Is there anything better than that first truly crisp autumn evening? It’s when I officially switch from summer salads to cozy bowls of comfort, and this soup is always the first thing I make. It bridges the gap between wanting something incredibly nourishing and craving a meal that feels warm and hearty. This Mediterranean bean soup recipe is like a chunky sweater in a bowl—it’s deeply satisfying, packed with the rustic flavors of Tuscany, and filled with wholesome ingredients that make you feel fantastic. It’s the perfect way to welcome the cozier season.
Why This Soup is a Perfect Weeknight Meal
This isn’t just another soup; it’s a complete, nourishing meal that will leave you feeling full and happy. It has quickly become a staple in my kitchen, and I know you’ll love it too!
The best part?
- Incredibly Flavorful: We build layers of flavor by sautéing the veggies and blooming the tomato paste. It tastes like it simmered for hours, but it’s so simple.
- Packed with Goodness: As a high fiber soup recipe for weight loss and overall health, it’s loaded with plant-based protein and fiber from the beans and veggies to keep you satisfied.
- Uses Simple Ingredients: You probably have most of these pantry staples on hand already. No fancy, hard-to-find items here!
- Makes Amazing Leftovers: This soup tastes even better the next day, making it perfect for meal prep.
The Simple Ingredients That Make This Soup Shine
The magic of Mediterranean cooking is using high-quality, simple ingredients and letting them speak for themselves. This soup is a perfect example of that philosophy.
Creamy Cannellini Beans
These are the heart and soul of our soup! Often called white kidney beans, cannellini beans are a staple in Tuscan cooking for a reason. When cooked, they become incredibly creamy and tender, creating a luxurious texture. They’re also a fantastic source of plant-based protein and fiber, making this a truly hearty soup.
Golden Extra Virgin Olive Oil
If there’s one non-negotiable in my kitchen, it’s good extra virgin olive oil. We use it here to sauté the vegetables, and a final drizzle before serving is an absolute must! That finishing touch adds a fruity, peppery note that brightens up all the other flavors. It’s the healthy fat that makes Mediterranean food so delicious and good for you.
Your Questions About This Mediterranean Bean Soup Recipe, Answered
When you’re starting a new way of eating, it’s normal to have questions! Let’s clear up a few common ones.
1.Is pasta good for a heart healthy diet?
Absolutely, when you choose the right kind! This healthy whole wheat pasta recipe is a perfect example. Whole wheat pasta retains its fiber, which is fantastic for heart health and digestion. The key is enjoying it as part of a balanced meal full of veggies and protein, just like this soup.
2.What other soups can you eat on the Mediterranean diet?
So many! The options are endless, but they usually focus on vegetables, legumes, and lean proteins. Think lentil soups, roasted tomato and basil soup, or even a light chicken and vegetable soup. This Pasta e Fagioli Mediterranean style is a classic example of how to make a traditional dish perfectly fit this lifestyle.
Here is the recipe that will bring a taste of Tuscany right to your kitchen!
Hearty Tuscan Bean and Whole Grain Pasta Stew
Ingredients
- 1/2 pound 227g dried cannellini beans, soaked overnight
- 2 tablespoons extra virgin olive oil plus more for serving
- 1 medium yellow onion finely diced
- 2 medium carrots finely diced
- 2 celery ribs finely diced
- 4 cloves garlic minced
- 1/4 teaspoon red pepper flakes
- 1 tablespoon tomato paste
- 1 cup 240g no-salt-added crushed tomatoes
- 4 cups 1L low-sodium vegetable broth
- 1 bay leaf
- 1 teaspoon dried oregano
- 1/4 pound 113g whole wheat ditalini or other small pasta
- 1/4 teaspoon kosher salt or to taste
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup fresh flat-leaf parsley chopped, for garnish
Instructions
- Build the Aromatic Foundation: In a large Dutch oven or heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté, stirring occasionally, until softened and the onion is translucent, about 8-10 minutes. Stir in the minced garlic and red pepper flakes and cook for another minute until fragrant.
- Bloom the Tomato Base: Add the tomato paste to the pot, stirring it into the vegetables. Cook for 2 minutes, allowing the paste to darken slightly to deepen the flavor. Pour in the crushed tomatoes, scraping up any browned bits from the bottom of the pot.
- Simmer the Beans to Tenderness: Drain the soaked beans and add them to the pot along with the low-sodium vegetable broth, bay leaf, and dried oregano. Bring the mixture to a boil, then reduce the heat to a low simmer. Cover and cook until the beans are completely tender and creamy, about 60-75 minutes.
- Create the Creamy Emulsion: Remove and discard the bay leaf. Use an immersion (stick) blender to pulse the soup directly in the pot 5-7 times. The goal is not to puree the entire soup, but to blend about half of it to create a creamy, thick base while leaving plenty of whole beans for texture.
- Cook the Pasta: While the beans are finishing, bring a medium saucepan of water to a boil. Cook the whole wheat ditalini according to package directions until al dente. Drain well.
- Combine and Season: Stir the cooked pasta into the bean stew. Add the kosher salt and black pepper. Simmer for 2 minutes to allow the flavors to meld and the pasta to heat through. If the stew is too thick, add a splash more broth or water until it reaches your desired consistency.
- Serve: Ladle the hot stew into warm bowls. Garnish generously with chopped fresh parsley and a final, healthy drizzle of high-quality extra virgin olive oil.
Notes
Nutrition Information
Per serving (approximately 1/4 of the recipe)- Calories: 421
- Total Fat: 7 g
- Saturated Fat: 1 g
- Sodium: 311 mg
- Total Carbohydrates: 65 g
- Dietary Fiber: 14 g
- Total Sugars: 9 g (0 g Added Sugar)
- Protein: 17 g
I truly hope you feel inspired to bring these beautiful flavors into your own home. This dish is more than just food; it’s a reminder that eating well can be a joyful, delicious, and deeply satisfying experience. Give this Mediterranean bean soup recipe a try, and please let me know what you think in the comments below. I can’t wait to hear from you!
