This spinach and white bean soup is my go-to when I want something comforting but light. It's packed with plant-based protein from creamy cannellini beans and loaded with fresh spinach, making it a nutrient-dense meal that doesn't weigh you down.
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The broth is infused with garlic, onion, and a hint of lemon, creating a bright, savory flavor that pairs perfectly with the creamy beans. Whether you're looking for a quick lunch or a simple dinner, this soup comes together in about 30 minutes with basic pantry staples.
I love how versatile this soup is—you can serve it with crusty bread, top it with Parmesan, or add a pinch of red pepper flakes for heat. It's a bowl of comfort that's good for you too.
Why You'll Love This Recipe
About the Ingredients
2 tablespoons olive oil
Use extra-virgin for best flavor; can substitute with avocado oil.
1 medium yellow onion, diced
Sweet onion works too; about 1 cup.
3 cloves garlic, minced
Fresh garlic is best; use 1 teaspoon jarred minced garlic if in a pinch.
4 cups vegetable broth
Low-sodium preferred; chicken broth works if not vegetarian.
2 cans (15 oz each) cannellini beans, drained and rinsed
Great Northern beans or chickpeas are good substitutes.
1 (14.5 oz) can diced tomatoes, undrained
Fire-roasted adds smoky flavor; use fresh tomatoes (2 cups) in summer.
1 teaspoon dried oregano
Italian seasoning can be used instead; reduce to 1/2 teaspoon.
1/2 teaspoon salt, plus more to taste
Adjust based on broth saltiness.
1/4 teaspoon black pepper
Freshly ground is best.
5 oz fresh baby spinach
Frozen spinach (thawed and squeezed) works; use about 1 cup.
1 tablespoon lemon juice, freshly squeezed
Adds brightness; omit if you prefer.
Tips & Tricks
Don't overcook the spinach
add it at the end and cook just until wilted to keep its bright color and nutrients.
Season gradually
Broth can be salty, so taste before adding extra salt.
- If you prefer a creamier soup, blend 1 cup of the soup and stir it back in—this adds body without cream.
Pro Tips
Step-by-Step Instructions
1. Sauté the aromatics
In a large pot or Dutch oven, heat olive oil over medium heat (350°F/175°C). Add diced onion and cook until translucent, about 5 minutes. Add minced garlic and cook for 1 minute until fragrant.
2. Add broth and tomatoes
Pour in the vegetable broth, diced tomatoes (with their juices), and dried oregano. Stir to combine.
3. Add beans and season
Add the drained cannellini beans, salt, and pepper. Bring the soup to a boil, then reduce heat and simmer for 10 minutes to allow flavors to meld.
4. Mash some beans (optional)
For a thicker texture, use a potato masher to lightly mash about 1/2 cup of the beans against the side of the pot.
5. Wilt the spinach
Stir in the fresh spinach and cook for 2-3 minutes until just wilted. The spinach should turn bright green but still hold its shape.
6. Finish with lemon
Remove from heat and stir in fresh lemon juice. Taste and adjust seasoning with more salt and pepper if needed.
7. Serve hot
Ladle into bowls and optionally top with grated Parmesan, a drizzle of olive oil, or red pepper flakes.
Delicious Variations
Add protein
Stir in shredded rotisserie chicken or cooked Italian sausage for extra heartiness.
Add grains
Mix in cooked quinoa or small pasta like ditalini for a more filling soup.
Make it creamy
Blend half the soup until smooth and stir back in, or stir in a splash of heavy cream or coconut milk.
How to Store Spinach and White Bean Soup
Refrigerator
Store in an airtight container for up to 4 days. The soup will thicken as it sits; thin with a little broth or water when reheating.
Freezer
Freeze in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stovetop over medium heat, stirring occasionally, until hot. You can also microwave in 1-minute intervals, stirring between.
Frequently Asked Questions
Q: Can I use frozen spinach instead of fresh?
Yes, you can use frozen spinach. Thaw it and squeeze out excess moisture before adding. Use about 1 cup packed, and add it in the last few minutes of cooking.
Q: How can I make this soup vegan?
This soup is naturally vegan if you use vegetable broth and skip any optional Parmesan topping. The beans provide protein, and the lemon adds brightness without dairy.
Q: Can I make this soup in a slow cooker?
Yes, sauté the onion and garlic first, then add everything except spinach and lemon to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in spinach and lemon just before serving.
Q: What can I use instead of cannellini beans?
Great Northern beans or chickpeas work well. If using chickpeas, consider adding a bit of smoked paprika for a different flavor.
Q: Is this soup good for meal prep?
Absolutely! It keeps well in the fridge for up to 4 days and freezes beautifully. Just store in individual portions for easy grab-and-go lunches.
I hope you enjoy this cozy, protein-packed soup as much as I do! If you try it, leave a comment below and let me know how it turned out. Don't forget to share your photos on social media and tag me—I love seeing your creations!
Spinach and White Bean Soup
Cozy, protein-packed spinach and white bean soup that's light yet satisfying, ready in 30 minutes for a healthy weeknight dinner.
🧂 Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 teaspoon dried oregano
- 1/2 teaspoon salt, plus more to taste
- 1/4 teaspoon black pepper
- 5 oz fresh baby spinach
- 1 tablespoon lemon juice, freshly squeezed
📋 Instructions
- 1Sauté the aromatics — In a large pot or Dutch oven, heat olive oil over medium heat (350°F/175°C). Add diced onion and cook until translucent, about 5 minutes. Add minced garlic and cook for 1 minute until fragrant.
- 2Add broth and tomatoes — Pour in the vegetable broth, diced tomatoes (with their juices), and dried oregano. Stir to combine.
- 3Add beans and season — Add the drained cannellini beans, salt, and pepper. Bring the soup to a boil, then reduce heat and simmer for 10 minutes to allow flavors to meld.
- 4Mash some beans (optional) — For a thicker texture, use a potato masher to lightly mash about 1/2 cup of the beans against the side of the pot.
- 5Wilt the spinach — Stir in the fresh spinach and cook for 2-3 minutes until just wilted. The spinach should turn bright green but still hold its shape.
- 6Finish with lemon — Remove from heat and stir in fresh lemon juice. Taste and adjust seasoning with more salt and pepper if needed.
- 7Serve hot — Ladle into bowls and optionally top with grated Parmesan, a drizzle of olive oil, or red pepper flakes.
