Mediterranean Diet Hearty White Bean Soup
Warm up your weeknight dinners with this Mediterranean Diet Hearty White Bean Soup, a wholesome and flavorful meal packed with nutrient-dense ingredients. Bursting with tender cannellini beans, vibrant kale, aromatic garlic, and a medley of fresh vegetables like carrots, celery, and red bell pepper, every spoonful offers a satisfying balance of textures and flavors. Simmered in a savory vegetable broth infused with oregano, thyme, and a hint of lemon juice, this comforting soup is as nutritious as it is delicious. Ready in under an hour, it’s a perfect choice for busy evenings, and the recipe serves up to six people, making it ideal for family meals or meal prepping. Serve it with crusty whole-grain bread or a light salad to round out this heart-healthy, plant-based dish. Perfect for fans of clean eating, this Mediterranean-inspired soup will quickly become a household favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 2 medium, sliced carrots
- 2 diced celery stalks
- 1 diced red bell pepper
- 1 15-ounce can canned diced tomatoes
- 6 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 15-ounce cans, drained and rinsed cannellini beans
- 2 cups, chopped kale
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion to the pot and sauté for 5 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the sliced carrots, diced celery, and diced red bell pepper to the pot, and cook for about 5 more minutes, stirring occasionally.
Pour in the canned diced tomatoes along with their juices, and the vegetable broth.
Add the bay leaf, dried oregano, and dried thyme. Stir well.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 15 minutes.
Add the drained and rinsed cannellini beans and chopped kale to the pot, stirring them into the soup. Simmer for another 10 minutes until the kale is tender.
Remove the bay leaf from the soup.
Stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.
Ladle the soup into bowls and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1890 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.1 g | 72% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 11.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 9074 mg | 395% | |
| Total Carbohydrate | 272.3 g | 99% | |
| Dietary Fiber | 70.5 g | 252% | |
| Total Sugars | 58.3 g | ||
| Protein | 84.0 g | 168% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1037 mg | 80% | |
| Iron | 27.2 mg | 151% | |
| Potassium | 8171 mg | 174% | |
*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.
