This Easy and Healthy White Bean Soup is the kind of comforting, nourishing meal that fits beautifully into busy weeknights, meal prep routines, and family dinners. This recipe brings together tender beans, classic aromatics, and warm Mediterranean herbs to create a cozy bowl of goodness that feels hearty without being heavy.
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Why You’ll Love This Easy and Healthy White Bean Soup
There’s so much to appreciate about this simple soup. First, it’s incredibly quick to prepare—perfect for evenings when you want something homemade but don’t have much time. The combination of onions, carrots, celery, and garlic creates a rich foundation, while white beans offer satisfying creaminess and plant-based protein. Baby spinach stirred in at the end adds fresh color and nutrients without effort.
Because the ingredients are flexible and pantry-friendly, you can adjust the soup to match what you have on hand. It’s budget-friendly, wholesome, freezer-friendly, and naturally vegetarian—ideal for crowds, families, or anyone who wants a warm and nourishing meal without complicated steps.
Ingredients for Easy and Healthy White Bean Soup
Vegetable Base
- Olive oil
- 1 onion, diced
- 2–3 garlic cloves, minced
- 1 carrot, diced
- 1 celery stalk, diced
Herbs & Seasoning
- ½ teaspoon dried thyme
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
Broth & Beans
- 6 cups low-sodium vegetable broth
- 3 cans white beans (navy, cannellini, or Great Northern), drained and rinsed
Greens
- 2–3 handfuls baby spinach
Optional Toppings
- Grated Parmesan or plant-based Parmesan
- Fresh parsley
- Croutons
- A drizzle of olive oil
Ingredient Notes (Substitutions, Healthy Swaps, Tips)
- Bean Choice: Any white beans work—cannellini are silkier, Great Northern are slightly firmer, and navy beans create an extra creamy base. For a lower-sodium option, use dry beans cooked from scratch.
- Broth: Vegetable broth keeps the soup light and plant-based. A low-sodium option gives you full control of seasoning. Water with extra herbs can be used if you’re out of broth.
- Spinach Swap: Kale, chard, or collard greens can replace spinach. If using tougher greens, add them earlier so they have time to soften.
- Extra Vegetables: Zucchini, potatoes, bell peppers, or green beans can be added to increase nutrients and add variety.
- Creaminess: For a richer texture without adding cream, lightly mash some of the beans or purée a small portion of the soup.
- Flavor Enhancers:
- A pinch of smoked paprika adds depth.
- Red pepper flakes create gentle heat.
- A Parmesan rind can simmer with the soup for extra savory flavor—remove before serving.
Step-by-Step Instructions
Step 1 – Sauté the Vegetables
Heat olive oil in a large soup pot over medium heat. Add the diced onion and cook for 2–3 minutes until softened. Stir in the garlic, carrot, and celery. Continue cooking for another 3–4 minutes until the vegetables begin to soften and smell aromatic.
Step 2 – Add Herbs and Seasoning
Sprinkle in the dried thyme, dried oregano, salt, and pepper. Stir to coat the vegetables and let the herbs toast lightly for 30 seconds. This releases their natural oils and boosts the flavor of the entire soup.
Step 3 – Add the Broth and Beans
Pour in the vegetable broth and stir in the white beans. Bring everything to a gentle boil. Once boiling, reduce the heat to medium-low and simmer for about 15 minutes. During this time the beans soften further and the flavors meld beautifully.
Step 4 – Adjust the Texture
If you prefer a creamier texture, use a ladle to remove 1–2 cups of the soup and blend until smooth. Add it back into the pot and stir well. This quick step thickens the broth naturally without dairy.
Step 5 – Add the Spinach
Stir in the baby spinach during the final 2 minutes of cooking. It will wilt quickly and brighten the soup with fresh color and nutrients.
Step 6 – Taste and Serve
Taste and adjust seasoning. Ladle into bowls and top with Parmesan, parsley, croutons, or a drizzle of olive oil if desired.
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Easy and Healthy White Bean Soup
- Total Time: 30 minutes
- Yield: 6 servings
- Diet: Vegan
Description
A nourishing, plant-based soup made with white beans, aromatic veggies, and Mediterranean herbs—naturally creamy, ready in 30 minutes, and perfect for meal prep or cozy weeknights.
Ingredients
- Vegetable Base:
- 2 tbsp olive oil
- 1 onion, diced
- 2–3 garlic cloves, minced
- 1 carrot, diced
- 1 celery stalk, diced
- Herbs & Seasoning:
- ½ tsp dried thyme
- ½ tsp dried oregano
- Salt and black pepper to taste
- Broth & Beans:
- 6 cups low-sodium vegetable broth
- 3 (15 oz) cans white beans (cannellini, Great Northern, or navy), drained & rinsed
- Greens:
- 2–3 handfuls baby spinach
- Optional Toppings:
- Grated Parmesan or plant-based Parmesan
- Fresh parsley
- Croutons
- Drizzle of olive oil
Instructions
- Sauté veggies: Heat olive oil in a large pot over medium. Cook onion 2–3 min. Add garlic, carrot, and celery; cook 3–4 min until soft and fragrant.
