Mediterranean White Bean Soup

A simple, comforting soup rooted in Mediterranean nourishment

There’s something incredibly grounding about a pot of soup simmering on the stove — especially when it’s made with simple ingredients that nourish your body and warm you from the inside out. This Mediterranean White Bean Soup is exactly that kind of recipe: hearty, flavorful, and deeply satisfying without being heavy.

Built on classic Mediterranean staples like olive oil, garlic, herbs, and white beans, this soup is a go-to for busy weeknights, meal prep, or anytime you want a comforting bowl that supports digestion, heart health, and steady energy.

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Why You’ll Love This Soup

This soup is proof that healthy food doesn’t need to be complicated. White beans provide plant-based protein and fiber to keep you full, while carrots, celery, and spinach add vitamins, minerals, and antioxidants. The herbs bring warmth and depth, and a sprinkle of fresh parsley and parmesan at the end takes it from simple to truly satisfying.

It’s naturally budget-friendly, easy to customize, and tastes even better the next day.

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Ingredients

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 garlic cloves, minced
• 2–3 large carrots, chopped
• 2–3 celery ribs, chopped
• 6 cups vegetable broth
• 1 tsp dried thyme
• ½ tsp oregano
• 1 tsp salt
• ½ tsp black pepper
• 3 (15-oz) cans white beans, drained and rinsed
• 2–3 cups baby spinach
• Fresh parsley, finely chopped, for serving
• Grated parmesan cheese, for serving

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Directions

1. Sauté the base:
   Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until vegetables soften.
2. Add garlic and herbs:
   Stir in garlic, thyme, oregano, salt, and black pepper. Cook for about 30 seconds, just until fragrant.
3. Build the soup:
   Pour in the vegetable broth and add the white beans. Bring to a gentle boil, then reduce heat and simmer for 15–20 minutes to let flavors meld.
4. Finish with greens:
   Stir in baby spinach and cook for 2–3 minutes, just until wilted.
5. Serve:
   Ladle into bowls and top with fresh parsley and grated parmesan cheese.

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Tips & Variations

• Add a squeeze of lemon juice before serving for brightness.
• Blend 1–2 cups of the soup and stir it back in for a creamier texture.
• Make it dairy-free by skipping the parmesan or using nutritional yeast.
• Add cooked chicken or sausage if you’d like extra protein.

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Why It’s Nutrient-Rich

This Mediterranean-inspired soup supports overall wellness by combining:

• White beans for fiber, plant protein, and blood sugar balance
• Olive oil for heart-healthy fats
• Leafy greens for iron, folate, and antioxidants
• Garlic and herbs for immune and digestive support

It’s the kind of everyday meal that quietly supports your health while tasting comforting and familiar.

This Mediterranean White Bean Soup is a reminder that nourishing food can be simple, affordable, and deeply satisfying. Whether you enjoy it fresh off the stove or reheated the next day, it’s a recipe you’ll come back to again and again.

Serve it with crusty bread, a side salad, or enjoy it on its own for a cozy, nutrient-rich meal.

A Final Note

Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life! 

Hi, I’m Amanda!

Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I’m a big believer that if you can learn to fish — you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!