This vegan, Mediterranean white bean soup has a creamy, lemony, tahini and harissa broth. Filled with kale and parsley, this white bean soup makes a hearty meal and is perfect when served with crusty bread.
If like me, your pantry is completely stocked with all kinds of dry and canned beans and you are wondering what to do with them, then I have you covered with this delicious recipe. And if your pantry isn't stocked with all the goods, check out my vegan quarantine pantry guide complete with a printable shopping list, over here!
You only need a handful of ingredients to make this heart vegan Mediterranean white bean soup. The base is made from onions, carrots, a little bit of bell pepper, and garlic, sautéed in olive oil until fragrant. Creamy white beans and kale make up the bulk of the soup, and we add in a lemony, tahini and harissa mixture for heat, depth of flavor, and added creaminess. This creamy soup is finished off with a couple sprigs of thyme for more herby goodness.
Being of Middle Eastern descent, I am definitely a tahini purist, which is why I love Seeds of Collaboration tahini. It is important to use a smooth, rich tahini. This tahini reminds me of the tahini you would find in the Middle East, as it is sourced from the West Bank in Palestine, where the process has been perfected for 5 generations. Purchases also support the Middle Eastern Entrepreneurs of Tomorrow. Check out this super smooth tahini here!
If you don't have all of the ingredients, simply substitute with what you have on hand. For example, you can substitute chickpeas for white beans, or spinach for kale. You can also add cilantro if you don't have parsley.
I love to serve this soup with crusty bread to soak up all the flavors, but for a heartier meal, you can even add in some pasta, to make it more of a Mediterranean minestrone.
This white bean soup is vegan, gluten-free, and nutritious. It's packed with protein from the beans, as well as iron from the leafy kale greens. It could also easily be adapted to cook in an instant pot or pressure cooker, so you can let the flavors simmer and develop as you attend to other tasks.
I love to top this soup with a garnish of parsley or thyme, or a drizzle of olive oil with a little bit of harissa mixed into it.
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- 3 cups cooked white beans (about 1 cup dry beans, soaked)
- 4 cups kale leaves, loosely packed (1 small bunch)
- ½ onion, diced
- ⅓ bell pepper or 2 small sweet peppers, diced (I like orange or red)
- ¾ cup carrot, diced (about 1 carrot)
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 2 sprigs of thyme
- 5 cups vegetable broth
- ½ cup parsley leaves
- ½ cup tahini
- 4 tbsp lemon juice
- ½ cup water
- 2 tbsp harissa
- 1 tsp salt
- cracked black pepper, to taste
- Sauté onion, carrots, and bell pepper in oil, until the onion becomes transparent and fragrant. Then add in garlic and sauté for 2 more mins. Add in cooked or soaked white beans along with vegetable broth (if you use soaked beans, add a couple more cups of liquid.)
- Meanwhile, whisk the tahini, 3 tbsp lemon juice, ½ cup water, and harissa in a small bowl, until smooth.
- Simmer the beans until they are tender. This took me about 45 mins using soaked dry beans. Take care to make sure the liquid stays a couple inches above the beans (add in some more vegetable broth or water as needed).
- For added creaminess (optional), remove 3 cups of soup and blend until smooth, then return the mixture to the pot.
- Add in kale leaves, thyme, and tahini-harissa mixture, and simmer until fragrant, 10-15 more mins.
- Before removing from heat, stir in parsley leaves, 1 tbsp of lemon, salt, and black pepper. Simmer for a couple mins and then remove the thyme sprig. If desired, top with a drizzle of olive oil with a small bit of harissa mixed in, as well as parsley or thyme leaves. Enjoy!
*For my favorite super smooth, authentic tahini sourced from the Middle East, check out SoCo Tahini!
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Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 363Total Fat: 17gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 0mgSodium: 1070mgCarbohydrates: 42gFiber: 11gSugar: 6gProtein: 16g
Nutrition information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although zenandzaatar.com attempts to provide accurate nutritional information, these figures are only estimates.