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Mediterranean White Bean Soup

Creamy Mediterranean White Bean Soup to Warm Your Soul

This Mediterranean White Bean Soup is a creamy, vegan delight that promises warmth and nourishment with every spoonful.
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 300

Ingredients
  

For the Soup Base
  • 2 cups Cooked White Beans the creamy foundation, substitute chickpeas for a fun twist
  • 2 cups Kale Leaves packed with nutrients, use spinach for milder flavor
  • 1 medium Onion creates a fragrant base, shallots can be swapped
  • 1 medium Bell Pepper adds color and sweetness, opt for red or orange
  • 1 medium Carrot imparts sweetness, feel free to omit
  • 4 cups Vegetable Broth essential for flavor, homemade stock can be used
  • 4 cloves Garlic enhances aroma, fresh garlic is always better
For the Flavor Boost
  • 2 tablespoons Olive Oil necessary for sautéing, avocado oil can be a replacement
  • 2-3 sprigs Thyme Sprigs adds herbal complexity, substitute with dried thyme
  • 2-3 tablespoons Harissa delivers spicy complexity, adjust to taste
  • 1 teaspoon Salt essential for seasoning
  • 1 teaspoon Cracked Black Pepper essential for flavor enhancement
For the Creamy Finish
  • 1/4 cup Tahini contributes nutty creaminess, high-quality is best
  • 1 medium Lemon Juice brightens flavors, fresh lemons work best
  • 1/2 cup Water helps adjust texture, more broth can be used
  • 1/4 cup Parsley Leaves fresh garnish that elevates each bowl

Equipment

  • large pot
  • blender
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, bell pepper, and carrot, sautéing until the onion becomes translucent, about 5 minutes. Stir in the minced garlic and cook for an additional 2 minutes, allowing the flavors to meld.
  2. Next, incorporate the cooked white beans into the pot, followed by pouring in 4 cups of vegetable broth. Bring the mixture to a gentle simmer and let it cook for around 20 minutes.
  3. In a separate bowl, whisk together 1/4 cup of tahini, the juice of 1 fresh lemon, 1/2 cup of water, and 2-3 tablespoons of harissa until smooth.
  4. If you desire a creamier texture, carefully ladle about half of the soup into a blender. Blend until smooth, then return the mixture to the pot.
  5. Stir in 2 cups of chopped kale and fresh thyme into the soup. Add in the prepared tahini mixture and let everything simmer on low heat for an additional 10-15 minutes.
  6. Finally, stir in 1/4 cup of chopped parsley, a squeeze of lemon juice, and season with salt and cracked black pepper to taste. Serve warm drizzled with olive oil and harissa.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 40gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 3gVitamin A: 4000IUVitamin C: 45mgCalcium: 80mgIron: 3mg

Notes

Use high-quality tahini and fresh vegetables for the best flavor. Adjust harissa to your spice preference and taste the seasoning before serving.

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