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Mediterranean White Bean and Spinach Soup


  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, minced
  • 1 medium carrot, halved and thinly sliced
  • 1/2 medium onion, diced finely
  • 4 and 1/2 cups low-sodium vegetable stock
  • 1 (14-ounce) can no-salt-added diced tomatoes (fresh may be substituted)
  • 1 (14-ounce) can no-salt-added cannellini beans (any white bean may be substituted)
  • 1/2 teaspoon rosemary
  • 1 teaspoon dried Italian seasoning
  • Dash freshly ground pepper
  • Dash red pepper flakes (optional)
  • 4 ounces small whole-wheat pasta shells
  • 4 cups baby spinach leaves
  • 4 teaspoons shredded parmesan cheese


  1. In a large skillet, heat oil over medium-high heat. Sauté garlic, carrots and onions until the carrots are soft, about 5 minutes.
  2. Add stock, tomatoes, beans, rosemary, Italian seasoning and pepper to skillet. Bring to boil.
  3. Add shells. Cook 14 minutes. If soup is too thick, simply add a bit more stock.
  4. Stir in spinach. Continue cooking until wilted.
  5. Serve in soup bowls. Sprinkle Parmesan on top.


6 - 1 and 1/3 cup Servings

Nutrition Facts

Calories: 199
Calories from fat: 36
Fat: 4g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 85mg
Carbohydrates: 32g
Dietary Fiber: 4g
Protein: 10g

Recipe Source: American Institute for Cancer Research

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