Mediterranean Diet Hearty Red Bean Soup

Warm, comforting, and packed with nutrient-rich ingredients, this Mediterranean Diet Hearty Red Bean Soup is the perfect meal for a cozy, healthy dinner. Brimming with tender red kidney beans, vibrant vegetables like carrots, celery, and red bell pepper, and aromatic herbs including oregano and thyme, this soup offers a rich medley of Mediterranean flavors. Fresh spinach adds a pop of color and extra nutrients, while a finishing touch of zesty lemon juice and fresh parsley brightens every spoonful. Simmered to perfection in a flavorful vegetable broth, this one-pot wonder is a wholesome, plant-based option that's perfect for meal prep or serving a crowd. Ready in just under an hour, this deliciously hearty soup is not only easy to make but also a satisfying choice for lovers of Mediterranean-inspired cuisine.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

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.

Step 4

Stir in the canned diced tomatoes with their juice, red kidney beans, and vegetable broth.

Step 5

Add the dried oregano, dried thyme, and bay leaf, and bring the soup to a boil.

Step 6

Reduce heat to low and simmer uncovered for about 25 minutes, until the vegetables are tender.

Step 7

Discard the bay leaf, and add the fresh spinach, allowing it to wilt into the soup.

Step 8

Season the soup with salt and black pepper, adjusting to taste.

Step 9

Finish the soup by stirring in the lemon juice and fresh parsley.

Step 10

Serve the soup hot, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(3655.6g)

Amount per serving	% Daily Value*
Calories	1888.1

Total Fat 58.2g	0%
Saturated Fat 11.7g	0%
Polyunsaturated Fat 10.6g
Cholesterol 8.2mg	0%
Sodium 9164.4mg	0%
Total Carbohydrate 301.5g	0%
Dietary Fiber 82.8g	0%
Total Sugars 72.6g
Protein 77.3g	0%

Vitamin D 0IU	0%
Calcium 1196.3mg	0%
Iron 28.1mg	0%
Potassium 8284.4mg	0%

*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.

Source of Calories

Fat: 25.7%

Protein: 15.2%

Carbs: 59.1%