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Mediterranean White Bean Soup

Savory Mediterranean White Bean Soup with a Spicy Twist

A delicious Mediterranean White Bean Soup packed with protein, vibrant flavors, and a spicy twist from harissa.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Soup
  • 3 cups Cooked White Beans Substitute with chickpeas if desired.
  • 2 cups Kale Leaves Can swap for spinach.
  • 1 medium Onion Use white onion or shallots if preferred.
  • 1 medium Bell Pepper Opt for red or orange for best flavor.
  • 1 medium Carrot Can be omitted.
  • 2 tablespoons Olive Oil Any neutral oil works.
  • 3 cloves Garlic Fresh is best, garlic powder can be used.
  • 1 teaspoon Thyme Replace with oregano or rosemary if needed.
  • 4 cups Vegetable Broth Enhances flavor compared to water.
  • 1 cup Parsley Leaves Switch to cilantro if desired.
  • 1/4 cup Tahini High-quality is ideal.
  • 1 tablespoon Lemon Juice Lime juice can be a substitute.
  • 1 cup Water Can be omitted if using soaked beans.
  • 2 tablespoons Harissa Adjust to taste.
  • Salt and Cracked Black Pepper to taste Essential for seasoning.

Equipment

  • Large Pot
  • Immersion Blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add chopped onions, diced carrots, and bell pepper, sautéing until translucent and fragrant, about 5-7 minutes. Stir in minced garlic and sauté for an additional 2 minutes.
  2. Incorporate the cooked white beans and 4 cups of vegetable broth into the pot, mixing well. Bring to a gentle simmer over medium heat for 2-3 minutes.
  3. Reduce heat to low and let simmer for about 45 minutes for soaked beans, or 15-20 minutes for cooked beans. Keep an eye on the liquid level, adding more broth if necessary.
  4. Blend about 3 cups of the soup until smooth using an immersion blender or regular blender. Return the blended mixture back to the pot, stirring well.
  5. Add chopped kale, dried thyme, and a tahini-harissa mixture to the soup. Simmer on low for an additional 10-15 minutes, stirring occasionally.
  6. Stir in freshly chopped parsley, 1 tablespoon of lemon juice, and season with salt and pepper to taste. Simmer briefly for 2-3 more minutes.
  7. Ladle the soup into bowls, optionally drizzling a mixture of olive oil and harissa on top. Garnish with extra parsley or thyme and serve hot.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 30IUVitamin C: 50mgCalcium: 60mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 5 days. This soup freezes well for up to 3 months. Reheat gently, adding liquid as needed.

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