Craving a warm, comforting, and incredibly flavorful soup that's also good for you? Look no further! This Mediterranean White Bean Soup is a delicious and healthy meal perfect for a quick weeknight dinner or a cozy weekend lunch. Packed with fresh vegetables, hearty white beans, and aromatic herbs, this easy recipe is a celebration of Mediterranean flavors. It's the perfect example of how homemade cooking can be both simple and satisfying. This recipe is a fantastic addition to your collection of easy recipes and healthy meals.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- 1 (28-ounce) can crushed tomatoes
- 4 cups vegetable broth
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1 cup chopped kale or spinach
- Salt and pepper to taste
- Lemon wedges, for serving (optional)
- Fresh parsley, chopped, for garnish (optional)
Instructions:
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Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir in the garlic, oregano, basil, and red pepper flakes (if using) and cook for another minute until fragrant. This step builds the flavor foundation of your delicious dish.
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Simmer the soup: Add the crushed tomatoes and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 15 minutes. This allows the flavors to meld beautifully.
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Add the beans and greens: Stir in the cannellini beans and kale or spinach. Continue to simmer for another 5-7 minutes, or until the greens are wilted and the soup has thickened slightly.
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Season and serve: Season the soup with salt and pepper to taste. Serve hot, garnished with lemon wedges and fresh parsley if desired. This simple garnish adds a touch of freshness and brightness.
Cooking Tips for the Best Mediterranean White Bean Soup:
- For a smoother soup, you can blend a portion of the soup with an immersion blender before adding the greens.
- Feel free to add other vegetables you enjoy, such as zucchini, bell peppers, or potatoes.
- If you don't have vegetable broth, you can use chicken broth for a richer flavor.
- For a heartier soup, add some cooked pasta or quinoa in the last few minutes of cooking.
Variations:
- Spicy Mediterranean White Bean Soup: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for extra heat.
- Lemon Herb Mediterranean White Bean Soup: Add the zest of one lemon along with the garlic and increase the amount of fresh herbs.
- Vegetarian Mediterranean White Bean Soup: Ensure your vegetable broth is vegetarian-friendly.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: Approximately 10-12 grams
- Fiber: Approximately 10-12 grams
This quick dinner idea is not only delicious but also a great source of fiber and protein, making it a perfect healthy meal for any day of the week. Enjoy your homemade Mediterranean White Bean Soup! This best recipe is sure to become a staple in your kitchen.