Brunilda Schiavone This article details a Mediterranean white bean soup recipe, a hearty and flavorful dish showcasing the vibrant tastes of the Mediterranean diet. The recipe is relatively simple to prepare, resulting in a nutritious and satisfying meal perfect for a chilly evening or a light lunch. Its versatility allows for customization based on personal preferences and available ingredients, making it a go-to recipe for both novice and experienced cooks. The soup is packed with beneficial nutrients, contributing to a healthy and balanced diet. This detailed guide provides a comprehensive overview, including ingredient lists, step-by-step instructions, tips for success, and answers to frequently asked questions.
The Mediterranean white bean soup recipe presented here emphasizes fresh, high-quality ingredients and straightforward cooking techniques. The recipe’s foundation lies in the combination of white beans, aromatic vegetables, and herbs common to Mediterranean cuisine. The resulting soup is both comforting and healthy, offering a delicious and nutritious meal option. Proper preparation ensures a creamy texture and a well-balanced flavor profile, highlighting the individual components while maintaining a harmonious overall taste. This recipe is easily adaptable to suit various dietary needs and preferences.
The recipe’s simplicity and wholesome ingredients make it ideal for those seeking nutritious and flavorful meals without extensive cooking experience. The inherent health benefits of the ingredients further enhance its appeal, providing a wholesome and satisfying culinary experience.
Ingredients for the Mediterranean White Bean Soup Recipe
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- 1 (28-ounce) can crushed tomatoes
- 6 cups vegetable broth
- 2 (15-ounce) cans cannellini beans, rinsed and drained
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions for the Mediterranean White Bean Soup Recipe
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
- Stir in garlic, oregano, basil, and red pepper flakes (if using) and cook for 1 minute more.
- Add crushed tomatoes and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Stir in cannellini beans and simmer for another 10 minutes, or until heated through.
- Season with salt and pepper to taste.
- Serve garnished with fresh parsley and a lemon wedge.
Estimated Cooking Time and Servings for the Mediterranean White Bean Soup Recipe
This Mediterranean white bean soup recipe typically requires approximately 30-35 minutes of cooking time and yields approximately 6-8 servings. The precise cooking time may vary slightly depending on the stovetop and the desired consistency of the soup. Adjusting the amount of liquid can affect both cooking time and the final soups texture; a thicker soup may require slightly longer cooking time. The number of servings can also be adjusted by proportionally scaling the ingredients. The table below summarizes this information.
| Category | Details |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 25-30 minutes |
| Total Time | 35-40 minutes |
| Servings | 6-8 |
Nutritional Information of the Mediterranean White Bean Soup Recipe
This Mediterranean white bean soup recipe is a good source of fiber, protein, and various vitamins and minerals. The white beans are particularly rich in protein and fiber, contributing to feelings of fullness and aiding digestion. The vegetables provide essential vitamins and antioxidants, while the olive oil offers healthy fats. This recipe is relatively low in fat and calories, making it a nutritious choice for a balanced diet. The precise nutritional values will vary slightly depending on the specific ingredients used. A detailed breakdown is provided in the table below.
Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes. Consult a nutritionist for personalized dietary advice.
| Nutrient | Amount per serving (approx.) |
|---|---|
| Calories | 250-300 |
| Protein | 10-12g |
| Fiber | 8-10g |
| Fat | 5-7g |
Tips for Cooking the Mediterranean White Bean Soup Recipe
Achieving optimal results with this recipe involves a few key considerations. Proper preparation of ingredients and attention to cooking techniques enhance the overall flavor and texture. Careful seasoning also plays a crucial role in creating a well-balanced and delicious soup. The following tips will help ensure a successful outcome. These suggestions are valuable whether cooking for one or a larger group.
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Use high-quality ingredients:
The flavor of the soup is directly influenced by the freshness and quality of its components. Opt for fresh, seasonal vegetables whenever possible. The quality of the olive oil will also contribute significantly to the overall taste.
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Don’t overcook the vegetables:
Overcooked vegetables can become mushy and lose their vibrant color and flavor. Aim for a tender-crisp texture. Undercooked vegetables may retain some firmness, which could impact the overall consistency.
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Toast the spices:
Lightly toasting the dried oregano and basil before adding them to the pot enhances their aroma and flavor, adding depth and complexity to the soup.
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Simmer gently:
A low, gentle simmer allows the flavors to meld together, creating a richer and more complex taste. Rushing the cooking process can result in a less flavorful outcome.
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Adjust seasoning to taste:
Seasoning is crucial; taste the soup throughout the cooking process and adjust accordingly. Don’t be afraid to experiment with different herbs and spices to personalize the recipe.
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Add a squeeze of lemon juice before serving:
A squeeze of fresh lemon juice brightens the flavors and adds a delightful acidity that balances the richness of the beans and vegetables.
The simplicity of this Mediterranean white bean soup recipe allows for easy customization. Feel free to experiment with additions such as spinach, kale, or other greens towards the end of cooking. Different types of beans can also be substituted, though the cooking time may need slight adjustment. The versatility of the recipe makes it adaptable to different preferences and dietary requirements.
Remember that the cooking time may vary depending on factors like the altitude and the type of stove used. Always monitor the soup and adjust the cooking time accordingly to achieve the desired consistency and flavor. The resulting soup is a testament to the power of simple, fresh ingredients.
Frequently Asked Questions about the Mediterranean White Bean Soup Recipe
This section aims to address common questions that might arise during the preparation of this delicious and nutritious soup. Understanding these points will enhance the cooking experience and help achieve consistent, high-quality results. Addressing these inquiries proactively ensures a smoother process.
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Can I use dried beans instead of canned?
Yes, but you’ll need to soak them overnight and increase the cooking time significantly. Dried beans require pre-soaking to reduce cooking time and improve texture; usually, they need to be cooked for at least an hour, sometimes longer, until tender.
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Can I make this soup in a slow cooker?
Yes, absolutely. Saut the vegetables as directed, then transfer everything to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. This method allows for a hands-off approach, perfect for busy schedules.
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What can I do if the soup is too thick?
Simply add more vegetable broth or water, a little at a time, until you reach the desired consistency. Start with small amounts to avoid making it too thin. Stir well to combine the added liquid.
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Can I freeze this soup?
Yes, this soup freezes well. Allow it to cool completely before storing it in airtight containers in the freezer. It will keep for up to 3 months. Defrost overnight in the refrigerator before reheating.
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What other vegetables can I add?
Feel free to add other vegetables like zucchini, bell peppers, or eggplant. Add them along with the carrots and celery. Consider the cooking time of the vegetables when adding them to the soup.
The Mediterranean white bean soup recipe offers a healthy and delicious meal option, rich in flavor and nutrients. Its adaptability makes it a versatile dish perfect for various occasions and dietary needs.
The straightforward instructions and readily available ingredients contribute to its appeal. The recipe encourages experimentation, enabling cooks to customize the soup to their individual preferences and dietary requirements, ensuring a satisfying culinary experience.
In conclusion, this Mediterranean white bean soup recipe is a versatile and healthy choice, easily adaptable to individual preferences and dietary needs. The detailed instructions, tips, and FAQs provided ensure a successful cooking experience, resulting in a flavorful and nutritious meal.