This 1-point vegan Mediterranean White Bean Soup is a simple yet satisfying side dish featuring tomatoes, white beans, a touch of rice (my secret ingredient), and basil for that Mediterranean flair.
While it reminds me of a good minestrone, this soup is its own entity. It’s hearty and flavorful but contains fewer vegetables than a traditional minestrone and no pasta. The upside? It’s quick to prepare, and you can use canned or frozen ingredients in a pinch.
Why should you try Mediterranean White Bean Soup?
This vegan soup is a distant cousin to minestrone, packing a punch with just a few affordable ingredients. A single bowl is satisfying enough to tide you over until your next meal. Despite being plant-based, it boasts 12 g. of protein per serving.
This 1-Point Weight Watchers recipe is ideal for meal prep as it freezes well. It is highly adaptable and is ready in under an hour—a perfect weeknight dinner soup!
Preparation time: 15 minutes
Cooking time: 30 minutes
Servings: 6
Serving size: 2 cups (450 g)
1 WW Point Per Serving. You can view the recipe on the WW App here. (WW login required.)
Ingredients:
- 2 teaspoons olive oil (10 ml)
- 1 large onion, diced (about 1 cup or 160 g)
- 3 cloves garlic, minced (about 1 tablespoon or 9 g)
- 2 cups diced tomatoes (600 g total)
- ¼ cup uncooked brown rice (50 g)
- 2 tablespoons tomato paste (33 g)
- 2 cans (15.5 oz each) white beans, drained and rinsed (875 g total)
- 4 cups vegetable broth (946 ml)
- ¼ cup fresh basil leaves, chopped (10 g)
- 1 teaspoon dried herbs de Provence (2 g)
- Salt and freshly ground black pepper to taste
Instructions:
- Heat the olive oil in a large pot over medium heat. Once the oil is shimmering, add the diced onion. Sauté for about 5 minutes, stirring occasionally, until the onion becomes translucent and slightly golden.
- Add the minced garlic to the pot and cook for another minute, stirring constantly to prevent burning. The garlic should become fragrant but not brown.
- Pour in the diced tomatoes with their juice. Stir well to combine with the onion and garlic. Allow the mixture to simmer for about 5 minutes, letting the flavors meld together.
- Add the uncooked rice and tomato paste to the pot. Stir thoroughly to ensure the rice is well-coated with the tomato mixture. This will help the rice absorb flavors as it cooks.
- Next, add the drained and rinsed white beans and vegetable broth. Stir gently to combine all ingredients without breaking up the beans.
- Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 20 minutes, or until the rice is tender. Stir occasionally to prevent the rice from sticking to the bottom of the pot.
- Once the rice is cooked, remove the pot from the heat. Stir in the chopped fresh basil leaves and dried herbs de Provence.
- Taste the soup and season with salt and freshly ground black pepper as needed. Remember that the canned beans and broth may already contain salt, so adjust accordingly.
- Let the soup stand for a few minutes before serving. Ladle the soup into bowls, ensuring each serving has a good mix of beans, rice, and broth. If desired, garnish with additional fresh basil leaves or a drizzle of olive oil.
Variations and Substitutions
Draw inspiration from minestrone ingredients: Add cured meats or extra vegetables like bell peppers or zucchini. A sprinkle of Parmesan cheese on top elevates the flavors. For a bolder twist, swap white beans for pinto beans or even lentils (though I haven’t tried the latter, I’m confident it would work well).
Tips and Tricks for Making Mediterranean White Bean Soup
- Use canned white beans to save on cooking time.
- The soup’s consistency is typically fluid when served fresh but may thicken after refrigeration. If this happens, thin it out with additional broth when reheating.
- Reheat in the microwave or on the stovetop for best results.
- Serve with grated Parmesan cheese or a slice of light bread for a complete meal.
Mediterranean White Bean Soup
Ingredients
- 2 teaspoons olive oil, 10 ml
- 1 large onion, diced (about 1 cup or 160 g)
- 3 cloves garlic, minced (about 1 tablespoon or 9 g)
- 2 cups diced tomatoes, 600 g total
- ¼ cup uncooked brown rice, 50 g
- 2 tablespoons tomato paste, 33 g
- 2 cans, 15.5 oz each white beans, drained and rinsed (875 g total)
- 4 cups vegetable broth, 946 ml
- ¼ cup fresh basil leaves, chopped (10 g)
- 1 teaspoon dried herbs de Provence, 2 g
- Salt and freshly ground black pepper to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Once the oil is shimmering, add the diced onion. Sauté for about 5 minutes, stirring occasionally, until the onion becomes translucent and slightly golden.
- Add the minced garlic to the pot and cook for another minute, stirring constantly to prevent burning. The garlic should become fragrant but not brown.
- Pour in the diced tomatoes with their juice. Stir well to combine with the onion and garlic. Allow the mixture to simmer for about 5 minutes, letting the flavors meld together.
- Add the uncooked rice and tomato paste to the pot. Stir thoroughly to ensure the rice is well-coated with the tomato mixture. This will help the rice absorb flavors as it cooks.
- Next, add the drained and rinsed white beans and vegetable broth. Stir gently to combine all ingredients without breaking up the beans.
- Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 20 minutes, or until the rice is tender. Stir occasionally to prevent the rice from sticking to the bottom of the pot.
- Once the rice is cooked, remove the pot from the heat. Stir in the chopped fresh basil leaves and dried herbs de Provence.
- Taste the soup and season with salt and freshly ground black pepper as needed. Remember that the canned beans and broth may already contain salt, so adjust accordingly.
- Let the soup stand for a few minutes before serving. Ladle the soup into bowls, ensuring each serving has a good mix of beans, rice, and broth. If desired, garnish with additional fresh basil leaves or a drizzle of olive oil.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
