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Chunky and delicious Mediterranean White Bean Soup in a bowl with a piece of bread and parsley garnish.
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Mediterranean White Bean Soup

A chunky and delicious Mediterranean-inspired vegan soup.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Soup
Cuisine: Mediterranean
Keyword: Mediterranean White Bean Soup
Servings: 6

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

1 WW points per serving. 

Nutrition

Serving: 448g | Calories: 251kcal | Carbohydrates: 47g | Protein: 12g | Fat: 2.4g | Saturated Fat: 0.4g | Sodium: 1238mg | Potassium: 962mg | Fiber: 9g | Sugar: 6.9g | Calcium: 126mg | Iron: 4.8mg