- Toast herbs: Stir in thyme, oregano, salt, and pepper. Cook 30 seconds to release aroma.
- Add broth & beans: Pour in vegetable broth and beans. Bring to a gentle boil, then simmer 15 minutes.
- Adjust texture: Optional: blend 1–2 cups of soup and return to pot for creaminess.
- Add spinach: Stir in spinach during last 2 minutes until wilted.
- Serve: Top with Parmesan, parsley, croutons, or olive oil if desired.
Notes
- For extra creaminess: mash some beans or blend a portion of the soup.
- Use dry beans? Replace with 2½–3 cups cooked.
- Add a parm rind while simmering for umami depth (remove before serving).
- Brighten with a splash of lemon juice at the end.
- Vegan-friendly when skipping dairy Parmesan.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Pro Tips for Success
- Control the salt. Since canned beans and broth vary in saltiness, taste at the end before adding more salt.
- Don’t overcook the spinach. Add it at the end for vibrant color and a pleasant texture.
- Mash for creaminess. Lightly mashing the beans is an easy way to thicken the soup without cream.
- Use a wide soup pot. A wider surface helps vegetables soften evenly and speeds up the cooking.
- Add acid at the end. A splash of lemon juice brightens the flavor without overpowering it.
- Make extra. This soup reheats exceptionally well, making it ideal for meal prep.
Flavor Variations
Mediterranean Herb Blend
Swap thyme and oregano for basil and rosemary to give the soup a deeper, earthier profile.
Tuscan Style
Add crushed tomatoes and a bit of red pepper flakes for a slightly heartier, rustic taste.
Vegetable-Packed Version
Add zucchini, fennel, diced potatoes, or peas to increase the nutrient density.
Lemon-Spinach Twist
Stir in lemon zest and juice at the end to brighten the soup and give a fresher flavor.
Protein Boost
Add quinoa or extra beans to increase the protein content while keeping the soup plant-based.
Serving Suggestions
- Serve with crusty bread, baked rolls, or toasted garlic ciabatta.
- Pair with a light side salad featuring cucumbers, tomatoes, and olives.
- Add a bowl of roasted vegetables for a wholesome Mediterranean-style meal.
- Enjoy it as a main dish or a starter for pasta, grain bowls, or roasted chicken alternatives.
Storage and Freezing Instructions
Refrigerator
Store leftovers in airtight containers for 3–4 days. The flavors blend and improve with time, making this soup even more delicious the next day.
Freezer
Freeze for up to 3 months. Allow the soup to cool completely before transferring it to freezer-safe bags or containers.
Reheating
Reheat on the stovetop over medium-low heat or microwave in short intervals. If the soup thickens during storage, add a splash of broth or water to reach your desired consistency.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~210 |
| Protein | 9g |
| Carbohydrates | 33g |
| Fat | 5g |
| Fiber | 7g |
| Sodium | 520mg |
(Nutrition values are approximate and can vary based on specific brands.)
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FAQ About Easy and Healthy White Bean Soup
Can I make this soup ahead of time?
Yes, this soup stores beautifully. Because the flavors intensify with time, preparing it a day ahead makes it even more delicious. When reheating, add a small splash of broth if it becomes too thick.
Can I use dry beans instead of canned?
Absolutely. Dry beans offer excellent texture and lower sodium. Soak them overnight or cook them directly in a pressure cooker until tender. You’ll want a total of around 2¼ to 3 cups of cooked beans to equal three cans.
Is this soup vegan?
The base recipe is naturally vegan as long as you skip the Parmesan topping or use a plant-based variety. Everything else—from the broth to the vegetables and beans—is fully plant-based.
How can I make the soup thicker?
You have a few options:
- Purée part of the soup
- Mash some beans directly in the pot
- Reduce the broth slightly during simmering
All without adding cream or dairy.
Can I add protein to this soup?
Yes. While the beans already provide good plant-based protein, you can stir in cooked quinoa, lentils, or chickpeas for more. If you prefer, diced chicken alternatives can also be added.
Final Thoughts
This Easy and Healthy White Bean Soup shows what’s possible with simple ingredients and just a little time. The combination of tender beans, aromatic vegetables, and warm herbs creates a nourishing bowl that’s satisfying yet light. Whether you’re making it on a busy weeknight or preparing meals for the week ahead, this soup brings warmth, nutrition, and comfort to the table in a way that’s both practical and delicious. For more inspiration, check out this Crumbl Pumpkin Pie Cookies Copycat: A Simple and Wonderful Treat or explore more on Pinterest for your next meal idea!