Vegan and Gluten free Mediterranean white bean soup is hearty, flavorful , full of nutritious vegetables and packed with plant based protein. Filled with vibrant blend of herbs and spices, this soup makes a comforting meal when paired with crusty bread. It is flavored with harissa and tahini for heat and creaminess and seasoned with herbs like fresh parsley and thyme .
Harissa is an aromatic condiment from Tunisian cuisine and it is made of roasted red chillies, spices and herbs such as garlic paste, caraway seeds, coriander seeds, cumin and olive oil. It imparts vibrant red color and warm spiciness to the stews, soups and marinades.
Tahini is a staple of Middle Eastern and Mediterranean cooking made from toasted ground hulled sesame seeds. It is vegan and gluten free.
Bean Soup Ingredients:
From the Pantry:
- White Beans: Raw or Canned, you can use Cannellini or butter beans ( just soak the beans overnight if you are using raw ones )
- Olive oil
- Vegetable stock
Vegetables:
- Carrots
- Kale
- Onion and Garlic
- Peppers
Herbs and Seasonings:
- Parsley
- Thyme
- Harissa
- Tahini
You can easily substitute with whatever you have in your hand . If you don’t have white beans you can use chickpeas or kidney beans or you can substitute kale with spinach. Skip thyme if you can’t find it and the soup will still be delicious and creamy.
How to make the soup :
- Heat oil and saute onions, carrots and pepper. Add garlic once the onions are translucent.
- Add beans and stock and pressure cook/simmer until beans are cooked.
- Once the beans are cooked ,add the mix of harissa, tahini , water and lime juice.
- Add Kale and thyme. Lastly , add parsley ,lemon juice, salt and pepper.
- Drizzle with chilli oil or a little harissa mixed in olive oil.
- Serve with crusty bread
Check out more Soup recipes:
Roasted Red pepper and Tomato soup
