Spinach, Artichoke & White Bean Green Soup
A creamy, green Mediterranean soup packed with spinach, artichokes, white beans, and fresh herbs, lightly seasoned with garlic, lemon, and olive oil.
It’s high in protein and fiber, low in fat, and perfect as a light lunch or starter — full of Mediterranean diet goodness.
⏱ Time
Prep: 10 minutes
Cook: 15–20 minutes
Total: 30 minutes
🛒 Ingredients
2 tbsp olive oil
1 small onion, chopped
2 garlic cloves, minced
1 can (400 g) white beans, drained & rinsed
1 cup canned or frozen artichoke hearts, chopped
4 cups fresh spinach leaves
3 cups low-sodium vegetable broth
Juice of ½ lemon
½ tsp dried thyme or oregano
Salt & black pepper to taste
Optional Garnish
Fresh parsley or dill
Drizzle of olive oil
Grated Parmesan (optional)
👩🍳 Instructions
1️⃣ Sauté Base
Heat olive oil in a large pot over medium heat
Sauté onion and garlic 3–4 minutes until soft and fragrant
2️⃣ Add Beans & Artichokes
Add white beans, artichokes, thyme, salt, and pepper
Stir for 2 minutes
3️⃣ Add Broth & Spinach
Pour in vegetable broth, bring to a gentle simmer
Add spinach, cook 3–4 minutes until wilted
4️⃣ Blend (Optional)
For creamy texture, use an immersion blender or regular blender to puree half or all of the soup
Adjust seasoning with lemon juice, salt, and pepper
5️⃣ Serve
Drizzle with olive oil, sprinkle fresh herbs, and optional Parmesan
Serve warm with crusty whole-grain bread or a side salad
💡 Chef Tips
Spinach is delicate — add at the very end to keep vibrant green color
Artichokes can be fresh, frozen, or jarred in water/brine
Lemon brightens the soup — add just before serving
For extra richness, stir in a spoonful of Greek yogurt or tahini
❓ frequently Asked Questions FAQs
Make vegan?
Use olive oil only, skip Parmesan
Meal prep?
Keeps 2–3 days in fridge; reheat gently
Extra Mediterranean touch?
Add a few Kalamata olives or sprinkle toasted pine nuts
🥗 Nutritional Information
Calories: 200
Protein: 12 g
Carbs: 22 g
Fat: 7 g
Fiber: 8 g