Mediterranean White Bean Soup

by

Introduction

Mediterranean White Bean Soup is a hearty and nourishing dish that captures the essence of Mediterranean cuisine. Packed with fresh vegetables, aromatic herbs, and creamy Cannellini beans, this soup is both flavorful and nutritious. The addition of spinach, parsley, and dill provides a vibrant green color and fresh taste, while the white wine vinegar adds a delightful tang. This soup is perfect for a cozy lunch or dinner and is sure to become a favorite for its comforting yet light nature. It’s a simple, one-pot meal that is easy to prepare and bursting with wholesome ingredients.

Ingredients

  • 1 bunch parsley
  • 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
  • Kosher salt to taste
  • Black pepper to taste
  • 4 cups (32 ounces) vegetable broth
  • 2 cans Cannellini beans, drained and rinsed
  • 2 heaping cups spinach
  • ¼ cup chopped fresh dill, stems removed
  • 2 tablespoons white wine vinegar

Preparation

Step 1: Prep the Parsley

Trim off the bottom end of the parsley stems and discard. Pick off the leaves and set them aside in a separate pile. Finely chop both the stems and leaves, keeping them separate.

Step 2: Sauté the Aromatics

In a large Dutch oven, heat the extra virgin olive oil over medium-high heat. Add the finely chopped onion and minced garlic. Cook for 3-5 minutes until fragrant and the onion becomes translucent.

Step 3: Add Vegetables and Tomato Paste

Stir in the tomato paste, chopped carrots, chopped celery, and the finely chopped parsley stems. Season with Italian seasoning, sweet paprika, Aleppo pepper, kosher salt, and black pepper. Cook for about 5 minutes until the vegetables begin to soften and the flavors meld together.

Step 4: Incorporate Broth and Beans

Add the vegetable broth and the drained and rinsed Cannellini beans to the pot. Bring the mixture to a boil and let it boil for about 5 minutes to integrate the flavors.

Step 5: Simmer the Soup

Lower the heat and partially cover the pot. Allow the soup to simmer for about 20 minutes, or until the beans and vegetables are very soft. This slow simmering helps to develop a rich and deep flavor profile.

Step 6: Blend for Creaminess (Optional)

For a creamier texture, use an immersion blender to blend about half of the soup directly in the pot. This step is optional but adds a creamy consistency while still retaining some texture from the whole beans and vegetables.

Step 7: Add Greens and Herbs

Stir in the spinach and cover the pot for 1-2 minutes until the spinach wilts. Once the spinach is wilted, stir in the reserved parsley leaves, chopped fresh dill, and white wine vinegar. The fresh herbs and vinegar add a burst of freshness and a tangy finish to the soup.

Step 8: Serve

Serve the Mediterranean White Bean Soup hot, garnished with a drizzle of olive oil and a pinch of red pepper flakes or Aleppo pepper for extra heat and flavor.

Cooking Note

  • Beans: Cannellini beans are creamy and perfect for this soup, but you can substitute with Great Northern beans or Navy beans if needed.
  • Vegetables: Feel free to add other vegetables like zucchini or potatoes for added variety and nutrition.
  • Herbs: Fresh herbs are key for the bright flavors in this soup. If fresh dill is not available, you can use 1 teaspoon of dried dill.

Serving Suggestions

This Mediterranean White Bean Soup pairs well with various accompaniments:

  • Bread: Serve with crusty bread or garlic bread to soak up the delicious broth.
  • Salad: A simple green salad with a lemon vinaigrette complements the hearty soup.
  • Cheese: A sprinkle of grated Parmesan cheese on top adds a savory touch.

Tips

  1. Make Ahead: This soup tastes even better the next day. Make a big batch and store it in the refrigerator for up to 3 days.
  2. Freezing: This soup freezes well. Allow it to cool completely before transferring to a freezer-safe container. Freeze for up to 3 months and thaw in the refrigerator before reheating.
  3. Adjusting Consistency: If the soup is too thick, add a bit more vegetable broth or water to reach your desired consistency.
  4. Blending: For a smoother soup, you can blend the entire mixture instead of just half. Adjust according to your texture preference.

Prep Time

  • 15 minutes

Cooking Time

  • 35 minutes

Total Time

  • 50 minutes

Nutritional Information (Per Serving)

  • Calories: 148.4 kcal
  • Protein: 6 grams
  • Sodium: 600 milligrams

Conclusion

Mediterranean White Bean Soup is a delicious and nutritious meal that showcases the best of Mediterranean flavors. With its combination of hearty beans, fresh vegetables, and aromatic herbs, this soup is both satisfying and light. The creamy texture, enhanced by optional blending, pairs perfectly with the vibrant flavors of parsley, dill, and a hint of spice from Aleppo pepper. Whether you’re looking for a comforting meal on a cold day or a healthy dinner option, this soup is sure to please. Enjoy the warmth and wholesomeness of this Mediterranean classic in every spoonful.

Leave a Comment