Mediterranean Diet Hearty White Bean Soup

Warm up with this Mediterranean Diet Hearty White Bean Soup, a wholesome, flavor-packed recipe that’s perfect for any season. Brimming with nutrient-rich vegetables like kale, carrots, and celery, and protein-packed cannellini beans, this one-pot wonder is infused with the bright, zesty flavors of lemon juice, aromatic herbs, and a rich vegetable broth. Quick to prepare with just 15 minutes of prep time and ready in under an hour, this soup is an easy, satisfying option for a healthy weeknight dinner. Each spoonful delivers comforting textures and Mediterranean-inspired goodness, making it ideal for meal prep or feeding a crowd. Finish it off with a sprinkle of fresh parsley for a vibrant garnish that'll elevate every bowl. Whether you're following the Mediterranean diet or just craving something hearty and nourishing, this white bean soup is a must-try!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

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

Step 2

Add the diced onion to the pot and sauté for 5 minutes until translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the sliced carrots, diced celery, and diced red bell pepper to the pot, and cook for about 5 more minutes, stirring occasionally.

Step 5

Pour in the canned diced tomatoes along with their juices, and the vegetable broth.

Step 6

Add the bay leaf, dried oregano, and dried thyme. Stir well.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 15 minutes.

Step 8

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.

Step 9

Remove the bay leaf from the soup.

Step 10

Stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.

Step 11

Ladle the soup into bowls and garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(3654.8g)

Amount per serving	% Daily Value*
Calories	1889.8

Total Fat 56.1g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 11.1g
Cholesterol 8.5mg	0%
Sodium 9073.9mg	0%
Total Carbohydrate 272.3g	0%
Dietary Fiber 70.5g	0%
Total Sugars 58.3g
Protein 84.0g	0%

Vitamin D 0IU	0%
Calcium 1037.2mg	0%
Iron 27.2mg	0%
Potassium 8170.7mg	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: 26.2%

Protein: 17.4%

Carbs: 56.4%