This easy recipe helps clean out the cupboards and cooks with the Instant Pot in a flash. This Mediterranean White Bean Soup is full of nutrition, flavors, and aromas. Not to mention it is both Vegetarian and Gluten-Free. Start to finish in less than 30 minutes.
What is great about Mediterranean White Bean Soup?
Flavorful and balanced: The combination of white beans, tomatoes, and various Mediterranean herbs and spices creates a rich and flavorful broth. The tanginess of tomatoes complements the earthy taste of beans, resulting in a well-balanced and satisfying flavor profile.
Nutritious ingredients: White beans are a fantastic source of plant-based protein, fiber, and various essential nutrients like folate, magnesium, and iron. Tomatoes, on the other hand, are packed with antioxidants, vitamins A and C, and lycopene, known for its potential health benefits. The soup provides a nourishing and wholesome meal option.
Heart-healthy: Mediterranean cuisine is often associated with heart-healthy eating patterns, and this soup aligns with that reputation. The combination of beans and tomatoes in the soup offers dietary fiber, which can help reduce cholesterol levels and promote cardiovascular health.
Satiating and low in calories: White beans are known for their high fiber content, which aids in promoting feelings of fullness and satiety. This soup can be a satisfying meal choice, and because it's low in calories, it can be beneficial for those looking to manage their weight.
Versatile and customizable: The Mediterranean White Bean Soup with Tomatoes can be customized according to personal preferences and dietary needs. You can add additional vegetables like spinach, carrots, or zucchini to enhance the nutritional value. It can be served as a standalone dish or paired with crusty bread or a side salad for a more substantial meal.
Tips
Soaking the beans: If you're using dried white beans, it's recommended to soak them overnight before cooking. This helps soften the beans and reduces the cooking time. Alternatively, you can use canned white beans for a quicker preparation.
Sauté the aromatics: Start by sautéing aromatics like onions, garlic, and celery in olive oil. This step enhances the flavor of the soup and adds depth to the base.
Use quality ingredients: Since this soup relies on simple ingredients, it's important to use high-quality ones. Opt for ripe tomatoes or canned tomatoes with no added sugar or preservatives. Fresh herbs like rosemary, thyme, or basil can elevate the flavor as well.
Seasoning: Mediterranean cuisine often includes herbs and spices like oregano, basil, thyme, and bay leaves. Add these herbs to the soup for an authentic Mediterranean taste. Additionally, don't forget to season with salt and pepper to taste.
Mediterranean White Bean Soup with Tomatoes
Prep time: 10 minutes
Cook time: 20 minutes
Yield: 4 Servings
Ingredients:
4 tbsp of extra virgin olive oil
3 garlic cloves, minced
1 medium yellow onion, chopped
1 15- oz can of fire-roasted diced tomatoes
1 tsp of Spanish paprika
1 tsp of oregano
2 cups of low sodium vegetable broth
1 15- oz can cannellini beans, drained and rinsed
1 cup of kalamata olives
5oz container of fresh spinach or mixed greens
Salt and pepper to taste
Directions:
1. Add the onions, garlic, and olive oil to the Instant Pot insert, and turn on the Sauté cycle of the Instant Pot. Stir frequently, and sauté for about 5 minutes until fragrant.
2. Add the rest of the ingredients, other than the greens.
3. Place and seal the Instant Pot lid and turn on the Instant Pot for 15 minutes on the High setting.
4. Carefully vent the Instant Pot after the cooking cycle is complete and incorporate the greens.
Suggested Pairing
Serve with a hearty red wine and crusty bread if you desire.
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