10-minute White Bean, Spinach, and Parmesan Soup

Recipes / October 26, 2018

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Summer may be over, but there’s one very tasty reason to be excited about Fall…

It’s soup season!

For me, nothing beats coming home from a walk through the beautiful changing leaves and crisp Fall weather to a bowl of delicious, homemade soup. So today I want to share my all-time favorite soup recipe to help you keep the chill at bay– white bean, spinach, and parmesan soup!

I adore this recipe. It only takes 10 minutes to make, you can easily make enough to feed your whole family (or for a few day’s worth for you and your partner), and it’ll warm you to the bones.

And speaking of bones, this soup contains some bone health superstars too!

Spinach is a great source of calcium. Plus, spinach provides a little vitamin K, magnesium, and potassium too. All nutrients that support healthy bones! Now, you may have heard that spinach inhibits calcium absorption. But this is a common misconception that just isn’t true. And as for white beans, they’re a great source of calcium in their own right. And they provide some much-needed protein and fiber too.

So, this soup tastes amazing, AND it provides a little bonus bone health kick… So what are we waiting for?

White bean and spinach soup

10-minute White Bean, Spinach, and Parmesan Soup

Course Soup
Total Time 10 minutes
Servings 10
Calories 220 kcal

Instructions

  1. Heat the olive oil in a large pot over medium heat.
  2. When the oil is hot, add the onion and saute for about 5 minutes. You’re looking for your onion to become translucent.
  3. Add the garlic, tomatoes, dried Italian herbs, salt, and pepper and saute for 2 more minutes, or until the mix becomes fragrant– you’ll know when it happens, your kitchen will smell wonderful!
  4. Pour in the vegetable stock and the white cannellini beans and bring the mix to a boil.
  5. When your soup has reached boiling point, turn the heat down to a low level and simmer for another 2 minutes or so.
  6. Then add the baby spinach and ¾ of the parmesan, and give your soup a good stir.
  7. When the spinach has wilted, you’re ready to serve! Sprinkle the rest of your parmesan cheese over your soup and enjoy!

Recipe Notes

To make this soup recipe vegan, all you need to do is leave the parmesan cheese out.

Ingredients

  • 1 tbsp olive oil
  • 1 tbsp Italian herbs dried
  • 1 can tomatoes diced
  • 1 yellow onion diced
  • 1 cup parmesan cheese grated (save 1/4 cup on top when you serve)
  • 3 cans white cannellini beans
  • 4-6 cloves garlic minced
  • 6 cups baby spinach
  • 6-8 cups vegetable broth
  • a pinch of salt and pepper to taste

Warm Soup Takeaways

Doesn’t the thought of nestling down by the fireplace with a bowl of this white bean, spinach, and parmesan soup make the colder weather of Fall and Winter seem more enticing already?

I’d love to know how your soup turns out, so please let me know in the comments section below.

I’m always on the lookout for new recipes to warm me up in the colder months too! Do you have any soul-warming soup recipes to share? Maybe you like chunky, hearty soups like this one, or perhaps you’re more of a smooth soup kind of person? I’m all ears, so please feel free to share your favorite recipes!

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Comments
Natalya Ratner
Natalya Ratner

Made soup yesterday, house still smell nice today. Delicious! Question about cheese: I used grated Parmesan from Trader Joe;s but some stick to the bottom? May be I did not stir enough?

Monica AlgaeCal
Monica AlgaeCal

Hi Natalya,

Oh no — we definitely don’t want that yummy cheese sticking to your pot! Yes, typically a good stir should do the trick, but if you want to make sure that doesn’t happen again you can add the parmesan on top after you’ve served your soup into bowls.

Debbie Kahn
Debbie Kahn

I just made this tonight after coming home from a long day. On my way home I was able to stop at a farmers market and I picked up a bunch of kale and added it to the soup. I also used homemade mushroom bone broth instead of using packaged broth. It came out so delicious! It’s yummy!!!

Monica AlgaeCal
Monica AlgaeCal

That sounds so delicious, Debbie!! I’ll have to try it with a mushroom broth next time 🙂

Barbara Johnson
Barbara Johnson

Should I drain or rinse the white cannellini beans?

Monica AlgaeCal
Monica AlgaeCal

Hi Barbara,

Yes, I would rinse the white cannellini beans for this recipe! Enjoy!

