This Mediterranean bean soup is a hearty and nourishing dish that’s perfect for those chilly evenings when you crave something filling yet wholesome. With a base of creamy white beans, a rainbow of vegetables, and delightful spices, this soup is not only satisfying but also brimming with nutrients. It’s a great choice for families looking to incorporate more plant-based meals into their routine. Plus, it’s packed with fiber and protein to keep you feeling full for longer.
Why This Recipe Is Helpful
- A blend of nutritious beans and vegetables makes this soup high in protein and fibre, promoting a sense of fullness.
- It can easily be customised with seasonal produce or whatever leftovers you have on hand.
- This recipe is suitable for meal prep, providing a comforting dish that reheats beautifully for busy weeknights.
Best For
This soup is perfect for busy families, vegetarians, or anyone looking to enjoy a healthy and hearty meal.
Be Careful If
Those with certain dietary restrictions should note the presence of dairy and eggs.
Ingredients
- 250 g (1 ¼ cups) white beans, dried
- 2 cups (480 ml) water
- Salt, to taste
- 1 onion, diced
- 2 tablespoons (30 ml) olive oil
- 1 large carrot, diced
- 4-5 stalks of celery, chopped
- 2 bell peppers, diced (any colour)
- 1 cup (150 g) frozen green beans
- Freshly ground black pepper, to taste
- 2 cloves garlic, minced
- 250 g (1 can) canned tomatoes, chopped
- 1 teaspoon paprika (smoked or sweet)
- 1 teaspoon dried oregano
- 1 tablespoon fresh basil, chopped (or 1 teaspoon dried basil)
- 2 tablespoons (30 g) butter
- 400 ml (1 ⅔ cups) milk
- 1 additional red bell pepper, diced
- 1 teaspoon mixed Italian herbs
- 500 ml (2 cups) vegetable broth
- 2 large eggs
- 1 tablespoon (15 g) Greek yogurt or sour cream
- 1 teaspoon ketchup
- 1 tablespoon (8 g) flour
- 1 tablespoon fresh dill or cucumber herb (Gurkenkraut), chopped
- 250 g (9 oz) mushrooms, sliced
- 2 medium potatoes, diced
- 200 g (1 ½ cups) cherry tomatoes, halved
- 1 head broccoli, cut into florets
- 1 head cauliflower, cut into florets
- 3 large eggs (for garnishing)
Ingredient Notes
- White beans: You can use canned beans to save time, just adjust the cooking time accordingly.
- Vegetable variety: Feel free to swap in any seasonal or favourite vegetables.
- Canned tomatoes: Opt for diced or crushed, depending on your texture preference.
Kitchen Tools Needed
- Large pot
- Wooden spoon
- Knife and chopping board
- Ladle
Step-by-Step Instructions
- Soak Beans: Rinse the white beans and soak them in 2 cups of water with a pinch of salt for 8-10 hours or overnight.
- Cook Beans: Drain and rinse the beans, then add them to a pot with fresh water. Bring to a boil and simmer for about 15 minutes until nearly tender. Drain and set aside.
- Sauté Vegetables: In a large pot, heat olive oil over medium heat. Sauté the diced onion until translucent, about 3-5 minutes. Add the carrot and cook for an additional 3 minutes.
- Add More Veggies: Stir in the chopped celery and diced bell peppers. Cook for an extra 3-5 minutes, adding the frozen green beans, salt, and black pepper.
- Incorporate Flavours: Add the minced garlic, drained beans, vegetable broth, canned tomatoes, paprika, oregano, and basil. Bring to a boil and then reduce heat to low. Simmer for about 30 minutes until the flavours meld and the beans are fully cooked.
- Finish the Soup: Stir in the butter, milk, additional diced red bell pepper, Italian herbs, yogurt, ketchup, and flour. Mix well and simmer gently while stirring until thickened.
- Cook Potatoes: In a separate pot, cook the diced potatoes in boiling water for about 10 minutes. Add the cherry tomatoes, broccoli, and cauliflower florets and cook for an additional 5 minutes until vegetables are tender.
- Combine Everything: Add the drained vegetables into the soup pot. Stir gently and let simmer for 5-7 minutes to combine.
- Cook Eggs: In a small saucepan, bring water to a boil. Gently lower in the eggs and boil for about 6 minutes for soft-boiled; cool in ice water before peeling.
- Serve: Ladle the soup into bowls, top with soft-boiled eggs, and enjoy!
Pro Tips
- Adjust seasoning to your taste—add more herbs or spices if desired.
- For extra creaminess, blend a portion of the soup before adding the vegetables back in.
- Keep an eye on the cooking time for the potatoes and other vegetables to prevent mushiness.
Lighter Swaps
- Use low-fat milk or a plant-based alternative for a lighter version.
- You might substitute Greek yogurt with a lighter cream if you prefer.
- For fewer calories, reduce the amount of butter added.
Common Mistakes
- Not soaking the beans long enough can result in undercooked beans.
- Forgetting to taste and adjust the seasoning may leave the soup bland.
- Overcooking the vegetables can lead to a mushy texture.
Serving Suggestions
Enjoy the soup with a side of crusty bread or a crisp green salad for a complete meal.
Storage Instructions
Store leftovers in an airtight container in the fridge for up to 3 days.
Reheating Tips
Reheat on the stove over medium heat, adding a splash of water or broth if it thickens too much.
Nutrition Estimate
Calories: 450
Protein: 18g
Carbs: 70g
Fat: 12g
Values are estimates and may vary by ingredients and portion size.
Recipe Summary
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes
Servings: 6
Cuisine: Mediterranean
Course: Soup
Calories: 450
Frequently Asked Questions
Can I use canned white beans instead of dried?
Yes, simply drain and rinse the beans and add them during step 5 without soaking.
Is this recipe vegan-friendly?
It contains dairy and eggs, but you can omit these or substitute with plant-based alternatives.
Can I freeze the soup?
Yes, it freezes well; just keep in mind that some vegetables may lose texture upon thawing.
