If you’re looking for more vegan soup recipes that are going to fill you up and give you energy, this white bean soup is definitely one to try! It’s a super easy recipe to make with no fancy ingredients or complicated steps. And you can use canned white beans to make it even faster and easier. It’s a hearty vegan soup with 15 grams of protein per serving, thanks to those powerhouse beans!
Mediterranean White Bean Soup
Try this vegan Mediterranean White Bean Soup for lunch of dinner. It's a quick gluten free soup recipe that's filled with vegetables and plant-based protein
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Calories: 249kcal
Ingredients
- 1 tablespoon olive oil
- 1 large onion chopped
- 2 garlic cloves minced
- 1 large carrot chopped
- 1 celery rib chopped
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- ½ teaspoon oregano
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 3 15-ounces canned white beans drained and rinsed
- 2 cups baby spinach
- Fresh parsley for serving
- Grated parmesan cheese for serving
Instructions
- In a large pot or saucepan, heat olive over medium high heat. Add onions and garlic; cook until onions are translucent, and garlic is fragrant, about 2-3 minutes, while stirring regularly. Add in the carrots, celery, thyme, oregano, salt and pepper, and cook for an additional 2-3 minutes.
- Add vegetable broth and beans, bring to a boil, reduce heat and simmer for 15 minutes to combine all of the flavors together.
- Stir in the spinach and continue to simmer until the spinach wilts, about 2 minutes
- Remove from heat, sprinkle fresh parsley and grated parmesan cheese, if desired, and serve immediately.
Notes
Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.
Freezing Instructions: You can also freeze the soup in for up to 3 months. I recommend freezing it individual portions but easier thawing. To re-heat, thaw in the fridge overnight and and microwave until heated through. Or simply microwave straight from the freezer until heated through.
Substitutes: For best results, follow the recipe as is. However you can omit some vegetables as you see fit and add others you enjoy.
Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use. This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving without the parmesan cheese topping.
This blog post is sponsored by Imagine® Foods, although the content represents my own personal opinion/experience. ?
Nutrition
Calories: 249kcal | Carbohydrates: 60g | Protein: 15g | Fat: 3g | Sodium: 962mg | Potassium: 1307mg | Fiber: 14g | Sugar: 4g | Vitamin A: 3135IU | Vitamin C: 5.1mg | Calcium: 216mg | Iron: 8.5mg
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