Susan Pettit
Susan Pettit

I fixed this last night for three friends. It is definetly restraurant quality! I was really surprised how easy and delicious it was to prepare. It is a keeper for sure.
Thank you!

Monica AlgaeCal
Monica AlgaeCal

Wow!! Thanks for sharing, Susan. So glad to hear this 🙂

Catherine Schorey Irwin
Catherine Schorey Irwin

Just one…does a pinch of salt to a pot of soup provide 31% per serving of daily sodium requirements? Otherwise, for other health reasons.. is there a way sodium in this recipe could be adjusted – or…is there a sodium amount recommended for bone health that is different from general “standard” nutrition recommendations? Thanks.

Monica AlgaeCal
Monica AlgaeCal

Hi Catherine,

Great catch — the nutrition label is pulling from the USDA nutrition database so I’m thinking they’re taking a store-bought version of the vegetable broth (which tend to be high in sodium) and using it for the nutrition amounts. I usually try to make my own vegetable broth, which will be much lower in sodium! I’d suggest making your own to lower the sodium in this recipe or finding a ‘low-sodium’ broth in store to use. Hope this helps!

Janet Jones
Janet Jones

Made this today. We loved it. Thx for sharing the recipe

Monica AlgaeCal
Monica AlgaeCal

Hi Janet,

So wonderful to hear!! You’re welcome 🙂

Rita Haby
Rita Haby

Making it right now.💖 Just what I nredef, I’ve been sick with belly problems for 10 days, just off antibiotics,yuk. Smells so good already. Thank you.

Monica AlgaeCal
Monica AlgaeCal

Oh no, sorry to hear Rita. Please feel better and hope you enjoy!

sylvia schneider
sylvia schneider

Your soup sounds wonderful. Is the beef broth something you make ahead of time or can buy in a can?
Sylvia Schneider

Monica AlgaeCal
Monica AlgaeCal

Hi Sylvia,

Thanks so much! You can make the broth ahead of time and freeze it or you can buy broth in-store, too. There are times where I have a few batches frozen for use and others where I’m in a pinch and buy a good broth at the store instead!

judy dickson
judy dickson

Have not tried it yet. I’m going to the
mountains next week to see the
autumn leaves and will make it.
I’m wondering it I can make it at
home and freeze so it will be ready
when I get to North Carolina Mts.?

Monica AlgaeCal
Monica AlgaeCal

Hi Judy,

I love this recipe so much. It’s really delicious and so easy! Some of the AlgaeCal team have added Italian sausage or chicken as well (if you aren’t vegetarian). Yes — it should be fine to make ahead of time and freeze it for when you get to the mountains!

Nadica
Nadica

Wow ..so high in sodium!

Monica AlgaeCal
Monica AlgaeCal

Hi Nadica,

Thanks for commenting! To explain, the nutrition label pulls from the USDA nutrition database, so it will pull a store-bought veggie broth to use for the nutrition info. I’d recommend making your own (that’s what I do and will be MUCH lower in sodium) or buying a ‘low-sodium’ brand at your store. That way the sodium will be significantly lower. Hope that clarifies!

Carol Guesno
Carol Guesno

Monica, did you receive my comment?

Monica AlgaeCal
Monica AlgaeCal

Hi Carol,

Yes, apologies for the delayed reply. I have replied to your initial comment!

Carol Guesno
Carol Guesno

This recipe looks delicious! It will be perfect for me as I continue to increase bone density with Algaecal
And resistance training.
Question: I’m going to have to put a different vegetable for my husband
When I make his portion since he cannot have spinach or kale as he has too much iron in his blood right now. What other vegetable could I substitute in this recipe for him? I will make half the recipe with spinach for me. Thank you, Carol

Monica AlgaeCal
Monica AlgaeCal

Hi Carol,

So glad to hear! That’s a great question…since I’m not a nutritionist and unsure of your husband’s condition (I’m guessing he may have Hemochromatosis?) I’d recommend speaking to his doctor about healthy food swaps. I did do a little searching and found some websites that may be helpful:
Hemochromatosis.org
Irondisorders.org >> with a PDF for diet recommendations http://www.irondisorders.org/Websites/idi/files/Content/854256/DietRecommendations.pdf

Off the top of my head I use zucchini or cauliflower in a lot of my soups, so if those are deemed OK for your husband to eat, I’d try those! Hope this helps.

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