Mediterranean White Bean & Zucchini Soup with Lemon and Dill
This comforting yet light soup brings together creamy white beans, tender zucchini, and bright lemon with aromatic dill and olive oil. It’s a rustic, clean, and nutrient-rich Mediterranean-style soup you can enjoy hot or warm — perfect for any season.
⏱️ Time
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients
2 tbsp extra virgin olive oil
1 small leek or onion, chopped
2 garlic cloves, minced
1 medium zucchini, diced
1 small carrot, finely chopped
1 can (400g) white beans (cannellini or navy), drained and rinsed
½ tsp dried oregano
½ tsp ground coriander (optional, for depth)
4 cups low-sodium vegetable broth
Juice and zest of ½ lemon (or to taste)
2 tbsp chopped fresh dill (or 1 tsp dried dill)
Salt & pepper to taste
Optional: handful of baby spinach or kale
Garnish: olive oil drizzle, fresh dill, or grated Parmesan/feta (optional)
Instructions
1. Sauté the base:
In a soup pot, heat olive oil over medium heat. Add chopped leek (or onion) and carrot. Cook for 5 minutes until softened.
2. Add zucchini and garlic:
Stir in zucchini and garlic. Cook another 3–4 minutes, until zucchini begins to soften.
3. Add seasonings & broth:
Add white beans, oregano, coriander, and broth. Season with salt and pepper. Simmer for 12–15 minutes.
4. Finish the soup:
Stir in lemon juice, lemon zest, and fresh dill. Add spinach or kale if using, and simmer 2–3 more minutes until wilted.
5. Blend (optional):
For a creamier texture, blend half the soup with an immersion blender — or leave it brothy and chunky!
6. Serve:
Ladle into bowls and drizzle with olive oil. Top with extra dill or cheese, if desired.
Chef’s Tips
No dill? Use fresh parsley, mint, or basil.
For creaminess: Add a spoonful of tahini or Greek yogurt at the end.
Want more body? Add a small diced potato to the base.
❓ Frequently asked questions FAQ
Can I freeze this soup?
Yes, it freezes well for up to 2 months. Just skip adding spinach until reheating.
Can I make it protein-rich?
Yes! Add more white beans or a scoop of cooked quinoa before serving.
Can I serve it chilled like a gazpacho?
Yes — it’s refreshing even cold with a drizzle of lemon oil.
Nutrition information
Calories: 210
Protein: 8g
Fat: 8g
Carbs: 28g
Fiber: 6g