Skip to content

Mediterranean White Bean Soup with Spinach and Fresh Herbs

A simple, weeknight-friendly soup loaded with bold Mediterranean flavor. Vegan and gluten-free, with a secret weapon: the fresh herb combination of dill and parsley creates an irresistible fresh-meets-cozy quality.

Rating

★★★★½ 4.93/5 (103 ratings, 13 reviews) — View on The Mediterranean Dish

Why This Recipe Fits the Mediterranean Diet

  • legumes (cannellini beans) — excellent plant-based protein, high in fiber (13.8g per serving)
  • vegetable-rich: spinach, carrots, celery, onion, garlic
  • extra-virgin-olive-oil as the cooking fat — Mediterranean diet foundation
  • Vegan and gluten-free — suitable for most dietary needs
  • Very low sodium (106mg per serving) — naturally heart-healthy
  • White wine vinegar adds tang without added salt — supports blood pressure goals

Recipe Notes

  • Don't skip the fresh herbs — they are the signature element of this recipe
  • Aleppo pepper is the preferred finishing spice — find it at Middle Eastern grocers or online
  • Partial blending creates a creamier texture without adding cream or dairy
  • Pairs excellently with crusty whole grain bread for a complete Mediterranean meal
  • Freezes well for up to 3 months

Variations

  • With chicken: Add cooked shredded chicken for extra protein
  • Canned beans & BPA: Look for organic BPA-free canned beans, or cook dried beans yourself