LEMON ORZO SOUP
VEGETABLE SOUP WITH CABBAGE
WHITE BEAN SOUP
WHITE BEAN SOUP WITH HAM
MOROCCAN RED LENTIL SOUP
TUSCAN BEAN SOUP
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Mediterranean White Bean Soup
Julia Jolliff
15 minutes
20 minutes
35 minutes
6 servings
Saved
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Ingredients
- 2 tbsps. olive oil
- 5 cloves garlic , minced
- 1 small onion, chopped
- 32 ounces vegetable broth , {or chicken broth}
- 1 – 15 ounce navy beans, drained and rinsed
- 1 bay leaf
- 2 tsps. rosemary, finely chopped
- 1/2 tsp. crushed red pepper
- 2 cups kale , chopped or spinach
- 2 tbsps. fresh basil, chopped
- 2 tbsps. fresh parsley, chopped
- 1 lemon, juiced
- 1 tbsp. lemon zest, finely grated
- 1 cup Castelvetrano olives, pitted, cut in half {or olive of your choice}
- 4- 6 ounces feta, crumbled
- basil, or parsley and rosemary (for garnish)
- Feta cheese (for garnish)
- Olives, chopped (for garnish)
- Crushed red pepper (for garnish, optional)
Instructions
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Heat the 2 tablespoons of olive oil in a large pot or Dutch oven over medium-high heat. Add the minced garlic and sauté for 2 minutes until aromatic. Then, add the chopped onion and continue to sauté until it is soft and translucent.
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Pour in the vegetable broth, add the navy beans (drained and rinsed), the bay leaf, finely chopped rosemary, and crushed red pepper. Bring the soup to a gentle simmer and cook for 10 minutes to allow the flavors to deepen.
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Stir in the chopped spinach or kale. Continue to simmer for an additional 10 minutes, or until the greens have softened and wilted into the soup.
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Remove the bay leaf. Stir in the fresh basil, fresh parsley, lemon juice, and lemon zest. Give it a good mix to combine all the fresh flavors.
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Serve the soup hot. You can either stir the olives and crumbled feta cheese directly into the large pot before serving, or offer them in separate bowls on the table, allowing each person to garnish their own serving as desired. A final drizzle of olive oil or extra fresh herbs makes a beautiful presentation.
Notes
- This soup has a strong lemon flavor, which we love! If you aren’t a huge fan of lemon or prefer a milder taste, I suggest using half of a lemon and omitting the lemon zest.
- Feel free to try other white beans like cannellini or great northern beans instead of navy beans.
- I adore the vibrant taste of fresh herbs in this recipe, but you can always substitute with dried herbs if fresh ones aren’t available. Use about 1 teaspoon of dried herbs for every tablespoon of fresh.
- If you are looking for a cheese other than feta to try, Parmesan or goat cheese work nicely.
Nutrition
Carbohydrates: 12g,
Protein: 9g,
Fat: 19g,
Saturated Fat: 8g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat: 8g,
Cholesterol: 42mg,
Sodium: 1510mg,
Potassium: 213mg,
Fiber: 4g,
Sugar: 3g,
Vitamin A: 2164IU,
Vitamin C: 30mg,
Calcium: 320mg,
Iron: 2mg
Nutrition information is automatically calculated, so should only be used as an approximation.