Description
A bright and comforting Mediterranean-inspired soup made with creamy white beans, fresh lemon juice, garlic, and herbs—perfect for a light yet hearty meal.
Ingredients
Units
Scale
- 2 tbsp olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 2 cans (400g each) white beans, drained and rinsed
- 4 cups vegetable broth
- 1 tsp dried thyme
- 1/2 tsp ground cumin
- Salt and pepper to taste
- Juice of 1 large lemon (about 3 tbsp)
- 1/4 cup chopped fresh parsley
- Optional: 1/4 tsp red pepper flakes
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and sauté for 5 minutes until translucent.
- Add garlic and cook for another 1 minute until fragrant.
- Stir in white beans, vegetable broth, thyme, cumin, salt, pepper, and red pepper flakes if using. Bring to a boil.
- Reduce heat and simmer for 15 minutes to let flavors develop.
- Using an immersion blender, blend part of the soup for a creamier texture, leaving some beans whole. Alternatively, transfer 1-2 cups to a blender and return to the pot.
- Stir in lemon juice and parsley. Adjust seasoning to taste and serve hot.
Notes
- Add spinach or kale during the last few minutes of cooking for extra nutrients.
- Use homemade broth for deeper flavor.
- This soup freezes well—perfect for meal prep.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 3g
- Sodium: 550mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 0mg