Mediterranean Vegetable Soup

Mediterranean Vegetable Soup is a simple, vegan meal that is perfect for either lunch or a healthy dinner. This easy vegetable soup is a bit of a twist on a classic vegetable soup because we are adding beans.

Mediterranean soup recipes tend to be healthy vegetable soups that often have a tomato base.

The addition of cannellini beans adds protein and makes this a hearty soup which is very filling. It is made with carrots, celery, zucchini, spinach, and onions. It’s a good way to eat your veggies and it has great flavor.

Mediterranean Vegetable Soup is simple to make and well worth the effort. It’s a great meal prep for work day lunches.

If you are interested in other hearty, plant based soups check out Lentil Soup , Quinoa Vegetable Soup and Tomato Ramen Soup.

SOME THINGS TO KNOW: FAQ’S

INGREDIENT TIPS:

• Choose a high quality extra virgin olive oil for the best flavor. Olive oil not only adds a subtle fruitiness but also contributes healthy fats to the soup. Check out this Olive Oil Quick Lookup to learn about the different types of olive oils.
• For a sweeter flavor,  choose organic carrots. The celery should be fresh and crisp.
• Choose smaller zucchini as they tend to be more flavorful and less watery. The skin should be dark green and free from blemishes.
• Fresh garlic adds a more robust flavor compared to a  pre-minced garlic. Look for plump, firm cloves with dry, papery skin.

SPECIAL EQUIPMENT NEEDED:

• Large Soup Pot or Dutch Oven: A large pot or Dutch oven is required for making this soup, as it provides ample space for sautéing the vegetables and allows for even heat distribution during simmering.
• Cutting Board: A sturdy cutting board is necessary for chopping and preparing the vegetables.
• Chef’s Knife: A sharp chef’s knife will make prepping the vegetables easier and more efficient.
• Wooden Spoon or Rubber Spatula: These are useful for stirring the ingredients in the pot to prevent sticking and ensure even cooking.
• Can Opener: This will be needed to open the can of crushed tomatoes and the can of cannellini beans.
• Measuring Cups and Spoons: Accurate measuring tools are essential for measuring the olive oil, pasta, and dried herbs.
• Colander: This is handy for rinsing the cannellini beans and for draining the washed spinach.
• Ladle: A ladle will be useful for serving the soup.

​SUBSTITUTIONS:

• If you do not have olive oil, you can substitute it with avocado oil, canola oil, or any neutral-flavored vegetable oil.
• You substitute yellow squash for the zucchini in this recipe.
• Red onions, shallots, or leeks can be used in place of the yellow onion. They will alter the flavor slightly but still work well in the soup.
• If fresh garlic is not available, you can use ½ teaspoon of garlic powder as a substitute for each clove of garlic.
• If you do not have crushed tomatoes you can substitute a 28 ounce can of tomato puree or tomato sauce.
• You can swap out the Cannellini beans for Navy Beans, Great Northern Beans or Garbonzo beans. Check out What are White Beans? if you would like to learn more about them.
• This recipe calls for small shell pasta. If you cannot find it at your grocery store, you could also use Elbows, Orecchiette (ear shaped pasta), Ditalini (very small tubular pasta), or Rotelli (wheel shaped pasta)
• Chicken broth can be used instead of vegetable broth in this mediterranean soup recipe if you do not need it to be vegan.

HOW TO STORE MEDITERRANEAN VEGETABLE SOUP:

• You can keep any leftover soup in the refrigerator for 3-5 days.Allow the soup to cool to room temperature before storing. Place the cooled soup into airtight containers.
• This soup will freeze well and can be kept in the freezer for 2-3 months. Make sure the soup is completely cooled before freezing it. Place the cooled soup into an airtight freezer container or freezer bags.
• Defrost the soup overnight in the refrigerator.

HOW TO REHEAT MEDITERRANEAN VEGETABLE SOUP:

• To reheat the soup on the stove top, pour the soup into a pot and reheat it on the stove over medium heat, stirring occasionally, until it is heated through.
• To reheat the soup in the microwave, place the soup into a microwave safe bowl. Cover  the bowl with a microwave safe lid or vented plastic wrap. Heat on high, at 1-2 minute intervals, stirring in between, until the soup is heated through.

ADDITIONAL WHITE BEAN SOUP RECIPES:

• Chicken Enchilada Chili, Tuscan Bean Soup, Chickpea Vegetable Soup, and Sausage Minestrone.

Heat the olive oil in a large pot over medium low heat. Add the carrots, celery, onion, zucchini and garlic. Cook until the vegetables begin to become tender, about 5 minutes.

Add the crushed tomatoes and vegetable broth. Raise the heat to the high setting and bring the mixture to a boil.

Reduce the heat setting back down to medium low and add the beans and oregano. Simmer for 20 minutes, uncovered.

Add the shell pasta and cook for an additional 8 minutes.

Stir in the baby spinach and cook for a minute until it wilts.

Mediterranean Vegetable Soup

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Serves: 6 servings Prep Time: 15 minutes Cooking Time: 40 minutes

Ingredients

• 1 tablespoon extra virgin olive oil
• 2 carrots, diced
• 2 celery stalks, diced
• ½ cup yellow onion, diced
• 2 small zucchini, diced
• 2 cloves fresh garlic, minced
• 28 ounce can crushed tomatoes
• 32 ounce vegetable stock or broth
• 15 ounce can cannellini beans, drained and rinsed
• 1 teaspoon dried oregano
• ½ cup small shell pasta
• 1 cup fresh baby spinach, stems removed and chopped
• Optional: 1 tablespoon tomato paste for thickening
• 1 tablespoon fresh basil, chopped fine

Instructions

Heat the olive oil in a large pot over medium low heat. Add the carrots, celery, onion,  zucchini and garlic. Cook until the vegetables begin to become tender, about 5 minutes.

Add the crushed tomatoes and vegetable broth. Raise the heat to the high setting and bring the mixture to a boil. 

Reduce the heat setting back down to medium low and add the beans and oregano. Simmer for 20 minutes, uncovered.

Add the shell pasta and cook for an additional 8 minutes.

Stir in the baby spinach and cook for a minute until it wilts.

Taste the soup and add sea salt and black pepper to taste.

Serve with some shredded parmesan cheese and crushed red pepper flakes.

Mediterranean Vegetable Soup was last modified: December 27th, 2023 by Sue O'Connell