Mediterranean White Bean Soup: A Cozy, Plant-Powered Classic

Introduction:

When you think of comfort food that nourishes both your body and soul, Mediterranean White Bean Soup checks every box. It’s warm, hearty, and loaded with protein and fiber from creamy white beans. Even better? It’s infused with bright, earthy herbs and a burst of citrus that brings the Mediterranean to your kitchen—no passport required.

This simple soup is proof that healthy eating doesn't have to be complicated. With a handful of wholesome ingredients and less than 30 minutes, you can have a delicious bowl of goodness on your table.

🌿 Why You’ll Love This Soup

Plant-Based & Protein-Packed: White beans are rich in plant protein, making this meal both satisfying and heart-healthy.
One-Pot Wonder: Easy cleanup and minimal fuss—perfect for weeknights.
Mediterranean-Inspired Flavors: Olive oil, lemon, and herbs like oregano and rosemary give this soup its signature taste.
Budget-Friendly: Uses pantry staples and seasonal or frozen veggies.

A recipe from Amanda Liptak, RDN, CLT, CA

Ingredients

2 tablespoons extra virgin olive oil
1 small leek or onion, chopped
2 cloves garlic, minced
2 cups cabbage, finely chopped
1 medium zucchini, diced
1 can (15 oz) white beans, rinsed and drained (e.g., cannellini or Great Northern)
4 cups vegetable broth or water
1 teaspoon dried oregano
½ teaspoon dried rosemary
Salt and black pepper, to taste
Juice of ½ a lemon
Optional: Fresh parsley or spinach for garnish

Instructions

Sauté the aromatics: In a large pot, heat the olive oil over medium heat. Add the leeks and sauté until soft, about 4 minutes. Add garlic and cook for another minute.
Add the veggies: Stir in chopped cabbage and zucchini (or veggies of choice - literally anything goes here). Cook for 5 minutes until they begin to soften.
Simmer: Add white beans, broth, oregano, rosemary, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15–20 minutes.
Finish: Stir in lemon juice just before serving. Taste and adjust seasoning if needed.
Serve: Ladle into bowls and top with fresh parsley or spinach if desired. Serve with crusty bread or a drizzle of extra virgin olive oil.

Make It Your Own

Add a handful of chopped spinach or kale during the last few minutes of cooking.
Stir in cooked quinoa, millet, rice or high fiber noodles for a grain boost.
Swap out the zucchini for green beans or another veggie you have on hand, like we did here!
Add a pinch of chili flakes for gentle heat.

Bonus: Great for Sleep & Digestion

This soup is naturally rich in fiber and magnesium, especially from the beans and cabbage—two nutrients known to support digestion and relaxation. Pair it with a cozy evening routine, and you’ve got yourself a sleep-friendly dinner.

Whether you're meal prepping for the week or craving something warm and grounding, this Mediterranean White Bean Soup is a go-to you'll turn to again and again. It's plant-forward, deeply flavorful, and as nourishing as it is satisfying.

Have you made this soup? Snap a pic and tag me—I’d love to see your bowl of Mediterranean goodness! 🍋🥣🌿

A Final Note

Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life!

Hi, I'm Amanda!

Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I'm a big believer that if you can learn to fish -- you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!

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