Mediterranean Soup with White Beans and Spinach

This Mediterranean Soup is healthy, delicious, and ready in 30 minutes!

I have always admired the warmth and comfort of Mediterranean food because of how aromatic and satiating it is. This soup I am sharing today is nourishing and also incredibly easy to whip up on any day of the week.

You’ll use lots of vegetables and cooked white beans to get layers of flavor with little time and minimal fuss. Your family will appreciate how aromatic and satisfying each spoonful becomes. You can serve it with a sprinkle of fresh parmesan for an extra savory touch, or leave it off for a lighter meal.

This great recipe is comforting on busy days because it’s easy to make and doesn’t demand too much prep work. Feeling inspired to try this Mediterranean delicacy? Let’s put the apron on and make it!

Why You Should Make This Recipe

The thing about Mediterranean recipes is that you can make them on repeat and never get bored because of the flavor bursts they give. Whatever you have on hand can go into your healthy soup and give that strong aroma of Mediterranean food that is cozy, healthy, and satisfying. Here’s why I love this Mediterranean White Bean Soup and know you’ll love it:

• Balanced nutrition: The cooked white beans in this soup are an awesome source of plant-based protein and fiber. They pair well with diced tomatoes and herbs to form a flavorful and nutrient-rich broth that keeps you energized.  Spinach adds your greens for the day!
• Tremendous flavor: Herbs like rosemary and oregano bring an earthy quality that complements the tomatoes. Tomato paste gives this great depth and that Unami flavor you crave.
• Easy recipe with short cooking time: Who doesn’t love an easy recipe that doesn’t take a lot of time to cook? There’s minimal prep involved, but it’s even easier if you have your ingredients prepped and ready. Diced onion, minced garlic, and a little tomato paste come together quickly. You only need a wooden spoon to stir everything into a cohesive blend.
• Simple Add-Ons: You can top each bowl with fresh parmesan, which is incredible.
• Customizable: This soup follows a traditional way of layering flavors but doesn’t lock you into rigid rules. It can easily be one of your favorite Mediterranean diet recipes because it stays comforting while allowing easy ingredient swaps for variety.

Recipe Ingredients–What You Need

This hearty soup requires only a few simple ingredients and gives you bowls full of a heart and stomach-filling meal.

• Olive oil: The perfect flavorful and healthy fat for sautéing onion and garlic.
• Yellow onion: Delivers a savory backbone to the soup.
• Fresh garlic: Infuses aromatic warmth and garlic brings medicinal properties to the soup.
• Oregano: Provides a mild herbal accent.
• Rosemary: Brings a woody note that pairs well with tomato. I use dried herbs for their convenience, but fresh herbs are wonderful if you have them on hand.
• Salt & black pepper: additional seasoning
• Tomato paste: Contributes richness and a tangy edge and of course Unami.
• Chicken stock: Gives depth while keeping the soup light. Vegetable broth may be substituted if you prefer.
• Diced tomatoes: Adds a fresh and slightly acidic punch.
• Cooked white beans: Offers hearty texture and extra protein. I use canned beans for convenience, but fresh is fabulous if you have the time.
• Parmesan rind (optional): Lends savory complexity as it simmers.
• Baby spinach: Work as gentle greens without bitterness. Provides iron, vitamin C, folic acid, calcium, and vitamin K1.
• Fresh parmesan for serving (optional): Gives the soup a salty finish.

Step by Step Instructions for Making Mediterranean Soup

These instructions are available in a printable version in the recipe card–scroll a little more if you need that!

1. In a large stock pot or Dutch oven, heat the oil over medium heat. Add the onion and sauté a few minutes, until the onion is softened.
2. Add the garlic cloves, oregano, rosemary, salt, black pepper, and tomato paste and stir until all ingredients are incorporated. Allow to cook for 30 seconds before adding the chicken stock, tomatoes, white beans, and parmesan rind. Bring to a boil, then reduce the temperature to a simmer, cover and cook for 15 minutes.
3. Stir in the spinach and cook until it’s wilted. Serve with fresh parmesan, if desired. Enjoy!

Ways to Customize this Mediterranean Soup for a Perfect Meal

Whether you want more fresh vegetables in this soup or wish to try different flavor makers, you can do it with this soup recipe. Here are some ways you can put your own twist on this recipe.

• Replace white beans with other legumes. You can swap in cannellini beans, garbanzo beans, great northern beans, navy beans, or turn it into Mediterranean Lentil Soup with red lentils for a different texture. Each choice pairs well with tomatoes, herbs, and the base stock. This lets you keep a protein boost while trying something different.
• Add coconut milk or heavy cream. You can stir in a small amount of coconut milk or heavy cream at the end for a creamier finish if you like a richer taste.
• Include tender chicken or Italian sausage. You can turn it into a heartier dish by adding tender chicken pieces or slices of Italian sausage. Brown the meat separately, then combine it with the soup. This adds another layer of protein without overpowering the original Mediterranean flavors.
• Vary the vegetables. You can add root vegetables like sweet potatoes or try red peppers for a mild sweetness. Add in carrots, celery, or whatever vegetables you have on hand. You can’t go wrong adding more vegetables! You may need to add more stock (vegetable broth or chicken both work here) to keep it from becoming a stew.

Serve with crusty bread. You can store this soup’s leftovers in an airtight container and reheat them the following day. Serve them with crusty bread to soak up the broth. This method works well if you host friends the next day and want a ready meal that still feels fresh. Soup always tastes even better the second day so this is great for making head.

FAQs

 Can you use water instead of stock?

You can use little water if you run out of chicken broth or stock, but stock delivers more flavor. You can mix half water with half stock if you want to reduce sodium or lighten the taste.

Is this soup good for meal prep?

Of course. You can store any leftovers in an airtight container and keep them in the fridge. You can reheat them on the stove or in a microwave without losing the comforting feel.

Does this soup freeze well?

Yes, you can freeze this soup. Let the soup cool completely before transferring to a freezer-safe container. It can be frozen for up to 2 months.

I hope you love this Mediterranean Soup recipe as much as we do! If you try it (or any of my healthy recipes), please leave a comment and star rating–it’s so helpful! Share a photo of these on Instagram so I can see and I’d love to feature you.

If you love healthy soup recipes, scroll below the recipe card to see my top favorites!

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Favorite Healthy Soup Recipes

All of my favorite soup recipes are included in a digital recipe book that’s available for purchase. If you’d like over 40 recipes in one place, with no ads or searching necessary, click here to purchase Soup Season! I’ll list my top favorites with links below if you’d like individual recipes instead.

Creamy Chicken Tortilla Soup (High Protein) 

Broccoli and Cauliflower Soup

Turkey Rice Soup

Sweet Potato Soup

Chickpea Soup

Find all my healthy soup recipes here!