Mediterranean White Bean Soup

Ingredients

• 45 ml Extra Virgin Olive Oil (Spanish extra virgin olive oil recommended for flavor)
• 1 medium Onion (Finely chopped, about 150 g)
• 6 cloves Garlic (Roughly chopped or minced)
• 1 piece Red Bell Pepper (Diced, about 150 g)
• 2 pieces Carrot (Medium carrots, peeled and diced)
• 120 g Tomato Sauce (Half a cup; can be homemade grated fresh tomatoes, canned sauce, or passata)
• 2 tsp Dried Oregano (Approximately 2 g)
• 0.5 tsp Dried Thyme (Approximately 0.5 g)
• to taste Sea Salt
• to taste Black Pepper (Freshly cracked)
• 2 cans White Beans (15½ oz (440 g) each, drained and rinsed; Spanish canned white beans preferred)
• 1 liter Vegetable Broth (Can substitute chicken or beef broth)
• 100 g Fresh Spinach (Bagged fresh; can use frozen (thawed and dried))
• 0.5 lemon Lemon (Juice of half a lemon (≈1 tbsp))
• 30 g Manchego Cheese (Aged 6 months, finely grated; optional for vegan version)

Instructions

1. Heat Oil

   Place the stock pot over medium heat and add 45 ml (3 Tbsp) extra virgin olive oil. Allow the oil to warm for about 2 minutes.

   Time: PT2M

   Temperature: medium

2. Prep Vegetables

   Finely chop the onion, roughly chop the garlic cloves, dice the red bell pepper, and peel and dice the carrots into bite‑size pieces.

   Time: PT10M

3. Sauté Vegetables

   Add the chopped onion, garlic, bell pepper, and carrots to the hot oil. Stir continuously for 3–4 minutes until the vegetables are lightly softened but not browned.

   Time: PT4M

   Temperature: medium

4. Add Tomato Base and Herbs

   Stir in 120 g tomato sauce, 2 tsp dried oregano, 0.5 tsp dried thyme, a pinch of sea salt and freshly cracked black pepper. Let the mixture simmer for about 3 minutes until the sauce thickens slightly.

   Time: PT3M

   Temperature: medium

5. Drain and Rinse Beans

   Place the two cans of white beans in a fine mesh sieve, rinse under cold water, and let drain.

   Time: PT2M

6. Combine Beans and Broth, Simmer

   Add the drained beans and 1 liter vegetable broth to the pot. Increase heat to high and bring to a gentle boil (about 5 minutes). Once boiling, cover with a lid, reduce to low‑medium heat, and simmer for 15 minutes.

   Time: PT20M

   Temperature: low‑medium

7. Prep Spinach

   While the soup simmers, roughly chop 100 g fresh spinach.

   Time: PT2M

8. Finish Soup

   After the 15‑minute simmer, uncover the pot, stir in the chopped spinach and the juice of half a lemon. Cook for another 2 minutes until the spinach wilts.

   Time: PT2M

   Temperature: low

9. Garnish and Serve

   Remove the pot from heat. Ladle soup into bowls and grate 30 g Manchego cheese over each serving. Serve with crusty baguette slices drizzled with olive oil.

   Time: PT1M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

30 g

Fat

9 g

Fiber

7 g