Spinach & White Bean Soup with Parmesan

Preparation Time:

30 min

Ingredients:

2 cups of fresh spinach
1 can (15 oz) of white beans, drained and rinsed
1 medium onion, chopped
2 cloves of garlic, minced
4 cups of vegetable broth
1/2 cup of grated Parmesan cheese
2 tablespoons of olive oil
1/2 teaspoon of salt
1/4 teaspoon of black pepper
1/4 teaspoon of red pepper flakes (optional)

Kitchen Tools Needed:

large pot
blender
wooden spoon
measuring cups
knife
cutting board

Instructions:

Select a large pot to heat olive oil at medium temperature.
The pot receives an addition of onion and garlic pieces that need sautéing until they become translucent during a five-minute period.
After stirring in white beans and vegetable broth together with salt and black pepper and red pepper flakes (optional), bring the mixture to boil. Reduce heat later when the soup boils and cook for 15 minutes.
Heat the mixture to boiling before adjusting the temperature then allow it to cook for 15 minutes.
After 5 minutes of cooking add fresh spinach to the mixture which will wilt within the next 5 minutes.
Take the pot off the heat source and permit it to reach a comfortable temperature before handling.
Put the pot mixture through a blender until all ingredients become completely pureed. Return the pot to low heat to achieve proper heat level.
Mix the grated Parmesan cheese until it dissolves throughout the soup mixture.

Macros:

Total Calories: 263kcal
Carbs: 28g
Proteins: 14g
Fats: 9g

Spinach & White Bean Soup with Parmesan is a wonderfully nutritious and comforting dish that combines fresh leafy greens with creamy white beans and the savory depth of Parmesan cheese. This soup offers a perfect balance of flavors, making it both light and satisfying. It’s an ideal meal for those seeking something wholesome and easy to prepare, especially on busy weekdays.

The use of fresh spinach brings vibrant color and a mild, slightly earthy flavor to the soup. Spinach is not only delicious but also packed with vitamins A, C, and K, as well as iron and fiber, making this soup a nutritious powerhouse. Adding the spinach towards the end of cooking helps retain its bright green hue and ensures it wilts just enough without becoming mushy.

White beans provide a creamy texture and a hearty base to the soup. They are an excellent source of plant-based protein and fiber, which help promote digestive health and keep you feeling full longer. The beans also add a subtle nutty flavor that pairs beautifully with the garlic and onion sauté, creating layers of delicious taste in every spoonful.

Sautéing the onions and garlic at the beginning of the recipe is key to developing a rich flavor foundation. The gentle caramelization releases their natural sweetness and mellows out any harshness, which complements the creamy beans and fresh spinach perfectly. The optional red pepper flakes add a touch of heat that can be adjusted according to your spice preference.

Blending the soup creates a silky, smooth texture that is both comforting and elegant. If you prefer, you can pulse the soup in the blender to leave some chunks for added texture. This versatility allows you to customize the soup according to your liking, whether you want it more rustic or refined.

The addition of Parmesan cheese at the end brings a savory umami boost that rounds out the flavors beautifully. Parmesan’s salty, nutty character elevates the soup, making it feel richer without adding excessive fat. For those who want a dairy-free option, nutritional yeast or vegan cheese substitutes can be used to maintain that cheesy flavor.

This Spinach & White Bean Soup is not only delicious but also light on calories, making it suitable for various dietary needs. With only 263 calories per serving, it fits well into a balanced diet, providing energy along with essential nutrients. Serve it with crusty bread or a fresh salad for a complete meal that’s both nourishing and satisfying.