Mediterranean White Bean Soup with Spinach and Fresh Herbs

I remember the first time I ladled this Mediterranean white bean soup with spinach and fresh herbs into a bowl: it smelled like a Sunday market, bright parsley, tangy vinegar, warming paprika, and fed four people without fuss. Beans deliver serious nutrition here: a single serving packs roughly 15 grams of protein and a boatload of fiber, making it both filling and heart-friendly. If you like the idea of beans as a weeknight main, you might also enjoy my take on a high-protein white bean soup with kale, which leans on similar pantry staples and the same comforting logic.

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Why This Mediterranean White Bean Soup with Spinach Never Fails

This soup hits dependable notes—carmelized aromatics, a spoonable body from partially blended beans, and bright herbs that keep it lively. It’s forgiving: canned cannellini beans mean no soaking, and spinach collapses in a minute, so you can pull this together on a busy night without tasting like you rushed it. Think of it as weekday cooking that still gets praised at the table.

Ingredient Lineup

• 1 bunch parsley
• 3 tablespoons extra virgin olive oil
• 1 medium yellow onion (finely chopped)
• 3 large garlic cloves (minced)
• 2 tablespoons tomato paste
• 2 large carrots (chopped)
• 2 celery stalks (chopped)
• 1 teaspoon Italian seasoning
• 1 teaspoon sweet paprika
• 1/2 teaspoon red pepper flakes (or Aleppo pepper, plus more for serving)
• Kosher salt
• Black pepper
• 4 cups (32 ounces) vegetable broth
• 2 cans Cannellini beans (drained and rinsed)
• 2 heaping cups spinach
• 1/4 cup chopped fresh dill (stems removed)
• 2 tablespoons white wine vinegar

Step-by-Step Method

1. Prep the parsley. Trim off the very bottom end of the parsley’s stems where they’re often starting to brown. Discard, then pick off the leaves and set the leaves and stems in two separate piles. Finely chop them both–keeping them separate and setting aside in separate piles. (Mini-tip: the stems carry flavor so don’t toss them; chop them small to avoid fibrous bites.)
2. Sauté the aromatics. In a large Dutch oven, heat the olive oil over medium-high heat until the oil shimmers. Add the onions and garlic. Cook, stirring regularly, for about 3 to 5 minutes or until fragrant (adjust the heat as needed to make sure the garlic does not burn). (Mini-tip: lower the heat briefly if the garlic starts to brown too fast; you want sweet onions, not bitter garlic.)
3. Add the remaining flavor-makers. Stir in the tomato paste, carrots, celery, and chopped parsley stems (do not add the leaves yet). Season with the Italian seasoning, paprika, Aleppo pepper or red pepper flakes and a big pinch of salt and pepper. Cook, stirring occasionally, until the vegetables have softened a bit, about 5 minutes. (Mini-tip: bloom the tomato paste for the full minute so its sugars caramelize and deepen the soup’s base.)
4. Add the vegetable broth and the beans. Turn the heat to high to bring to a boil and allow to boil for about 5 minutes. (Mini-tip: give the pot a stir and scrape any browned bits off the bottom; that’s concentrated flavor you want in the soup.)
5. Simmer. Lower the heat and cover the pot part-way, leaving a small opening at the top. Simmer for about 20 minutes, or until the beans and veggies are very soft. (Mini-tip: use a wooden spoon to press a couple of beans against the pot wall to check tenderness and release starch into the broth.)
6. Partially blend for a creamier soup (optional). Use an immersion blender to blend about half the soup but do not fully puree the entire soup–some texture is essential. This step is optional and is meant to only give the soup some body. (Mini-tip: if you don’t have an immersion blender, scoop half into a regular blender, pulse, then return; blend in small batches to avoid hot splatter.)
7. Finish. Stir in the spinach and cover so it wilts (about 1 to 2 minutes). Stir in the reserved parsley leaves, dill, and white wine vinegar. (Mini-tip: wait until the last moment to add greens and vinegar—acid and heat together brighten every ingredient.)
8. Serve. Ladle the soup into serving bowls and finish each bowl with a drizzle of olive oil and a pinch of red pepper flakes or Aleppo pepper. Serve. (Mini-tip: a final grind of black pepper and a tiny pinch of flaky sea salt at the end lifts the whole pot.)

Nutrition Breakdown

• Serving size: about 1.5 to 2 cups depending on portioning.
• Calories: approximately 280 to 330 per serving, depending on oil and how much you finish with.
• Protein: about 12 to 16 grams per serving, primarily from cannellini beans.
• Carbs: roughly 35 to 40 grams, with many coming from fiber-rich beans and vegetables.
• Fat: around 10 to 12 grams, mostly monounsaturated from the olive oil.
• Fiber: about 10 to 12 grams, which supports digestion and satiety.

