Mediterranean Diet Hearty Red Bean Soup
Warm, nourishing, and packed with vibrant Mediterranean flavors, this Hearty Red Bean Soup is the ultimate comfort food that’s as healthy as it is satisfying. Featuring protein-rich kidney beans, nutrient-loaded vegetables like carrots, celery, and spinach, and aromatic spices like oregano and thyme, this soup is a celebration of wholesome, plant-based eating. A splash of zesty lemon juice and fresh parsley brightens each bowl, making every spoonful irresistibly fresh and flavorful. Perfect for cozy weeknight dinners or meal prepping, this easy-to-make recipe is naturally vegan and gluten-free, aligning perfectly with the heart-healthy Mediterranean diet. Ready in just under an hour, it’s a delicious way to nourish your body while treating your taste buds!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, chopped yellow onion
- 4 minced garlic cloves
- 2 large, diced carrots
- 2 diced celery stalks
- 1 chopped red bell pepper
- 14.5 ounces canned diced tomatoes
- 2 cans (15 ounces each), drained and rinsed red kidney beans
- 6 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 2 cups fresh spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 0.25 cup, chopped fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic, diced carrots, diced celery, and chopped red bell pepper to the pot, and sauté for another 5 minutes until the vegetables begin to soften.
Stir in the canned diced tomatoes with their juice, red kidney beans, and vegetable broth.
Add the dried oregano, dried thyme, and bay leaf, and bring the soup to a boil.
Reduce heat to low and simmer uncovered for about 25 minutes, until the vegetables are tender.
Discard the bay leaf, and add the fresh spinach, allowing it to wilt into the soup.
Season the soup with salt and black pepper, adjusting to taste.
Finish the soup by stirring in the lemon juice and fresh parsley.
Serve the soup hot, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1888 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.2 g | 75% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 9164 mg | 398% | |
| Total Carbohydrate | 301.5 g | 110% | |
| Dietary Fiber | 82.8 g | 296% | |
| Total Sugars | 72.6 g | ||
| Protein | 77.3 g | 155% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1196 mg | 92% | |
| Iron | 28.1 mg | 156% | |
| Potassium | 8284 mg | 176% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
