Hearty & Healthy: Your Go-To 1-Point Vegan Mediterranean White Bean Soup Recipe

Discover the ultimate comfort food that’s both deeply satisfying and incredibly healthy: our Vegan Mediterranean White Bean Soup. This recipe is a true gem, featuring the robust flavors of sun-kissed tomatoes, creamy white beans, a clever touch of rice (our secret for added body and sustenance), and aromatic basil, all harmoniously blended to evoke the vibrant essence of Mediterranean cuisine. It’s a simple dish that promises a nourishing meal, perfect for any day of the week.

While this soup shares a comforting, wholesome vibe reminiscent of a classic minestrone, it stands proudly as its own distinct creation. It offers a hearty and flavorful experience with a more streamlined list of vegetables and, notably, no pasta. This deliberate simplicity is a major advantage: it makes the soup remarkably quick to prepare, and incredibly flexible, allowing you to utilize convenient canned or frozen ingredients when time is of the essence. You’ll be amazed at how much flavor and satisfaction can come from such straightforward components, all while keeping your cooking stress-free.

Why This Mediterranean White Bean Soup is a Must-Try

This vegan soup is more than just a distant cousin to minestrone; it’s a powerhouse of flavor and nutrition, crafted with just a few affordable and easily accessible ingredients. Each bowl is designed to be incredibly satisfying, providing ample energy and fullness to carry you through until your next meal. What makes it truly stand out in the realm of plant-based recipes is its impressive nutritional profile: despite being entirely vegan, it proudly delivers 12 grams of protein per serving, making it an excellent choice for those looking to boost their protein intake without relying on animal products.

For those managing their health and wellness journey, especially within the Weight Watchers program, this recipe is a game-changer. It’s a fantastic 1-Point Weight Watchers recipe, thoughtfully designed to offer maximum satisfaction for minimal points. Its health benefits extend beyond just points, too. White beans are renowned for their fiber content, promoting digestive health and helping regulate blood sugar levels. Tomatoes are packed with antioxidants like lycopene, and fresh basil adds a burst of vitamins and a delightful aromatic lift.

This soup is also incredibly practical for modern lifestyles. It’s ideal for meal prepping, as it holds up beautifully in the refrigerator and freezes exceptionally well, allowing you to enjoy healthy, homemade meals throughout the week without constant cooking. Plus, its highly adaptable nature means you can easily customize it to suit your taste preferences or whatever ingredients you have on hand. Best of all, it’s ready in under an hour from start to finish, making it a perfect solution for a flavorful, nutritious, and quick weeknight dinner. Whether you’re a seasoned chef or a beginner in the kitchen, this soup promises a delicious and rewarding cooking experience.

Recipe at a Glance:

• Preparation time: 15 minutes
• Cooking time: 30 minutes
• Total Time: 45 minutes
• Servings: 6 generous servings
• Serving size: 2 cups (approximately 450 g)
• Weight Watchers Points: Just 1 WW Point Per Serving. You can find and track this exact recipe on the WW App here (WW login required).

Ingredients for Your Mediterranean White Bean Soup

Crafting this flavorful Mediterranean White Bean Soup requires a selection of fresh, simple ingredients that come together to create a harmonious and comforting dish. Each component plays a crucial role in building the soup’s rich taste and hearty texture.

• 2 teaspoons olive oil (10 ml): The foundation of our soup, olive oil adds a rich, fruity base and is a staple in Mediterranean cooking, known for its healthy fats.
• 1 large onion, diced (about 1 cup or 160 g): Onions are essential aromatics, providing a sweet and savory depth that builds the first layer of flavor when sautéed.
• 3 cloves garlic, minced (about 1 tablespoon or 9 g): Garlic brings its pungent, aromatic intensity, complementing the onion and enhancing the overall savoriness of the soup.
• 2 cups diced tomatoes (600 g total): Canned diced tomatoes, with their juices, form the vibrant, slightly acidic backbone of the soup, adding a juicy texture and classic Mediterranean taste.
• ¼ cup uncooked brown rice (50 g): Our “secret ingredient” – brown rice adds a wonderful chewiness and thickness to the soup, making it more filling without needing pasta. It also slowly releases starch, contributing to a naturally creamy broth.
• 2 tablespoons tomato paste (33 g): A concentrated burst of tomato flavor, the paste deepens the color and umami profile of the broth, enriching the soup’s base.
• 2 cans (15.5 oz each) white beans, drained and rinsed (875 g total): Cannellini beans or great northern beans are perfect here. They provide the “white bean” in our soup, offering a creamy texture and significant plant-based protein and fiber, making the soup incredibly satisfying. Draining and rinsing removes excess sodium and starch.
• 4 cups vegetable broth (946 ml): The liquid base for our soup, vegetable broth infuses it with additional savory flavors while keeping it vegan. Choose a low-sodium variety to control the salt content.
• ¼ cup fresh basil leaves, chopped (10 g): Fresh basil is a Mediterranean essential, lending its sweet, peppery, and slightly minty aroma and flavor, best added at the end to preserve its brightness.
• 1 teaspoon dried herbs de Provence (2 g): This classic French blend, featuring herbs like rosemary, thyme, savory, and oregano, adds an authentic, aromatic herbal complexity that truly captures the spirit of the Mediterranean.
• Salt and freshly ground black pepper to taste: Essential for balancing and enhancing all the flavors. Remember to taste as you go, especially since canned ingredients like beans and broth often contain sodium.

Step-by-Step Instructions for Mediterranean White Bean Soup

Follow these easy steps to create a delicious and wholesome bowl of Mediterranean White Bean Soup:

1. Sauté the Aromatics: Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Once the oil begins to shimmer, indicating it’s hot enough, add the diced onion. Sauté for approximately 5 minutes, stirring occasionally, until the onion softens, becomes translucent, and develops a light golden hue. This step is crucial for building the foundational flavor of your soup.
2. Add the Garlic: Introduce the minced garlic to the pot. Cook for just another minute, stirring continuously to prevent it from burning, which can lead to a bitter taste. The garlic should become wonderfully fragrant, signaling its readiness without browning.
3. Incorporate Tomatoes: Pour in the diced tomatoes along with their juices. Stir thoroughly to combine them with the sautéed onion and garlic. Allow this mixture to simmer gently for about 5 minutes, giving the flavors a chance to meld and deepen before adding other ingredients.
4. Stir in Rice and Tomato Paste: Add the uncooked brown rice and the tomato paste to the pot. Stir vigorously until the rice is well-coated with the tomato mixture. This step is important as it helps the rice absorb the rich flavors from the very beginning of the cooking process, resulting in a more integrated taste.
5. Add Beans and Broth: Next, carefully add the drained and rinsed white beans and the vegetable broth. Stir all the ingredients gently to ensure they are well combined without mashing or breaking up the delicate beans.
6. Simmer to Perfection: Bring the soup to a full boil, then immediately reduce the heat to low. Cover the pot and let the soup simmer for approximately 20 minutes, or until the brown rice is tender to the bite. Stir occasionally during this simmering period to prevent the rice from sticking to the bottom of the pot and to ensure even cooking.
7. Finish with Herbs: Once the rice is perfectly cooked, remove the pot from the heat. Stir in the freshly chopped basil leaves and the dried herbs de Provence. The residual heat will gently wilt the basil and release the full aroma of the herbs.
8. Season to Taste: Taste the soup and season generously with salt and freshly ground black pepper as needed. Keep in mind that canned beans and vegetable broth can sometimes be high in sodium, so always taste before adding too much salt and adjust according to your preference.
9. Rest and Serve: Allow the soup to stand for a few minutes off the heat before serving. This brief resting period allows the flavors to further meld and settle. Ladle the hearty soup into bowls, making sure each serving contains a satisfying mix of beans, rice, and broth. For an extra touch of freshness and visual appeal, you can garnish with additional fresh basil leaves or a light drizzle of high-quality olive oil. Enjoy your comforting and delicious Mediterranean White Bean Soup!

Variations and Substitutions to Make It Your Own

One of the best aspects of this Mediterranean White Bean Soup is its incredible versatility. Feel free to experiment and adapt it to your preferences or what you have available in your pantry. Here are some ideas to inspire you:

• Embrace More Vegetables: Take inspiration from minestrone and bulk up your soup with additional vegetables. Consider adding diced carrots and celery along with the onion for a classic mirepoix base. Bell peppers (red, yellow, or orange) or zucchini can be added during the last 10-15 minutes of simmering for extra color and nutrients. A handful of fresh spinach or chopped kale can be stirred in right at the end, allowing the residual heat to gently wilt them.
• Change Up the Beans: While white beans are traditional, feel free to swap them for pinto beans, cannellini beans, or even chickpeas for a slightly different texture and flavor profile. If using dried beans, remember to soak them overnight and cook them separately before adding them to the soup. Lentils (brown or green) would also work wonderfully, though their cooking time differs; I haven’t tried it personally, but I’m confident the earthy flavor would be a fantastic addition.
• Herbal Enhancements: Beyond basil and Herbs de Provence, consider fresh oregano, thyme, or even a touch of fresh parsley stirred in at the end for an added layer of freshness. A pinch of red pepper flakes can introduce a subtle warmth and kick.
• Add a Citrus Brightness: A squeeze of fresh lemon juice just before serving can brighten all the flavors in the soup, adding a zesty finish that perfectly complements the Mediterranean profile.
• For Non-Vegan Options: If you’re not strictly vegan, a sprinkle of grated Parmesan cheese on top just before serving will elevate the flavors with a salty, umami kick. You could also use chicken broth instead of vegetable broth for a richer, non-vegan base.
• Grain Alternatives: If brown rice isn’t your preference, you could use a small pasta shape like ditalini or orzo, adding it during the last 8-10 minutes of cooking. Alternatively, gluten-free grains like quinoa or small pasta could also be used, adjusting cooking times as necessary.

Tips and Tricks for Making the Best Mediterranean White Bean Soup

Achieving the perfect bowl of Mediterranean White Bean Soup is easy with these helpful tips and tricks:

1. Optimize Your Beans: While cooking dried white beans from scratch offers a superior texture and allows you to control the sodium, using canned white beans is an excellent time-saver without compromising too much on quality. Always drain and rinse canned beans thoroughly under cold water to remove excess sodium and starchy liquid, which can affect the soup’s flavor and consistency.
2. Master Consistency: The soup’s consistency is typically fluid and brothy when served fresh. However, after refrigeration, the rice and beans will continue to absorb liquid, causing the soup to thicken considerably. If you prefer a thinner consistency when reheating, simply thin it out with additional vegetable broth or a little water until it reaches your desired texture.
3. Reheating for Optimal Flavor: For best results, reheat portions of the soup either in the microwave or gently on the stovetop. On the stovetop, use medium-low heat, stirring occasionally to prevent sticking and ensuring even heating.
4. Thoughtful Serving Suggestions: This soup is hearty enough to be a meal on its own, but it truly shines when paired thoughtfully.
   • Serve with a generous grating of Parmesan cheese (if not strictly vegan) or a sprinkle of nutritional yeast for a cheesy, umami flavor.
   • A slice of crusty light bread or a whole-wheat baguette is perfect for soaking up the delicious broth.
   • Complement your soup with a light, fresh side salad tossed with a vinaigrette dressing to add a bright, contrasting element.
   • For an extra layer of flavor and healthy fats, drizzle a little extra virgin olive oil over each bowl just before serving.
   • A dollop of vegan pesto swirled into each serving can introduce a rich, herby complexity.
5. Don’t Skimp on Herbs: Fresh basil added at the end makes a significant difference. If fresh basil isn’t available, dried basil can be used, but add it with the dried Herbs de Provence to allow it to rehydrate and release its flavor during simmering.
6. Adjusting Seasoning: Always taste your soup before serving and adjust salt and pepper. Broths and canned beans can vary greatly in sodium content.

Mediterranean White Bean Soup: Detailed Recipe

A chunky and delicious Mediterranean-inspired vegan soup that’s quick, healthy, and incredibly satisfying.

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

1. 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.
2. 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.
3. 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.
4. 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.
5. Next, add the drained and rinsed white beans and vegetable broth. Stir gently to combine all ingredients without breaking up the beans.
6. 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.
7. Once the rice is cooked, remove the pot from the heat. Stir in the chopped fresh basil leaves and dried herbs de Provence.
8. 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.
9. 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

This recipe is calculated at 1 Weight Watchers point per serving, making it an excellent choice for a healthy and satisfying meal plan.

Nutrition Information (per serving)

Each satisfying serving of this Mediterranean White Bean Soup (approx. 448g) offers a robust nutritional profile:

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

Nutrition information is automatically calculated and should be used as an approximation. Variations in ingredients and preparation methods may alter the actual nutritional values.

Additional Recipe Info

• Course: Soup
• Cuisine: Mediterranean