Health insight: This soup balances plant protein, fiber, and healthy fats to stabilize blood sugar and keep you full longer; the herbs and vinegar add flavor with minimal calories, so you’re getting a nutrient-dense bowl without excess richness.

Perfect Pairings

• Crusty bread or grilled pita—use it to soak up the savory broth and get every last bean.
• A simple green salad dressed with lemon and olive oil—keeps the meal bright and contrasts the soup’s creaminess.
• Shaved Parmesan or feta on top for a salty, savory note if you want a richer finish.
• For a heartier meal, serve with roasted chicken thighs or grilled salmon for added protein and texture in colder months.
• Pair with a light red like Barbera or a citrusy white wine for easy weeknight pairing.

Also for inspiration on other bean-forward bowls that work the same way, check my variation that pairs cannellini with cabbage for robust texture and flavor in a cannellini bean and cabbage soup.

How to Store It Right

• Refrigerator: Cool the soup to room temperature, then store in airtight containers for up to 4 days.
• Freezer: Freeze in meal-sized portions for up to 3 months; thaw overnight in the fridge before reheating.
• Reheating: Gently reheat on the stovetop over medium-low heat, stirring occasionally; add a splash of broth or water if it thickens too much.
• Freshness tip: Add fresh herbs and a squeeze of lemon or extra vinegar when reheating to revive the bright flavors lost in chilling.

Expert Tips

• Preserve texture: Partially blending about half the soup gives luxurious body while keeping whole beans for bite.
• Control salt: Use low-sodium broth initially; season to taste at the end since the flavors concentrate during simmering.
• Herb timing matters: Add delicate herbs like parsley leaves and dill at the finish so they retain color and freshness.
• Acid brightens everything: A small splash of white wine vinegar at the end lifts the palate—start with a tablespoon and adjust.
• Make it ahead: The soup often tastes better the next day as flavors meld; boost with fresh herbs before serving.

Flavor Experiments

• Seasonal (Spring): Add peas and mint at the end; the peas add sweet pop and mint gives a fresh lift that pairs beautifully with the dill.
• Gourmet: Stir in a spoonful of good-quality hummus or a dollop of strained yogurt when serving for richness and a silky mouthfeel.
• Playful: Toss in cooked orzo or small pasta shapes during the last 8 minutes of simmering for a heartier, kid-friendly version.

Mistakes to Avoid

• Over-blending the soup. Fix: Blend only half or pulse briefly—leave texture with whole beans to avoid a gluey feel.
• Burning the garlic. Fix: Add garlic a touch later or lower heat; burnt garlic gives an unpleasant bitterness that’s hard to mask.
• Adding salt too early. Fix: Season lightly at the start and adjust after simmering; concentrated flavors can become too salty otherwise.
• Skipping the acid. Fix: If the soup tastes flat, stir in a teaspoon of white wine vinegar or lemon juice and taste again.

What to Do with Leftovers

• Transform into a pasta sauce: Mash leftover soup slightly and toss with hot cooked pasta, a little reserved pasta water, and Parmesan.
• Savory pot pie filling: Reduce the soup to a thicker consistency, fold in cooked grains, and top with puff pastry for individual pot pies.
• Hearty grain bowl: Spoon over warm farro or brown rice, top with a fried egg and extra herbs for lunch that travels well.

Quick Questions

Q: How can I make this soup vegetarian and still rich?
A: This recipe is vegetarian as written; use full-flavored vegetable broth and the optional partial blending to give body. A spoonful of tahini or ricotta at serving adds creaminess without meat.

Q: Can I use dried cannellini beans instead of canned?
A: Yes—use about 1 1/2 cups dried beans, soaked overnight and cooked until tender before adding to the soup. Adjust simmer time and reduce initial broth slightly to account for liquids used in soaking or cooking.

Q: Is there a gluten-free option?
A: The basic soup is naturally gluten-free. If you add pasta or serve with bread, choose gluten-free varieties. Always check canned ingredients and broth labels for hidden gluten.

Q: Will the spinach make the soup soggy after a few days?
A: Spinach will wilt and darken but won’t make the soup unpleasant. For the brightest texture, store greens separately and add them when reheating; otherwise, fresh herbs added at the end can revive color and flavor.

Enjoy the kind of soup that feels homemade and thoughtful without demanding your Sunday—you’ll find it becomes a repeat in rotation fast.