Mediterranean White Bean Soup | Heart-Healthy 30 Minute Recipe

white beans

🥗Healthier: cannellini beans

💰Cheaper: pinto beans

Pinto beans are often less expensive and widely available.

vegetable broth

🥗Healthier: homemade vegetable stock

💰Cheaper: water with seasoning

Using water with seasoning reduces costs while still providing flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is a more budget-friendly option.

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Crushed tomatoes can be less costly and still provide a rich flavor.

Heat a stock pot over medium heat and add 3 tbsp of extra virgin olive oil.

Finely chop 1 medium onion, roughly chop 6 cloves of garlic, and cut 1 red bell pepper and 2 peeled carrots into small bite-sized pieces.

Add the chopped vegetables to the stock pot with the hot olive oil and sauté for 3-4 minutes until lightly sautéed.

Add in 1/2 cup of tomato sauce, 2 tsp of dried oregano, 1/2 tsp of dried thyme, sea salt, and black pepper; mix well and simmer for a few minutes without stirring.

After about 3 minutes, add 2 cans of drained and rinsed white beans to the pot.

Pour in 1 liter of vegetable broth and mix gently; bring to a boil.

Once boiling, cover the pot and reduce heat to low medium; simmer for about 15 minutes.

Roughly chop 100 grams of fresh spinach and add it to the pot along with the juice of half a lemon; mix until the spinach is lightly wilted.

Remove the pot from heat and transfer some soup into a shallow bowl.

Finely grate Spanish manchego cheese over the soup (optional) and serve.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary